30.0 km | 02:09:07 | 04:18/km日期: 2015-02-11 15:01 - 地點: 前鎮高中 - 卡路里: 1892 Cal - 溫度: 21°C - 濕度: 70%
Pace: 04'25" / 04'28" / 04'27" / 04'23" / 04'59" / 04'25" / 04'23" / 04'22" / 04'28" / 04'58" / 04'29" / 04'25" / 04'25" / 04'20" / 05'35" / 04'43" / 04'13" / 05'24" / 04'13" / 07'21" / 06'20" / 05'04" / 04'56" / 05'10" / 06'20" / 06'32" / 07'38" / 05'37" / 05'10" / 04'25" / 04'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'24" (+00'14") | 5000 / 5000 |
| 2 | | 04'24" (+00'14") | 5000 / 10000 |
| 3 | | 04'23" (+00'13") | 5000 / 15000 |
| 4 | | 04'13" (+00'03") | 5000 / 20000 |
| 5 | | 04'13" (+00'03") | 5000 / 25000 |
| 6 | | 04'10" | 5000 / 30000 |
| 7 | | 04'49" (+00'39") | 26 / 30026 |
前鎮高中。23℃，體感23℃，溼度57%。
Build-up 30K。早上感覺有點疲憊請了補休假繼續睡...今天算是睡飽才去跑，午餐也提早在11點吃。下午2點半寒流威力減弱有點熱，用實戰配速跑30K：4"25(15K)→4"15(15K)，平均起來就是上週預定的30K配速跑(4"20)。過20K後還是體力下滑，但因為不是空腹所以JELLY在20K才吃。25K補水後又過了一圈(26K)發現放在車底的兩罐水都不見了...一罐975mL舒跑、一瓶CAMELBAK保冷水壺(售價600元)。GAN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 最後4K跑得很不爽
2月累積里程 : 212.33 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'25" | 00:04'25" |
| 2 | 04'28" | 00:08'53" |
| 3 | 04'27" | 00:13'20" |
| 4 | 04'23" | 00:17'43" |
| 5 | 04'59" | 00:22'42" |
| 6 | 04'25" | 00:27'07" |
| 7 | 04'23" | 00:31'30" |
| 8 | 04'22" | 00:35'52" |
| 9 | 04'28" | 00:40'20" |
| 10 | 04'58" | 00:45'18" |
| 11 | 04'29" | 00:49'47" |
| 12 | 04'25" | 00:54'12" |
| 13 | 04'25" | 00:58'37" |
| 14 | 04'20" | 01:02'57" |
| 15 | 05'35" | 01:08'32" |
| 16 | 04'43" | 01:13'15" |
| 17 | 04'13" | 01:17'28" |
| 18 | 05'24" | 01:22'52" |
| 19 | 04'13" | 01:27'05" |
| 20 | 07'21" | 01:34'26" |
| 21 | 06'20" | 01:40'46" |
| 22 | 05'04" | 01:45'50" |
| 23 | 04'56" | 01:50'46" |
| 24 | 05'10" | 01:55'56" |
| 25 | 06'20" | 02:02'16" |
| 26 | 06'32" | 02:08'48" |
| 27 | 07'38" | 02:16'26" |
| 28 | 05'37" | 02:22'03" |
| 29 | 05'10" | 02:27'13" |
| 30 | 04'25" | 02:31'38" |
| 30.0 | 04'29" | 02:31'45" |
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