30.0 km | 03:20:07 | 06:40/km日期: 2016-03-06 10:36 - 總爬升: 708 m - 地點: 新北市_淡水區:紅樹林捷運站 - 天氣: 涼爽天氣 - 卡路里: 1890 Cal - 總步數: 33542 - 平均步頻: 167 - 平均步幅: 89 cm - 溫度: 21°C - 濕度: 83%
Pace: 06'45" / 07'14" / 07'12" / 07'19" / 06'59" / 06'45" / 06'28" / 06'18" / 06'30" / 06'31" / 07'08" / 07'19" / 07'10" / 07'18" / 05'54" / 05'53" / 05'49" / 06'00" / 06'19" / 06'37" / 06'54" / 06'44" / 07'35" / 07'27" / 06'48" / 06'21" / 05'59" / 06'02" / 05'55" / 06'28" / 43'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'41" (+00'53") | 1009 / 1009 | 168 / 88 |
| 2 | | 07'11" (+01'23") | 1006 / 2015 | 163 / 85 |
| 3 | | 07'11" (+01'23") | 1000 / 3016 | 164 / 84 |
| 4 | | 07'18" (+01'30") | 1001 / 4017 | 163 / 83 |
| 5 | | 06'58" (+01'10") | 1000 / 5018 | 166 / 85 |
| 6 | | 06'46" (+00'58") | 1004 / 6023 | 168 / 87 |
| 7 | | 06'27" (+00'39") | 1004 / 7027 | 168 / 91 |
| 8 | | 06'14" (+00'26") | 1006 / 8033 | 169 / 94 |
| 9 | | 06'28" (+00'40") | 1006 / 9040 | 168 / 91 |
| 10 | | 06'27" (+00'39") | 1009 / 10049 | 170 / 91 |
| 11 | | 07'05" (+01'17") | 1006 / 11056 | 164 / 85 |
| 12 | | 07'18" (+01'30") | 1000 / 12056 | 165 / 82 |
| 13 | | 07'14" (+01'26") | 1007 / 13064 | 163 / 84 |
| 14 | | 07'13" (+01'25") | 1002 / 14067 | 142 / 97 |
| 15 | | 05'53" (+00'05") | 1001 / 15069 | 170 / 99 |
| 16 | | 05'56" (+00'08") | 1008 / 16077 | 171 / 98 |
| 17 | | 05'48" | 1001 / 17078 | 173 / 99 |
| 18 | | 06'01" (+00'13") | 1004 / 18083 | 173 / 95 |
| 19 | | 06'14" (+00'26") | 1004 / 19088 | 172 / 92 |
| 20 | | 06'40" (+00'52") | 1003 / 20092 | 168 / 89 |
| 21 | | 06'49" (+01'01") | 1001 / 21093 | 169 / 86 |
| 22 | | 06'49" (+01'01") | 1006 / 22100 | 170 / 86 |
| 23 | | 07'35" (+01'47") | 1001 / 23102 | 165 / 79 |
| 24 | | 07'23" (+01'35") | 1004 / 24107 | 166 / 81 |
| 25 | | 06'42" (+00'54") | 1000 / 25108 | 170 / 87 |
| 26 | | 06'20" (+00'32") | 1007 / 26115 | 171 / 91 |
| 27 | | 05'58" (+00'10") | 1002 / 27118 | 173 / 96 |
| 28 | | 05'57" (+00'09") | 1004 / 28122 | 172 / 97 |
| 29 | | 06'00" (+00'12") | 1007 / 29130 | 170 / 97 |
| 30 | | 06'22" (+00'34") | 1000 / 30131 | 169 / 92 |
午後路跑：紅樹林捷運站 對面7-11便利店→中正東路二段 →淡金公路→小玶頂→稻香路→秀山路→中和街(10K)→泉源路→行義路→石牌路三段→石牌路二段→石牌捷運站→東華街二段→唭哩岸捷運站→東華街二段→奇岩捷運站→光明路2巷→北投捷運站(20K)→豐年路二段→中央北路二段→稻香路→小玶頂→ 淡金公路→中正東路二段→紅樹林捷運站 對面7-11便利店=>完成記錄(30公里03小時20分07秒, 整體平均配速:6'40"/km)
移地訓練!!~山路練習"!!
PS:今天跑完已經連續252天自主訓練10K以上距離,希望可以繼續跑下去!!^^
~~~~~「堅持到底、勇往直前、挑戰自我、超越巔峰」~~~~~
個人Facebook專頁:
https://www.facebook.com/yichang.lai.5
3月累積里程 :
441.47 km 
母子鱷魚_夾腳拖 黃色 N30-43W09 累積 :
3288.8 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'45" | 00:06'45" |
| 2 | 07'14" | 00:13'59" |
| 3 | 07'12" | 00:21'11" |
| 4 | 07'19" | 00:28'30" |
| 5 | 06'59" | 00:35'29" |
| 6 | 06'45" | 00:42'14" |
| 7 | 06'28" | 00:48'42" |
| 8 | 06'18" | 00:55'00" |
| 9 | 06'30" | 01:01'30" |
| 10 | 06'31" | 01:08'01" |
| 11 | 07'08" | 01:15'09" |
| 12 | 07'19" | 01:22'28" |
| 13 | 07'10" | 01:29'38" |
| 14 | 07'18" | 01:36'56" |
| 15 | 05'54" | 01:42'50" |
| 16 | 05'53" | 01:48'43" |
| 17 | 05'49" | 01:54'32" |
| 18 | 06'00" | 02:00'32" |
| 19 | 06'19" | 02:06'51" |
| 20 | 06'37" | 02:13'28" |
| 21 | 06'54" | 02:20'22" |
| 22 | 06'44" | 02:27'06" |
| 23 | 07'35" | 02:34'41" |
| 24 | 07'27" | 02:42'08" |
| 25 | 06'48" | 02:48'56" |
| 26 | 06'21" | 02:55'17" |
| 27 | 05'59" | 03:01'16" |
| 28 | 06'02" | 03:07'18" |
| 29 | 05'55" | 03:13'13" |
| 30 | 06'28" | 03:19'41" |
| 30.0 | 40'07" | 03:20'07" |
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