30.7 km | 02:30:49 | 04:54/km日期: 2016-12-03 05:05 - 地點: 大漢橋~環社子島往返 - 天氣: 陰 - 卡路里: 1697 Cal - 總步數: 27088 - 平均步頻: 179 - 平均步幅: 113 cm - 溫度: 20°C - 濕度: 83%
Pace: 05'03" / 04'49" / 05'01" / 04'50" / 04'50" / 04'51" / 04'53" / 04'52" / 04'55" / 04'52" / 04'51" / 04'54" / 04'51" / 04'54" / 04'51" / 04'57" / 04'54" / 04'54" / 04'48" / 05'58" / 04'42" / 04'44" / 04'44" / 04'50" / 04'47" / 04'56" / 04'52" / 05'04" / 04'50" / 04'49" / 05'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'02" (+00'22") | 1001 / 1001 | 181 / 109 |
| 2 | | 04'45" (+00'05") | 1010 / 2012 | 183 / 114 |
| 3 | | 04'59" (+00'19") | 1004 / 3016 | 180 / 111 |
| 4 | | 04'47" (+00'07") | 1007 / 4024 | 180 / 115 |
| 5 | | 04'48" (+00'08") | 1005 / 5029 | 181 / 114 |
| 6 | | 04'51" (+00'11") | 1009 / 6038 | 179 / 114 |
| 7 | | 04'51" (+00'11") | 1005 / 7044 | 179 / 114 |
| 8 | | 04'50" (+00'10") | 1006 / 8050 | 179 / 115 |
| 9 | | 04'57" (+00'17") | 1003 / 9053 | 180 / 111 |
| 10 | | 04'50" (+00'10") | 1004 / 10057 | 180 / 114 |
| 11 | | 04'52" (+00'12") | 1005 / 11063 | 179 / 114 |
| 12 | | 04'52" (+00'12") | 1005 / 12068 | 181 / 113 |
| 13 | | 04'49" (+00'09") | 1004 / 13073 | 180 / 114 |
| 14 | | 04'53" (+00'13") | 1002 / 14075 | 180 / 113 |
| 15 | | 04'51" (+00'11") | 1009 / 15085 | 179 / 114 |
| 16 | | 04'51" (+00'11") | 1008 / 16093 | 178 / 115 |
| 17 | | 04'53" (+00'13") | 1000 / 17094 | 181 / 112 |
| 18 | | 04'53" (+00'13") | 1002 / 18096 | 178 / 114 |
| 19 | | 04'47" (+00'07") | 1002 / 19098 | 178 / 117 |
| 20 | | 05'58" (+01'18") | 1005 / 20104 | 147 / 113 |
| 21 | | 04'40" | 1004 / 21109 | 187 / 113 |
| 22 | | 04'43" (+00'03") | 1007 / 22116 | 183 / 115 |
| 23 | | 04'42" (+00'02") | 1007 / 23123 | 184 / 114 |
| 24 | | 04'47" (+00'07") | 1012 / 24136 | 184 / 113 |
| 25 | | 04'45" (+00'05") | 1001 / 25137 | 183 / 114 |
| 26 | | 04'54" (+00'14") | 1008 / 26145 | 182 / 111 |
| 27 | | 04'49" (+00'09") | 1004 / 27150 | 181 / 113 |
| 28 | | 05'03" (+00'23") | 1003 / 28153 | 176 / 112 |
| 29 | | 04'55" (+00'15") | 1002 / 29155 | 180 / 112 |
| 30 | | 04'46" (+00'06") | 1007 / 30163 | 180 / 115 |
| 31 | | 04'45" (+00'05") | 707 / 30870 | 178 / 117 |
早晨五點初頭，天未亮時大漢橋起跑，氣溫適中，今天目標均速459以內，有達成目標，整體跑的很順暢，社子島頭到洲美有逆風，但還是能頂住455內均速，跑完後沒有太累的感覺，今年的狀況不好，多長出三公斤的肉，能維持平盤330就很棒了，台北馬就盡力了！
12月累積里程 :
316.06 km 
Brooks T7 累積 :
2718.8 kmMW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'03" | 00:05'03" |
| 2 | 04'49" | 00:09'52" |
| 3 | 05'01" | 00:14'53" |
| 4 | 04'50" | 00:19'43" |
| 5 | 04'50" | 00:24'33" |
| 6 | 04'51" | 00:29'24" |
| 7 | 04'53" | 00:34'17" |
| 8 | 04'52" | 00:39'09" |
| 9 | 04'55" | 00:44'04" |
| 10 | 04'52" | 00:48'56" |
| 11 | 04'51" | 00:53'47" |
| 12 | 04'54" | 00:58'41" |
| 13 | 04'51" | 01:03'32" |
| 14 | 04'54" | 01:08'26" |
| 15 | 04'51" | 01:13'17" |
| 16 | 04'57" | 01:18'14" |
| 17 | 04'54" | 01:23'08" |
| 18 | 04'54" | 01:28'02" |
| 19 | 04'48" | 01:32'50" |
| 20 | 05'58" | 01:38'48" |
| 21 | 04'42" | 01:43'30" |
| 22 | 04'44" | 01:48'14" |
| 23 | 04'44" | 01:52'58" |
| 24 | 04'50" | 01:57'48" |
| 25 | 04'47" | 02:02'35" |
| 26 | 04'56" | 02:07'31" |
| 27 | 04'52" | 02:12'23" |
| 28 | 05'04" | 02:17'27" |
| 29 | 04'50" | 02:22'17" |
| 30 | 04'49" | 02:27'06" |
| 30.7 | 05'15" | 02:30'49" |
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