30.1 km | 03:21:31 | 06:42/km日期: 2014-11-25 06:38 - 總爬升: 545 m - 地點: 中寮山 - 天氣: 晴微熱 - 卡路里: 1732 Cal - 溫度: 22°C - 濕度: 87%
Pace: 07'17" / 06'41" / 06'57" / 06'10" / 06'27" / 06'41" / 06'56" / 07'47" / 07'25" / 06'23" / 10'01" / 06'19" / 06'10" / 05'51" / 06'07" / 06'12" / 08'11" / 11'28" / 07'39" / 07'35" / 07'34" / 06'50" / 06'51" / 06'58" / 15'52" / 06'17" / 06'18" / 06'02" / 05'59" / 84'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'07" (+01'18") | 1000 / 1000 |
| 2 | | 06'25" (+00'36") | 1000 / 2000 |
| 3 | | 06'56" (+01'07") | 1000 / 3000 |
| 4 | | 06'10" (+00'21") | 1000 / 4000 |
| 5 | | 06'16" (+00'27") | 1000 / 5000 |
| 6 | | 06'43" (+00'54") | 1000 / 6000 |
| 7 | | 06'51" (+01'02") | 1000 / 7000 |
| 8 | | 07'42" (+01'53") | 1000 / 8000 |
| 9 | | 07'23" (+01'34") | 1000 / 9000 |
| 10 | | 06'27" (+00'38") | 1000 / 10000 |
| 11 | | 06'33" (+00'44") | 1000 / 11000 |
| 12 | | 06'28" (+00'39") | 1000 / 12000 |
| 13 | | 06'08" (+00'19") | 1000 / 13000 |
| 14 | | 05'49" | 1000 / 14000 |
| 15 | | 05'51" (+00'02") | 1000 / 15000 |
| 16 | | 06'11" (+00'22") | 1000 / 16000 |
| 17 | | 08'02" (+02'13") | 1000 / 17000 |
| 18 | | 07'42" (+01'53") | 1000 / 18000 |
| 19 | | 07'40" (+01'51") | 1000 / 19000 |
| 20 | | 07'31" (+01'42") | 1000 / 20000 |
| 21 | | 07'21" (+01'32") | 1000 / 21000 |
| 22 | | 07'02" (+01'13") | 1000 / 22000 |
| 23 | | 06'36" (+00'47") | 1000 / 23000 |
| 24 | | 06'48" (+00'59") | 1000 / 24000 |
| 25 | | 06'28" (+00'39") | 1000 / 25000 |
| 26 | | 06'20" (+00'31") | 1000 / 26000 |
| 27 | | 06'17" (+00'28") | 1000 / 27000 |
| 28 | | 05'59" (+00'10") | 1000 / 28000 |
| 29 | | 05'55" (+00'06") | 1000 / 29000 |
| 30 | | 06'03" (+00'14") | 1000 / 30000 |
| 31 | | 11'50" (+06'01") | 66 / 30066 |
都會長跑的曾大哥約跑慢慢跑中寮山30K,因為知道曾大哥慢慢跑的7.8分速很舒服,所以毫不考慮就答應了!順便測試一下新買的水袋舒適性 !結果跑完一切都不錯!腳OK!水袋也OK!!雞舍當然也很溫暖XD
11月累積里程 : 249.45 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'17" | 00:07'17" |
| 2 | 06'41" | 00:13'58" |
| 3 | 06'57" | 00:20'55" |
| 4 | 06'10" | 00:27'05" |
| 5 | 06'27" | 00:33'32" |
| 6 | 06'41" | 00:40'13" |
| 7 | 06'56" | 00:47'09" |
| 8 | 07'47" | 00:54'56" |
| 9 | 07'25" | 01:02'21" |
| 10 | 06'23" | 01:08'44" |
| 11 | 10'01" | 01:18'45" |
| 12 | 06'19" | 01:25'04" |
| 13 | 06'10" | 01:31'14" |
| 14 | 05'51" | 01:37'05" |
| 15 | 06'07" | 01:43'12" |
| 16 | 06'12" | 01:49'24" |
| 17 | 08'11" | 01:57'35" |
| 18 | 11'28" | 02:09'03" |
| 19 | 07'39" | 02:16'42" |
| 20 | 07'35" | 02:24'17" |
| 21 | 07'34" | 02:31'51" |
| 22 | 06'50" | 02:38'41" |
| 23 | 06'51" | 02:45'32" |
| 24 | 06'58" | 02:52'30" |
| 25 | 15'52" | 03:08'22" |
| 26 | 06'17" | 03:14'39" |
| 27 | 06'18" | 03:20'57" |
| 28 | 06'02" | 03:26'59" |
| 29 | 05'59" | 03:32'58" |
| 30.1 | 05'13" | 03:38'32" |
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