30.0 km | 03:27:47 | 06:55/km日期: 2014-06-15 15:24 - 總爬升: 302 m - 地點: 彰化體育場→大石頭 - 天氣: 陰 - 卡路里: 2404 Cal - 溫度: 28°C - 濕度: 81%
Pace: 06'58" / 06'30" / 06'59" / 07'22" / 06'55" / 06'47" / 07'48" / 06'52" / 06'27" / 06'25" / 06'32" / 07'11" / 06'38" / 06'15" / 06'08" / 06'23" / 06'20" / 06'49" / 06'33" / 05'56" / 06'46" / 06'31" / 06'26" / 08'14" / 08'12" / 06'48" / 07'26" / 07'08" / 07'28" / 07'12" / 90'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'57" (+00'52") | 1001 / 1001 |
| 2 | | 06'28" (+00'23") | 1009 / 2011 |
| 3 | | 07'02" (+00'57") | 1003 / 3015 |
| 4 | | 07'20" (+01'15") | 1004 / 4020 |
| 5 | | 06'52" (+00'47") | 1007 / 5027 |
| 6 | | 06'52" (+00'47") | 1014 / 6042 |
| 7 | | 07'42" (+01'37") | 1000 / 7043 |
| 8 | | 06'51" (+00'46") | 1011 / 8054 |
| 9 | | 06'28" (+00'23") | 1010 / 9065 |
| 10 | | 06'23" (+00'18") | 1004 / 10069 |
| 11 | | 06'31" (+00'26") | 1011 / 11081 |
| 12 | | 07'11" (+01'06") | 1005 / 12086 |
| 13 | | 06'33" (+00'28") | 1011 / 13097 |
| 14 | | 06'12" (+00'07") | 1008 / 14106 |
| 15 | | 06'11" (+00'06") | 1006 / 15113 |
| 16 | | 06'27" (+00'22") | 1011 / 16124 |
| 17 | | 06'18" (+00'13") | 1011 / 17136 |
| 18 | | 07'04" (+00'59") | 1001 / 18137 |
| 19 | | 06'12" (+00'07") | 1005 / 19143 |
| 20 | | 06'05" | 1009 / 20153 |
| 21 | | 06'49" (+00'44") | 1001 / 21154 |
| 22 | | 06'17" (+00'12") | 1008 / 22162 |
| 23 | | 06'53" (+00'48") | 1009 / 23172 |
| 24 | | 08'31" (+02'26") | 1007 / 24179 |
| 25 | | 07'29" (+01'24") | 1004 / 25184 |
| 26 | | 07'04" (+00'59") | 1012 / 26196 |
| 27 | | 07'17" (+01'12") | 1007 / 27204 |
| 28 | | 07'26" (+01'21") | 1005 / 28209 |
| 29 | | 07'14" (+01'09") | 1010 / 29220 |
| 30 | | 07'08" (+01'03") | 1011 / 30231 |
基本訓練
降雨機率70%的黑暗日，豪賭的結果是~
縣道139竟然沒有下雨，可喜可賀，賺到一日
16週課程最硬部份本週結束，哈哈哈，一整個放鬆
Runner's world課表真的很有效，
它著重於LSD真的是重點，
一步步建立你的耐力與耐心，今天跑就沒這麼累了
不過中後段幾週的長LSD硬到爆，吃下去真的補。
--------------------------------------------------
NOTE：
補水記錄：
平均每5K 300CC，30K計1,800cc
水1,200cc（1~20K）、
運動飲料600cc（21~30K）
能量凍飲12.5K、25K
6月累積里程 :
238.35 km 
Asics Gel Nimbus 15 累積 :
500.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'58" | 00:06'58" |
| 2 | 06'30" | 00:13'28" |
| 3 | 06'59" | 00:20'27" |
| 4 | 07'22" | 00:27'49" |
| 5 | 06'55" | 00:34'44" |
| 6 | 06'47" | 00:41'31" |
| 7 | 07'48" | 00:49'19" |
| 8 | 06'52" | 00:56'11" |
| 9 | 06'27" | 01:02'38" |
| 10 | 06'25" | 01:09'03" |
| 11 | 06'32" | 01:15'35" |
| 12 | 07'11" | 01:22'46" |
| 13 | 06'38" | 01:29'24" |
| 14 | 06'15" | 01:35'39" |
| 15 | 06'08" | 01:41'47" |
| 16 | 06'23" | 01:48'10" |
| 17 | 06'20" | 01:54'30" |
| 18 | 06'49" | 02:01'19" |
| 19 | 06'33" | 02:07'52" |
| 20 | 05'56" | 02:13'48" |
| 21 | 06'46" | 02:20'34" |
| 22 | 06'31" | 02:27'05" |
| 23 | 06'26" | 02:33'31" |
| 24 | 08'14" | 02:41'45" |
| 25 | 08'12" | 02:49'57" |
| 26 | 06'48" | 02:56'45" |
| 27 | 07'26" | 03:04'11" |
| 28 | 07'08" | 03:11'19" |
| 29 | 07'28" | 03:18'47" |
| 30 | 07'12" | 03:25'59" |
| 30.0 | 90'00" | 03:27'47" |
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