30.1 km | 02:44:36 | 05:27/km日期: 2014-11-10 16:47 - 地點: 中正紀念堂 - 天氣: 涼爽 - 卡路里: 1789 Cal - 溫度: 22°C - 濕度: 71%
Pace: 05'40" / 05'16" / 05'32" / 05'28" / 05'12" / 05'28" / 05'20" / 05'20" / 05'04" / 05'32" / 04'48" / 05'32" / 05'04" / 05'28" / 05'08" / 05'48" / 05'08" / 05'44" / 05'24" / 06'00" / 05'20" / 05'24" / 05'52" / 05'52" / 05'44" / 06'28" / 05'48" / 05'24" / 05'48" / 05'12" / 05'17" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'31" (+00'20") | 2069 / 2069 |
| 2 | | 05'27" (+00'16") | 2098 / 4167 |
| 3 | | 05'22" (+00'11") | 2139 / 6305 |
| 4 | | 05'11" | 2193 / 8498 |
| 5 | | 05'15" (+00'04") | 2201 / 10700 |
| 6 | | 05'14" (+00'03") | 2186 / 12886 |
| 7 | | 05'23" (+00'12") | 2127 / 15012 |
| 8 | | 05'27" (+00'16") | 2119 / 17131 |
| 9 | | 05'30" (+00'19") | 2083 / 19214 |
| 10 | | 05'28" (+00'17") | 2097 / 21311 |
| 11 | | 05'37" (+00'26") | 2049 / 23360 |
| 12 | | 06'10" (+00'59") | 1977 / 25337 |
| 13 | | 05'40" (+00'29") | 2144 / 27482 |
| 14 | | 05'29" (+00'18") | 2087 / 29569 |
| 15 | | 05'39" (+00'28") | 439 / 30008 |
| 16 | | 04'32" | 11 / 30019 |
第一次在平常訓練跑30K
雖然21K以後體力下降,
速度有變慢
25k以後更有點勉強
但能在設定的均速內跑完
真的超有成就感.
11月累積里程 : 205.12 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'16" | 00:10'56" |
| 3 | 05'32" | 00:16'28" |
| 4 | 05'28" | 00:21'56" |
| 5 | 05'12" | 00:27'08" |
| 6 | 05'28" | 00:32'36" |
| 7 | 05'20" | 00:37'56" |
| 8 | 05'20" | 00:43'16" |
| 9 | 05'04" | 00:48'20" |
| 10 | 05'32" | 00:53'52" |
| 11 | 04'48" | 00:58'40" |
| 12 | 05'32" | 01:04'12" |
| 13 | 05'04" | 01:09'16" |
| 14 | 05'28" | 01:14'44" |
| 15 | 05'08" | 01:19'52" |
| 16 | 05'48" | 01:25'40" |
| 17 | 05'08" | 01:30'48" |
| 18 | 05'44" | 01:36'32" |
| 19 | 05'24" | 01:41'56" |
| 20 | 06'00" | 01:47'56" |
| 21 | 05'20" | 01:53'16" |
| 22 | 05'24" | 01:58'40" |
| 23 | 05'52" | 02:04'32" |
| 24 | 05'52" | 02:10'24" |
| 25 | 05'44" | 02:16'08" |
| 26 | 06'28" | 02:22'36" |
| 27 | 05'48" | 02:28'24" |
| 28 | 05'24" | 02:33'48" |
| 29 | 05'48" | 02:39'36" |
| 30 | 05'12" | 02:44'48" |
| 30.0 | 35'05" | 02:45'28" |
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