21.0 km | 02:01:54 | 05:48/km日期: 2016-01-18 15:13 - 總爬升: 150 m - 地點: 竹東-竹北興隆大橋 - 天氣: 晴天 - 卡路里: 1127 Cal
Pace: 00'06" / 00'01" / 00'15" / 03'16" / 05'40" / 06'14" / 05'39" / 05'35" / 05'38" / 06'01" / 05'53" / 05'54" / 05'53" / 05'50" / 05'52" / 05'37" / 28'02" / 06'05" / 05'58" / 05'38" / 06'03" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'31" (+00'06") | 1000 / 1000 |
| 2 | | 05'25" | 1000 / 2000 |
| 3 | | 05'31" (+00'06") | 1000 / 3000 |
| 4 | | 06'03" (+00'38") | 1000 / 4000 |
| 5 | | 05'40" (+00'15") | 1000 / 5000 |
| 6 | | 06'14" (+00'49") | 1000 / 6000 |
| 7 | | 05'38" (+00'13") | 1000 / 7000 |
| 8 | | 05'35" (+00'10") | 1000 / 8000 |
| 9 | | 05'38" (+00'13") | 1000 / 9000 |
| 10 | | 06'00" (+00'35") | 1000 / 10000 |
| 11 | | 05'53" (+00'28") | 1000 / 11000 |
| 12 | | 05'53" (+00'28") | 1000 / 12000 |
| 13 | | 05'53" (+00'28") | 1000 / 13000 |
| 14 | | 05'49" (+00'24") | 1000 / 14000 |
| 15 | | 05'51" (+00'26") | 1000 / 15000 |
| 16 | | 05'38" (+00'13") | 1000 / 16000 |
| 17 | | 05'50" (+00'25") | 1000 / 17000 |
| 18 | | 06'04" (+00'39") | 1000 / 18000 |
| 19 | | 05'58" (+00'33") | 1000 / 19000 |
| 20 | | 05'38" (+00'13") | 1000 / 20000 |
| 21 | | 06'02" (+00'37") | 1000 / 21000 |
| 22 | | 03'47" | 8 / 21008 |
趁太陽公公露臉來個21K LSD自主訓練，可惜這次狀況沒上次好！
1月累積里程 : 152.05 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 00'06" | 00:00'06" |
| 2 | 00'01" | 00:00'07" |
| 3 | 00'15" | 00:00'22" |
| 4 | 03'16" | 00:03'38" |
| 5 | 05'40" | 00:09'18" |
| 6 | 06'14" | 00:15'32" |
| 7 | 05'39" | 00:21'11" |
| 8 | 05'35" | 00:26'46" |
| 9 | 05'38" | 00:32'24" |
| 10 | 06'01" | 00:38'25" |
| 11 | 05'53" | 00:44'18" |
| 12 | 05'54" | 00:50'12" |
| 13 | 05'53" | 00:56'05" |
| 14 | 05'50" | 01:01'55" |
| 15 | 05'52" | 01:07'47" |
| 16 | 05'37" | 01:13'24" |
| 17 | 28'02" | 01:41'26" |
| 18 | 06'05" | 01:47'31" |
| 19 | 05'58" | 01:53'29" |
| 20 | 05'38" | 01:59'07" |
| 21 | 06'03" | 02:05'10" |
| 21.0 | 04'08" | 02:05'12" |
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