30.9 km | 03:03:26 | 05:56/km日期: 2015-01-08 04:46 - 總爬升: 614 m - 地點: 彰化 - 天氣: 冷 - 卡路里: 1917 Cal - 總步數: 32188 - 平均步頻: 175 - 平均步幅: 95 cm - 溫度: 14°C - 濕度: 61%
Pace: 05'52" / 06'55" / 06'57" / 06'20" / 06'00" / 05'55" / 06'44" / 05'50" / 05'49" / 06'14" / 05'35" / 05'47" / 06'06" / 06'25" / 05'05" / 05'37" / 06'11" / 07'47" / 06'09" / 06'13" / 06'19" / 05'40" / 06'01" / 07'21" / 06'48" / 04'37" / 04'34" / 04'37" / 04'42" / 04'47" / 05'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 02'56" (+00'40") | 2024 / 2024 | 173 / 195 |
| 2 | | 03'28" (+01'12") | 1994 / 4018 | 169 / 170 |
| 3 | | 03'25" (+01'09") | 2000 / 6019 | 178 / 163 |
| 4 | | 03'08" (+00'52") | 1967 / 7987 | 182 / 174 |
| 5 | | 02'59" (+00'43") | 1993 / 9980 | 183 / 182 |
| 6 | | 02'56" (+00'40") | 1989 / 11969 | 183 / 184 |
| 7 | | 03'21" (+01'05") | 1983 / 13953 | 163 / 182 |
| 8 | | 02'53" (+00'37") | 1997 / 15950 | 184 / 187 |
| 9 | | 02'56" (+00'40") | 1992 / 17943 | 182 / 185 |
| 10 | | 03'02" (+00'46") | 1978 / 19922 | 183 / 179 |
| 11 | | 02'47" (+00'31") | 1999 / 21921 | 184 / 194 |
| 12 | | 02'54" (+00'38") | 1992 / 23914 | 184 / 186 |
| 13 | | 03'00" (+00'44") | 1978 / 25892 | 184 / 179 |
| 14 | | 03'11" (+00'55") | 1994 / 27887 | 180 / 174 |
| 15 | | 02'31" (+00'15") | 1994 / 29881 | 190 / 208 |
| 16 | | 02'48" (+00'32") | 1974 / 31855 | 185 / 192 |
| 17 | | 03'07" (+00'51") | 1985 / 33840 | 182 / 175 |
| 18 | | 03'47" (+01'31") | 1992 / 35832 | 130 / 202 |
| 19 | | 03'03" (+00'47") | 2006 / 37839 | 166 / 196 |
| 20 | | 03'06" (+00'50") | 1978 / 39817 | 176 / 182 |
| 21 | | 03'08" (+00'52") | 1987 / 41805 | 175 / 181 |
| 22 | | 02'49" (+00'33") | 1987 / 43792 | 184 / 192 |
| 23 | | 02'57" (+00'41") | 2000 / 45793 | 188 / 179 |
| 24 | | 03'42" (+01'26") | 1975 / 47768 | 125 / 215 |
| 25 | | 03'22" (+01'06") | 2006 / 49774 | 167 / 177 |
| 26 | | 02'16" | 1997 / 51771 | 194 / 226 |
| 27 | | 02'16" | 1978 / 53750 | 196 / 223 |
| 28 | | 02'16" | 2000 / 55750 | 197 / 222 |
| 29 | | 02'21" (+00'05") | 1983 / 57733 | 194 / 218 |
| 30 | | 02'24" (+00'08") | 1986 / 59720 | 189 / 220 |
這是一次相當不輕鬆的團練，我跟冬瓜，木洧，俊昌，世祥還有董哥一行６人，在自來水廠集結後直上禾家牧場，開始勘查星期日團練的路線。跑這一圈團練路線１８Ｋｍ全程沒休息，董哥田坑路就放慢速度獨行，我在石牌路喝口水就掉隊５０Ｍ，在１３９前才追上，冬瓜把自己操到臗關節疼痛又復發，在金髮妹補水後下山慢慢走，其他人４分半速度下山到水廠；今天最厲害的還是木洧，俊昌還有世祥，全程穩定，特別是俊昌的爬坡真是強悍。
今天從家裡出發到回家，全程只在金髮妹那裡，洽談星期日補給問題，暫停大約５分鐘，３０Ｋｍ的山路，居然３小時就解決了，對我來說強度算是很高！！
1月累積里程 :
383.65 km 
Mizuno Wave Spacer Dyna 萊姆綠 累積 :
1771.7 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'52" | 00:05'52" |
| 2 | 06'55" | 00:12'47" |
| 3 | 06'57" | 00:19'44" |
| 4 | 06'20" | 00:26'04" |
| 5 | 06'00" | 00:32'04" |
| 6 | 05'55" | 00:37'59" |
| 7 | 06'44" | 00:44'43" |
| 8 | 05'50" | 00:50'33" |
| 9 | 05'49" | 00:56'22" |
| 10 | 06'14" | 01:02'36" |
| 11 | 05'35" | 01:08'11" |
| 12 | 05'47" | 01:13'58" |
| 13 | 06'06" | 01:20'04" |
| 14 | 06'25" | 01:26'29" |
| 15 | 05'05" | 01:31'34" |
| 16 | 05'37" | 01:37'11" |
| 17 | 06'11" | 01:43'22" |
| 18 | 07'47" | 01:51'09" |
| 19 | 06'09" | 01:57'18" |
| 20 | 06'13" | 02:03'31" |
| 21 | 06'19" | 02:09'50" |
| 22 | 05'40" | 02:15'30" |
| 23 | 06'01" | 02:21'31" |
| 24 | 07'21" | 02:28'52" |
| 25 | 06'48" | 02:35'40" |
| 26 | 04'37" | 02:40'17" |
| 27 | 04'34" | 02:44'51" |
| 28 | 04'37" | 02:49'28" |
| 29 | 04'42" | 02:54'10" |
| 30 | 04'47" | 02:58'57" |
| 30.9 | 05'08" | 03:03'26" |
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