30.2 km | 03:04:31 | 06:06/km日期: 2012-11-18 06:29 - 地點: 17公里海岸線 - 天氣: 陰天 - 卡路里: 2119 Cal - 溫度: 17°C - 濕度: 82%
Pace: 05'55" / 05'59" / 05'53" / 05'50" / 05'57" / 06'06" / 05'57" / 05'59" / 06'04" / 06'04" / 06'04" / 06'05" / 06'04" / 06'07" / 06'03" / 06'17" / 06'01" / 06'11" / 06'08" / 06'11" / 06'04" / 06'22" / 06'47" / 06'11" / 06'04" / 06'16" / 06'09" / 06'12" / 06'09" / 06'13" / 06'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'53" (+00'03") | 1011 / 1011 |
| 2 | | 05'58" (+00'08") | 1001 / 2013 |
| 3 | | 05'54" (+00'04") | 1007 / 3021 |
| 4 | | 05'50" | 1009 / 4030 |
| 5 | | 05'55" (+00'05") | 1007 / 5038 |
| 6 | | 06'05" (+00'15") | 1004 / 6043 |
| 7 | | 05'58" (+00'08") | 1001 / 7044 |
| 8 | | 06'00" (+00'10") | 1000 / 8044 |
| 9 | | 06'01" (+00'11") | 1004 / 9049 |
| 10 | | 06'06" (+00'16") | 1006 / 10055 |
| 11 | | 06'01" (+00'11") | 1006 / 11062 |
| 12 | | 06'05" (+00'15") | 1001 / 12063 |
| 13 | | 06'04" (+00'14") | 1013 / 13076 |
| 14 | | 06'06" (+00'16") | 1009 / 14085 |
| 15 | | 06'05" (+00'15") | 1002 / 15088 |
| 16 | | 06'18" (+00'28") | 1005 / 16094 |
| 17 | | 05'55" (+00'05") | 1001 / 17095 |
| 18 | | 06'12" (+00'22") | 1010 / 18106 |
| 19 | | 06'09" (+00'19") | 1001 / 19108 |
| 20 | | 06'11" (+00'21") | 1007 / 20116 |
| 21 | | 06'00" (+00'10") | 1000 / 21116 |
| 22 | | 06'22" (+00'32") | 1013 / 22129 |
| 23 | | 06'46" (+00'56") | 1002 / 23132 |
| 24 | | 06'07" (+00'17") | 1003 / 24135 |
| 25 | | 06'10" (+00'20") | 1009 / 25144 |
| 26 | | 06'11" (+00'21") | 999 / 26144 |
| 27 | | 06'08" (+00'18") | 1013 / 27158 |
| 28 | | 06'13" (+00'23") | 1005 / 28163 |
| 29 | | 06'08" (+00'18") | 1000 / 29163 |
| 30 | | 06'14" (+00'24") | 1008 / 30172 |
第一次LSD拉到30K
為12/02的艋舺初馬作準備,也讓自己更清楚該如何配速,以及身體會有什麼狀況
11月累積里程 :
220.02 km 
MIZUNO WAVE IDATEN 2 GR 累積 :
2222.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'55" | 00:05'55" |
| 2 | 05'59" | 00:11'54" |
| 3 | 05'53" | 00:17'47" |
| 4 | 05'50" | 00:23'37" |
| 5 | 05'57" | 00:29'34" |
| 6 | 06'06" | 00:35'40" |
| 7 | 05'57" | 00:41'37" |
| 8 | 05'59" | 00:47'36" |
| 9 | 06'04" | 00:53'40" |
| 10 | 06'04" | 00:59'44" |
| 11 | 06'04" | 01:05'48" |
| 12 | 06'05" | 01:11'53" |
| 13 | 06'04" | 01:17'57" |
| 14 | 06'07" | 01:24'04" |
| 15 | 06'03" | 01:30'07" |
| 16 | 06'17" | 01:36'24" |
| 17 | 06'01" | 01:42'25" |
| 18 | 06'11" | 01:48'36" |
| 19 | 06'08" | 01:54'44" |
| 20 | 06'11" | 02:00'55" |
| 21 | 06'04" | 02:06'59" |
| 22 | 06'22" | 02:13'21" |
| 23 | 06'47" | 02:20'08" |
| 24 | 06'11" | 02:26'19" |
| 25 | 06'04" | 02:32'23" |
| 26 | 06'16" | 02:38'39" |
| 27 | 06'09" | 02:44'48" |
| 28 | 06'12" | 02:51'00" |
| 29 | 06'09" | 02:57'09" |
| 30 | 06'13" | 03:03'22" |
| 30.2 | 06'07" | 03:04'31" |
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