30.7 km | 02:34:19 | 05:01/km日期: 2016-11-12 05:02 - 地點: 大漢橋~環社子島來回 - 天氣: 晴 - 卡路里: 1699 Cal - 總步數: 27454 - 平均步頻: 177 - 平均步幅: 111 cm - 溫度: 22°C - 濕度: 64%
Pace: 05'15" / 04'49" / 04'58" / 04'48" / 04'53" / 04'53" / 04'53" / 04'55" / 04'51" / 04'57" / 04'51" / 04'48" / 04'54" / 04'54" / 04'54" / 05'01" / 05'03" / 05'03" / 05'03" / 06'03" / 05'00" / 04'53" / 04'52" / 04'59" / 05'00" / 04'53" / 05'05" / 05'21" / 05'15" / 05'10" / 05'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'13" (+00'27") | 1004 / 1004 | 176 / 108 |
| 2 | | 04'47" (+00'01") | 1006 / 2011 | 181 / 115 |
| 3 | | 04'56" (+00'10") | 1004 / 3015 | 176 / 114 |
| 4 | | 04'46" | 1005 / 4020 | 179 / 116 |
| 5 | | 04'51" (+00'05") | 1004 / 5025 | 179 / 114 |
| 6 | | 04'52" (+00'06") | 1002 / 6028 | 178 / 114 |
| 7 | | 04'53" (+00'07") | 1009 / 7037 | 178 / 114 |
| 8 | | 04'51" (+00'05") | 1000 / 8038 | 179 / 114 |
| 9 | | 04'52" (+00'06") | 1004 / 9043 | 179 / 114 |
| 10 | | 04'53" (+00'07") | 1000 / 10043 | 178 / 114 |
| 11 | | 04'53" (+00'07") | 1002 / 11046 | 177 / 114 |
| 12 | | 04'47" (+00'01") | 1000 / 12047 | 177 / 117 |
| 13 | | 04'53" (+00'07") | 1002 / 13049 | 177 / 114 |
| 14 | | 04'53" (+00'07") | 1001 / 14051 | 178 / 114 |
| 15 | | 04'53" (+00'07") | 1000 / 15052 | 177 / 114 |
| 16 | | 05'02" (+00'16") | 1006 / 16058 | 177 / 111 |
| 17 | | 05'01" (+00'15") | 1004 / 17062 | 178 / 111 |
| 18 | | 05'01" (+00'15") | 1005 / 18068 | 177 / 112 |
| 19 | | 05'01" (+00'15") | 1003 / 19072 | 179 / 111 |
| 20 | | 06'11" (+01'25") | 1009 / 20081 | 151 / 106 |
| 21 | | 04'57" (+00'11") | 1008 / 21090 | 180 / 111 |
| 22 | | 04'48" (+00'02") | 1002 / 22092 | 181 / 114 |
| 23 | | 04'53" (+00'07") | 1008 / 23100 | 182 / 111 |
| 24 | | 04'57" (+00'11") | 1003 / 24104 | 181 / 111 |
| 25 | | 04'56" (+00'10") | 1003 / 25107 | 180 / 112 |
| 26 | | 04'57" (+00'11") | 1000 / 26108 | 180 / 111 |
| 27 | | 05'02" (+00'16") | 1006 / 27114 | 180 / 110 |
| 28 | | 05'21" (+00'35") | 1010 / 28124 | 176 / 105 |
| 29 | | 05'10" (+00'24") | 1000 / 29125 | 178 / 108 |
| 30 | | 05'10" (+00'24") | 1012 / 30137 | 178 / 108 |
| 31 | | 04'58" (+00'12") | 740 / 30878 | 179 / 112 |
時至冬天，但氣候還是依舊涼爽，這種天氣最適合跑步，假日例行跑長距離，我比較早起跑，沿途沒什麼跑步的人，回程跑友才漸漸增多，今天跑完不覺得累，下次30k再嘗試跑進均速459😁
11月累積里程 :
346.89 km 
Brooks T7 累積 :
2718.8 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'15" | 00:05'15" |
| 2 | 04'49" | 00:10'04" |
| 3 | 04'58" | 00:15'02" |
| 4 | 04'48" | 00:19'50" |
| 5 | 04'53" | 00:24'43" |
| 6 | 04'53" | 00:29'36" |
| 7 | 04'53" | 00:34'29" |
| 8 | 04'55" | 00:39'24" |
| 9 | 04'51" | 00:44'15" |
| 10 | 04'57" | 00:49'12" |
| 11 | 04'51" | 00:54'03" |
| 12 | 04'48" | 00:58'51" |
| 13 | 04'54" | 01:03'45" |
| 14 | 04'54" | 01:08'39" |
| 15 | 04'54" | 01:13'33" |
| 16 | 05'01" | 01:18'34" |
| 17 | 05'03" | 01:23'37" |
| 18 | 05'03" | 01:28'40" |
| 19 | 05'03" | 01:33'43" |
| 20 | 06'03" | 01:39'46" |
| 21 | 05'00" | 01:44'46" |
| 22 | 04'53" | 01:49'39" |
| 23 | 04'52" | 01:54'31" |
| 24 | 04'59" | 01:59'30" |
| 25 | 05'00" | 02:04'30" |
| 26 | 04'53" | 02:09'23" |
| 27 | 05'05" | 02:14'28" |
| 28 | 05'21" | 02:19'49" |
| 29 | 05'15" | 02:25'04" |
| 30 | 05'10" | 02:30'14" |
| 30.7 | 05'30" | 02:34'19" |
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