50.4 km | 05:10:06 | 06:09/km日期: 2013-12-30 13:00 - 總爬升: 419 m - 地點: 靜心湖--交大--18^3 - 天氣: 陰天 稍涼 - 卡路里: 2902 Cal - 溫度: 14°C - 濕度: 87%
Pace: 05'27" / 05'41" / 05'37" / 06'00" / 05'40" / 05'36" / 05'36" / 05'36" / 05'42" / 05'43" / 06'29" / 05'55" / 05'53" / 05'50" / 06'06" / 06'00" / 06'20" / 05'47" / 05'53" / 05'31" / 07'59" / 05'47" / 05'34" / 05'52" / 06'10" / 05'10" / 05'43" / 06'10" / 05'50" / 05'52" / 05'19" / 05'50" / 05'52" / 07'48" / 06'00" / 05'37" / 05'51" / 05'53" / 06'25" / 05'49" / 09'53" / 07'17" / 06'35" / 06'20" / 06'28" / 06'38" / 06'43" / 07'28" / 06'51" / 06'23" / 06'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'26" (+00'09") | 1019 / 1019 |
| 2 | | 05'41" (+00'24") | 993 / 2013 |
| 3 | | 05'35" (+00'18") | 1003 / 3017 |
| 4 | | 05'59" (+00'42") | 1012 / 4029 |
| 5 | | 05'41" (+00'24") | 1002 / 5032 |
| 6 | | 05'36" (+00'19") | 1005 / 6037 |
| 7 | | 05'33" (+00'16") | 996 / 7033 |
| 8 | | 05'38" (+00'21") | 1004 / 8038 |
| 9 | | 05'50" (+00'33") | 1004 / 9043 |
| 10 | | 05'35" (+00'18") | 1004 / 10047 |
| 11 | | 06'28" (+01'11") | 1006 / 11054 |
| 12 | | 05'56" (+00'39") | 1007 / 12061 |
| 13 | | 05'53" (+00'36") | 1004 / 13066 |
| 14 | | 05'47" (+00'30") | 1007 / 14074 |
| 15 | | 06'11" (+00'54") | 1005 / 15080 |
| 16 | | 05'55" (+00'38") | 1004 / 16084 |
| 17 | | 06'18" (+01'01") | 1002 / 17086 |
| 18 | | 05'50" (+00'33") | 999 / 18086 |
| 19 | | 05'50" (+00'33") | 1012 / 19099 |
| 20 | | 05'29" (+00'12") | 1005 / 20104 |
| 21 | | 08'01" (+02'44") | 1003 / 21107 |
| 22 | | 05'45" (+00'28") | 1011 / 22119 |
| 23 | | 05'39" (+00'22") | 1004 / 23124 |
| 24 | | 05'49" (+00'32") | 998 / 24123 |
| 25 | | 06'02" (+00'45") | 1014 / 25137 |
| 26 | | 05'17" | 1000 / 26138 |
| 27 | | 05'40" (+00'23") | 1008 / 27146 |
| 28 | | 06'10" (+00'53") | 1015 / 28162 |
| 29 | | 05'50" (+00'33") | 992 / 29154 |
| 30 | | 05'46" (+00'29") | 1008 / 30163 |
| 31 | | 05'18" (+00'01") | 1012 / 31176 |
| 32 | | 05'56" (+00'39") | 1001 / 32177 |
| 33 | | 05'52" (+00'35") | 1011 / 33188 |
| 34 | | 08'11" (+02'54") | 1002 / 34191 |
| 35 | | 05'33" (+00'16") | 1002 / 35194 |
| 36 | | 05'38" (+00'21") | 1009 / 36203 |
| 37 | | 05'50" (+00'33") | 1009 / 37212 |
| 38 | | 06'24" (+01'07") | 1007 / 38220 |
| 39 | | 05'54" (+00'37") | 1006 / 39226 |
| 40 | | 05'46" (+00'29") | 1003 / 40229 |
| 41 | | 10'36" (+05'19") | 1018 / 41247 |
| 42 | | 06'42" (+01'25") | 1011 / 42259 |
| 43 | | 06'33" (+01'16") | 1002 / 43261 |
| 44 | | 06'17" (+01'00") | 1006 / 44267 |
| 45 | | 06'30" (+01'13") | 1002 / 45270 |
| 46 | | 06'42" (+01'25") | 1007 / 46278 |
| 47 | | 07'29" (+02'12") | 1007 / 47285 |
| 48 | | 06'23" (+01'06") | 1005 / 48291 |
| 49 | | 06'56" (+01'39") | 1006 / 49297 |
| 50 | | 06'32" (+01'15") | 1001 / 50299 |
5小時配速(6'00")練習...說好的周日6小時back-to-back練習呢? 只能今天下午請假補個5小時囉!
