30.1 km | 02:38:12 | 05:15/km日期: 2014-01-17 06:39 - 地點: 宜蘭運動公園田徑場 - 天氣: 涼爽轉熱 - 卡路里: 2533 Cal - 溫度: 13°C - 濕度: 84%
Pace: 05'37" / 05'25" / 05'24" / 05'26" / 05'18" / 05'25" / 05'29" / 05'25" / 05'34" / 05'31" / 05'24" / 05'27" / 05'21" / 05'14" / 05'04" / 05'01" / 05'05" / 04'57" / 05'02" / 04'55" / 05'06" / 05'05" / 04'58" / 05'04" / 05'07" / 04'57" / 04'59" / 05'05" / 05'10" / 05'05" / 14'44" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'36" (+00'42") | 1001 / 1001 |
| 2 | | 05'23" (+00'29") | 1005 / 2007 |
| 3 | | 05'25" (+00'31") | 1011 / 3019 |
| 4 | | 05'26" (+00'32") | 1003 / 4022 |
| 5 | | 05'17" (+00'23") | 1010 / 5033 |
| 6 | | 05'23" (+00'29") | 1003 / 6036 |
| 7 | | 05'29" (+00'35") | 1001 / 7038 |
| 8 | | 05'26" (+00'32") | 1017 / 8055 |
| 9 | | 05'32" (+00'38") | 1006 / 9061 |
| 10 | | 05'31" (+00'37") | 1012 / 10074 |
| 11 | | 05'24" (+00'30") | 1004 / 11078 |
| 12 | | 05'25" (+00'31") | 1002 / 12081 |
| 13 | | 05'20" (+00'26") | 1008 / 13090 |
| 14 | | 05'14" (+00'20") | 999 / 14090 |
| 15 | | 05'02" (+00'08") | 1006 / 15097 |
| 16 | | 05'01" (+00'07") | 1013 / 16111 |
| 17 | | 05'02" (+00'08") | 1001 / 17113 |
| 18 | | 04'58" (+00'04") | 1004 / 18117 |
| 19 | | 05'01" (+00'07") | 1012 / 19130 |
| 20 | | 04'55" (+00'01") | 1002 / 20132 |
| 21 | | 05'05" (+00'11") | 1010 / 21143 |
| 22 | | 05'06" (+00'12") | 1014 / 22157 |
| 23 | | 04'59" (+00'05") | 1003 / 23161 |
| 24 | | 05'02" (+00'08") | 1008 / 24169 |
| 25 | | 05'07" (+00'13") | 1008 / 25177 |
| 26 | | 04'54" | 1007 / 26184 |
| 27 | | 05'00" (+00'06") | 999 / 27184 |
| 28 | | 05'07" (+00'13") | 1008 / 28192 |
| 29 | | 05'08" (+00'14") | 1011 / 29204 |
| 30 | | 05'00" (+00'06") | 1004 / 30209 |
今天早上有比較多時間~想說來跑個30K LSD訓練一下缺少的肌耐力~30K跑完還真累~
1月累積里程 :
239.58 km 
ASICS GT-2000 累積 :
555.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'37" | 00:05'37" |
| 2 | 05'25" | 00:11'02" |
| 3 | 05'24" | 00:16'26" |
| 4 | 05'26" | 00:21'52" |
| 5 | 05'18" | 00:27'10" |
| 6 | 05'25" | 00:32'35" |
| 7 | 05'29" | 00:38'04" |
| 8 | 05'25" | 00:43'29" |
| 9 | 05'34" | 00:49'03" |
| 10 | 05'31" | 00:54'34" |
| 11 | 05'24" | 00:59'58" |
| 12 | 05'27" | 01:05'25" |
| 13 | 05'21" | 01:10'46" |
| 14 | 05'14" | 01:16'00" |
| 15 | 05'04" | 01:21'04" |
| 16 | 05'01" | 01:26'05" |
| 17 | 05'05" | 01:31'10" |
| 18 | 04'57" | 01:36'07" |
| 19 | 05'02" | 01:41'09" |
| 20 | 04'55" | 01:46'04" |
| 21 | 05'06" | 01:51'10" |
| 22 | 05'05" | 01:56'15" |
| 23 | 04'58" | 02:01'13" |
| 24 | 05'04" | 02:06'17" |
| 25 | 05'07" | 02:11'24" |
| 26 | 04'57" | 02:16'21" |
| 27 | 04'59" | 02:21'20" |
| 28 | 05'05" | 02:26'25" |
| 29 | 05'10" | 02:31'35" |
| 30 | 05'05" | 02:36'40" |
| 30.1 | 14'44" | 02:38'12" |
10046.6 km | 
7.3 km
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