30.0 km | 02:36:38 | 05:13/km日期: 2015-01-10 05:34 - 地點: 大漢橋～社子島來回 - 天氣: 陰 - 卡路里: 1837 Cal - 溫度: 16°C - 濕度: 69%
Pace: 05'19" / 05'11" / 05'21" / 04'59" / 04'30" / 05'07" / 05'06" / 04'52" / 04'51" / 04'33" / 04'49" / 05'05" / 05'06" / 05'03" / 04'58" / 05'18" / 05'15" / 05'15" / 05'12" / 05'27" / 05'14" / 04'45" / 04'56" / 05'00" / 04'54" / 05'02" / 04'56" / 05'22" / 04'50" / 04'43" / 05'01" / 42'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'17" (+00'24") | 1003 / 1003 |
| 2 | | 05'13" (+00'20") | 1011 / 2015 |
| 3 | | 05'25" (+00'32") | 985 / 3000 |
| 4 | | 05'07" (+00'14") | 1005 / 4005 |
| 5 | | 05'19" (+00'26") | 994 / 5000 |
| 6 | | 05'09" (+00'16") | 1000 / 6001 |
| 7 | | 05'20" (+00'27") | 1006 / 7008 |
| 8 | | 05'08" (+00'15") | 995 / 8003 |
| 9 | | 05'21" (+00'28") | 1008 / 9012 |
| 10 | | 05'35" (+00'42") | 992 / 10004 |
| 11 | | 05'03" (+00'10") | 998 / 11002 |
| 12 | | 05'06" (+00'13") | 1001 / 12004 |
| 13 | | 05'02" (+00'09") | 1001 / 13005 |
| 14 | | 05'00" (+00'07") | 993 / 13999 |
| 15 | | 05'09" (+00'16") | 1008 / 15007 |
| 16 | | 05'17" (+00'24") | 997 / 16005 |
| 17 | | 05'18" (+00'25") | 1002 / 17007 |
| 18 | | 05'24" (+00'31") | 998 / 18006 |
| 19 | | 05'27" (+00'34") | 1006 / 19012 |
| 20 | | 05'19" (+00'26") | 987 / 20000 |
| 21 | | 05'19" (+00'26") | 987 / 20988 |
| 22 | | 05'19" (+00'26") | 987 / 21976 |
| 23 | | 05'22" (+00'29") | 1004 / 22980 |
| 24 | | 05'07" (+00'14") | 995 / 23976 |
| 25 | | 05'00" (+00'07") | 1006 / 24983 |
| 26 | | 04'53" | 992 / 25975 |
| 27 | | 05'02" (+00'09") | 1003 / 26978 |
| 28 | | 05'12" (+00'19") | 1005 / 27983 |
| 29 | | 05'19" (+00'26") | 998 / 28981 |
| 30 | | 05'22" (+00'29") | 1002 / 29983 |
| 31 | | 05'00" (+00'07") | 1000 / 30984 |
| 32 | | 04'59" (+00'06") | 995 / 31979 |
| 33 | | 09'54" (+05'01") | 10 / 31989 |
起床拖延了時間，起跑比預定時間晚二十分鐘，今晨氣溫適中，長距離練跑30k，前2k暖身感覺狀況還可以，6k到大稻埕，比預定時間稍微慢了點，直到快樂休息站才開始慢慢加速，過兩河交會端，比預定時間超前ㄧ點，平常從這裡開始會有逆風，今天逆風的時間很短，順利提前抵達洲美7/11補給2分鐘，後半段有嘗試加速，但都維持不久，過華江橋後的最後近3k，還是有體力可以加速，總結，續航力有進步，要在提升均速，只能持續減重起碼3kg以上。
1月累積里程 :
306.60 km 
MIZUNO WAVE Rider 16 累積 :
2481.1 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'11" | 00:10'30" |
| 3 | 05'21" | 00:15'51" |
| 4 | 04'59" | 00:20'50" |
| 5 | 04'30" | 00:25'20" |
| 6 | 05'07" | 00:30'27" |
| 7 | 05'06" | 00:35'33" |
| 8 | 04'52" | 00:40'25" |
| 9 | 04'51" | 00:45'16" |
| 10 | 04'33" | 00:49'49" |
| 11 | 04'49" | 00:54'38" |
| 12 | 05'05" | 00:59'43" |
| 13 | 05'06" | 01:04'49" |
| 14 | 05'03" | 01:09'52" |
| 15 | 04'58" | 01:14'50" |
| 16 | 05'18" | 01:20'08" |
| 17 | 05'15" | 01:25'23" |
| 18 | 05'15" | 01:30'38" |
| 19 | 05'12" | 01:35'50" |
| 20 | 05'27" | 01:41'17" |
| 21 | 05'14" | 01:46'31" |
| 22 | 04'45" | 01:51'16" |
| 23 | 04'56" | 01:56'12" |
| 24 | 05'00" | 02:01'12" |
| 25 | 04'54" | 02:06'06" |
| 26 | 05'02" | 02:11'08" |
| 27 | 04'56" | 02:16'04" |
| 28 | 05'22" | 02:21'26" |
| 29 | 04'50" | 02:26'16" |
| 30 | 04'43" | 02:30'59" |
| 31 | 05'01" | 02:36'00" |
| 30.0 | 00'-38" | 02:36'38" |
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