4小時大休息時遇到馬丁大哥(赤足), 就一起跑了40分鐘! 跑回公司路上又被穿制服的貴哥攔截, 還好沒有超速(只有6分速ㄚ)!
跑完趕緊換衣服急著去參加靜心湖聚餐--米魯乎乾啦!
生理狀況: 良好, 沒有上廁所!
補給狀況: 水, 寶礦力一瓶, 巧克力牛奶一瓶, power gel 一包(20Km)! 2小時一次小休息, 4小時一次大休息!
12月累積里程 :
462.53 km 
Saucony ProGrid Kinvara 累積 :
2637.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'27" | 00:05'27" |
| 2 | 05'41" | 00:11'08" |
| 3 | 05'37" | 00:16'45" |
| 4 | 06'00" | 00:22'45" |
| 5 | 05'40" | 00:28'25" |
| 6 | 05'36" | 00:34'01" |
| 7 | 05'36" | 00:39'37" |
| 8 | 05'36" | 00:45'13" |
| 9 | 05'42" | 00:50'55" |
| 10 | 05'43" | 00:56'38" |
| 11 | 06'29" | 01:03'07" |
| 12 | 05'55" | 01:09'02" |
| 13 | 05'53" | 01:14'55" |
| 14 | 05'50" | 01:20'45" |
| 15 | 06'06" | 01:26'51" |
| 16 | 06'00" | 01:32'51" |
| 17 | 06'20" | 01:39'11" |
| 18 | 05'47" | 01:44'58" |
| 19 | 05'53" | 01:50'51" |
| 20 | 05'31" | 01:56'22" |
| 21 | 07'59" | 02:04'21" |
| 22 | 05'47" | 02:10'08" |
| 23 | 05'34" | 02:15'42" |
| 24 | 05'52" | 02:21'34" |
| 25 | 06'10" | 02:27'44" |
| 26 | 05'10" | 02:32'54" |
| 27 | 05'43" | 02:38'37" |
| 28 | 06'10" | 02:44'47" |
| 29 | 05'50" | 02:50'37" |
| 30 | 05'52" | 02:56'29" |
| 31 | 05'19" | 03:01'48" |
| 32 | 05'50" | 03:07'38" |
| 33 | 05'52" | 03:13'30" |
| 34 | 07'48" | 03:21'18" |
| 35 | 06'00" | 03:27'18" |
| 36 | 05'37" | 03:32'55" |
| 37 | 05'51" | 03:38'46" |
| 38 | 05'53" | 03:44'39" |
| 39 | 06'25" | 03:51'04" |
| 40 | 05'49" | 03:56'53" |
| 41 | 09'53" | 04:06'46" |
| 42 | 07'17" | 04:14'03" |
| 43 | 06'35" | 04:20'38" |
| 44 | 06'20" | 04:26'58" |
| 45 | 06'28" | 04:33'26" |
| 46 | 06'38" | 04:40'04" |
| 47 | 06'43" | 04:46'47" |
| 48 | 07'28" | 04:54'15" |
| 49 | 06'51" | 05:01'06" |
| 50 | 06'23" | 05:07'29" |
| 50.4 | 06'45" | 05:10'06" |
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