30.0 km | 02:27:17 | 04:54/km日期: 2015-11-21 08:33 - 地點: 蘭陽溪、羅東溪右岸 - 天氣: 美好的下雨天 - 卡路里: 1485 Cal - 總步數: 24754 - 平均步頻: 168 - 平均步幅: 121 cm - 溫度: 26°C - 濕度: 92%
Pace: 05'26" / 04'53" / 04'57" / 04'56" / 04'54" / 04'53" / 04'50" / 04'48" / 04'47" / 04'43" / 04'44" / 04'50" / 04'50" / 04'50" / 04'51" / 04'51" / 04'59" / 04'37" / 04'38" / 04'39" / 04'35" / 06'28" / 05'22" / 04'51" / 04'42" / 04'49" / 04'48" / 04'48" / 05'02" / 04'48" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'24" (+00'52") | 1004 / 1004 | 169 / 109 |
| 2 | | 04'51" (+00'19") | 1004 / 2008 | 174 / 117 |
| 3 | | 04'57" (+00'25") | 1008 / 3017 | 171 / 117 |
| 4 | | 04'52" (+00'20") | 1003 / 4021 | 172 / 119 |
| 5 | | 04'54" (+00'22") | 1007 / 5028 | 171 / 118 |
| 6 | | 04'49" (+00'17") | 1002 / 6031 | 172 / 120 |
| 7 | | 04'49" (+00'17") | 1001 / 7032 | 174 / 118 |
| 8 | | 04'49" (+00'17") | 1010 / 8042 | 173 / 119 |
| 9 | | 04'41" (+00'09") | 1003 / 9046 | 174 / 122 |
| 10 | | 04'44" (+00'12") | 1007 / 10053 | 171 / 122 |
| 11 | | 04'39" (+00'07") | 1002 / 11056 | 172 / 124 |
| 12 | | 04'50" (+00'18") | 1009 / 12065 | 171 / 120 |
| 13 | | 04'47" (+00'15") | 1009 / 13075 | 171 / 121 |
| 14 | | 04'50" (+00'18") | 1000 / 14075 | 170 / 121 |
| 15 | | 04'50" (+00'18") | 1000 / 15075 | 171 / 120 |
| 16 | | 04'50" (+00'18") | 1001 / 16077 | 170 / 121 |
| 17 | | 04'59" (+00'27") | 1008 / 17086 | 162 / 123 |
| 18 | | 04'32" | 1006 / 18092 | 172 / 127 |
| 19 | | 04'37" (+00'05") | 1000 / 19093 | 170 / 126 |
| 20 | | 04'40" (+00'08") | 1004 / 20097 | 171 / 124 |
| 21 | | 04'34" (+00'02") | 1003 / 21101 | 171 / 128 |
| 22 | | 06'25" (+01'53") | 1007 / 22108 | 129 / 120 |
| 23 | | 05'21" (+00'49") | 1000 / 23109 | 157 / 118 |
| 24 | | 04'48" (+00'16") | 1007 / 24117 | 168 / 123 |
| 25 | | 04'41" (+00'09") | 1002 / 25119 | 169 / 125 |
| 26 | | 04'47" (+00'15") | 1006 / 26125 | 166 / 125 |
| 27 | | 04'46" (+00'14") | 1006 / 27131 | 167 / 125 |
| 28 | | 04'48" (+00'16") | 1008 / 28140 | 166 / 124 |
| 29 | | 04'57" (+00'25") | 1004 / 29144 | 164 / 122 |
| 30 | | 04'50" (+00'18") | 998 / 30143 | 165 / 124 |
第一次自主訓練達到30公里，開薰哪～
滿21公里時實在好渴，只好找便利商店買水，喝了再上！呼～
11月累積里程 :
413.42 km 
MIZUNO WAVE AMULET 4 WIDE 累積 :
1963.5 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'26" | 00:05'26" |
| 2 | 04'53" | 00:10'19" |
| 3 | 04'57" | 00:15'16" |
| 4 | 04'56" | 00:20'12" |
| 5 | 04'54" | 00:25'06" |
| 6 | 04'53" | 00:29'59" |
| 7 | 04'50" | 00:34'49" |
| 8 | 04'48" | 00:39'37" |
| 9 | 04'47" | 00:44'24" |
| 10 | 04'43" | 00:49'07" |
| 11 | 04'44" | 00:53'51" |
| 12 | 04'50" | 00:58'41" |
| 13 | 04'50" | 01:03'31" |
| 14 | 04'50" | 01:08'21" |
| 15 | 04'51" | 01:13'12" |
| 16 | 04'51" | 01:18'03" |
| 17 | 04'59" | 01:23'02" |
| 18 | 04'37" | 01:27'39" |
| 19 | 04'38" | 01:32'17" |
| 20 | 04'39" | 01:36'56" |
| 21 | 04'35" | 01:41'31" |
| 22 | 06'28" | 01:47'59" |
| 23 | 05'22" | 01:53'21" |
| 24 | 04'51" | 01:58'12" |
| 25 | 04'42" | 02:02'54" |
| 26 | 04'49" | 02:07'43" |
| 27 | 04'48" | 02:12'31" |
| 28 | 04'48" | 02:17'19" |
| 29 | 05'02" | 02:22'21" |
| 30 | 04'48" | 02:27'09" |
| 30.0 | -121'-12" | 02:27'17" |
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