30.1 km | 02:49:40 | 05:38/km日期: 2016-11-19 05:32 - 總爬升: 364 m - 地點: 銀行山到鳳山寺 - 卡路里: 1624 Cal - 總步數: 29168 - 平均步頻: 171 - 平均步幅: 103 cm - 溫度: 22°C - 濕度: 96%
Pace: 05'49" / 05'27" / 05'23" / 05'38" / 06'06" / 05'13" / 05'21" / 05'34" / 05'21" / 05'34" / 06'22" / 06'06" / 06'09" / 05'53" / 06'00" / 05'32" / 05'24" / 05'11" / 05'07" / 05'00" / 05'19" / 05'25" / 05'30" / 05'49" / 06'09" / 05'41" / 05'27" / 05'47" / 05'43" / 06'05" / 09'43" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'47" (+00'48") | 1003 / 1003 | 168 / 102 |
| 2 | | 05'26" (+00'27") | 1002 / 2005 | 171 / 107 |
| 3 | | 05'22" (+00'23") | 1002 / 3008 | 173 / 107 |
| 4 | | 05'38" (+00'39") | 1008 / 4016 | 170 / 103 |
| 5 | | 06'02" (+01'03") | 1002 / 5018 | 167 / 99 |
| 6 | | 05'12" (+00'13") | 1002 / 6021 | 171 / 111 |
| 7 | | 05'23" (+00'24") | 1006 / 7027 | 173 / 107 |
| 8 | | 05'31" (+00'32") | 1005 / 8033 | 170 / 106 |
| 9 | | 05'18" (+00'19") | 1007 / 9041 | 171 / 109 |
| 10 | | 05'32" (+00'33") | 1005 / 10046 | 172 / 104 |
| 11 | | 06'19" (+01'20") | 1010 / 11057 | 168 / 93 |
| 12 | | 06'04" (+01'05") | 1001 / 12058 | 168 / 97 |
| 13 | | 06'09" (+01'10") | 1004 / 13063 | 168 / 96 |
| 14 | | 05'50" (+00'51") | 1000 / 14063 | 170 / 100 |
| 15 | | 06'04" (+01'05") | 1005 / 15068 | 169 / 97 |
| 16 | | 05'27" (+00'28") | 1005 / 16074 | 172 / 106 |
| 17 | | 05'24" (+00'25") | 1008 / 17083 | 173 / 106 |
| 18 | | 05'06" (+00'07") | 1004 / 18088 | 176 / 111 |
| 19 | | 05'06" (+00'07") | 1000 / 19089 | 176 / 110 |
| 20 | | 04'59" | 1000 / 20089 | 178 / 112 |
| 21 | | 05'18" (+00'19") | 1008 / 21098 | 176 / 106 |
| 22 | | 05'24" (+00'25") | 1001 / 22100 | 175 / 105 |
| 23 | | 05'29" (+00'30") | 1000 / 23100 | 174 / 104 |
| 24 | | 05'49" (+00'50") | 1006 / 24107 | 172 / 99 |
| 25 | | 06'11" (+01'12") | 1001 / 25108 | 170 / 94 |
| 26 | | 05'39" (+00'40") | 1006 / 26114 | 172 / 102 |
| 27 | | 05'23" (+00'24") | 1008 / 27123 | 174 / 106 |
| 28 | | 05'46" (+00'47") | 1001 / 28124 | 171 / 100 |
| 29 | | 05'41" (+00'42") | 1005 / 29129 | 171 / 102 |
| 30 | | 06'03" (+01'04") | 1007 / 30136 | 169 / 97 |
Lfd 30k目標配速5:40內，帶水300cc,去程太陽未出氣溫涼爽，每3k喝一口水，鳳山寺停錶休息9分鍾，補水，吃鹽糖，一小條77巧克力，回程水再補滿300cc，太陽出來氣溫緩慢升高，一樣每3k喝口水，順利完成設定練習目標，辛苦但沿路還是看到許多認真耕耘的跑友為自己設定的目標努力，一起加油了!
11月累積里程 :
288.17 km 
子母鱷魚 阿拖第三代黃綠 累積 :
741.8 kmMW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'49" | 00:05'49" |
| 2 | 05'27" | 00:11'16" |
| 3 | 05'23" | 00:16'39" |
| 4 | 05'38" | 00:22'17" |
| 5 | 06'06" | 00:28'23" |
| 6 | 05'13" | 00:33'36" |
| 7 | 05'21" | 00:38'57" |
| 8 | 05'34" | 00:44'31" |
| 9 | 05'21" | 00:49'52" |
| 10 | 05'34" | 00:55'26" |
| 11 | 06'22" | 01:01'48" |
| 12 | 06'06" | 01:07'54" |
| 13 | 06'09" | 01:14'03" |
| 14 | 05'53" | 01:19'56" |
| 15 | 06'00" | 01:25'56" |
| 16 | 05'32" | 01:31'28" |
| 17 | 05'24" | 01:36'52" |
| 18 | 05'11" | 01:42'03" |
| 19 | 05'07" | 01:47'10" |
| 20 | 05'00" | 01:52'10" |
| 21 | 05'19" | 01:57'29" |
| 22 | 05'25" | 02:02'54" |
| 23 | 05'30" | 02:08'24" |
| 24 | 05'49" | 02:14'13" |
| 25 | 06'09" | 02:20'22" |
| 26 | 05'41" | 02:26'03" |
| 27 | 05'27" | 02:31'30" |
| 28 | 05'47" | 02:37'17" |
| 29 | 05'43" | 02:43'00" |
| 30 | 06'05" | 02:49'05" |
| 30.1 | 10'10" | 02:49'40" |
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