33.2 km | 03:01:11 | 05:27/km日期: 2013-11-17 16:10 - 總爬升: 338 m - 地點: 繞好大一圈 - 天氣: 微冷 - 卡路里: 2093 Cal - 溫度: 24°C - 濕度: 32%
Pace: 05'32" / 05'09" / 05'09" / 04'48" / 04'35" / 06'15" / 06'13" / 06'10" / 05'45" / 05'29" / 05'23" / 05'24" / 05'23" / 05'37" / 05'45" / 06'09" / 06'09" / 05'39" / 04'56" / 05'17" / 05'20" / 05'21" / 05'19" / 05'12" / 04'36" / 05'27" / 05'27" / 05'22" / 05'20" / 05'11" / 05'30" / 05'33" / 05'33" / 05'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'20" (+00'22") | 2001 / 2001 |
| 2 | | 04'58" | 2016 / 4017 |
| 3 | | 05'28" (+00'30") | 2013 / 6031 |
| 4 | | 06'09" (+01'11") | 2002 / 8033 |
| 5 | | 05'35" (+00'37") | 2012 / 10046 |
| 6 | | 05'24" (+00'26") | 2014 / 12060 |
| 7 | | 05'29" (+00'31") | 2005 / 14066 |
| 8 | | 05'59" (+01'01") | 2025 / 16091 |
| 9 | | 05'50" (+00'52") | 2017 / 18109 |
| 10 | | 05'07" (+00'09") | 2006 / 20115 |
| 11 | | 05'19" (+00'21") | 2013 / 22129 |
| 12 | | 05'15" (+00'17") | 2003 / 24132 |
| 13 | | 05'03" (+00'05") | 2026 / 26158 |
| 14 | | 05'21" (+00'23") | 2000 / 28159 |
| 15 | | 05'18" (+00'20") | 2038 / 30197 |
| 16 | | 05'32" (+00'34") | 2006 / 32204 |
| 17 | | 05'33" (+00'35") | 1010 / 33214 |
小月眉>堤防>東外環>139柑仔店>沿139跑回家
33K LSD自主練習，配速約為全馬4小時內，堤防上遇到阿尼大，聊了一段，繼續往前跑，在東外環天色已暗，左腳不小心拐了一下，當下還好，但越後面發現似乎沒那麼單純，似乎需要進廠維修一下，到家冰敷先。
今天狀況不好，跑得很辛苦，雙腿又酸又痛，心肺也爆炸>< 應該是練太少了@@
11月累積里程 :
302.19 km 
MIZUNO WAVE IDATEN GR 累積 :
1739.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'09" | 00:10'41" |
| 3 | 05'09" | 00:15'50" |
| 4 | 04'48" | 00:20'38" |
| 5 | 04'35" | 00:25'13" |
| 6 | 06'15" | 00:31'28" |
| 7 | 06'13" | 00:37'41" |
| 8 | 06'10" | 00:43'51" |
| 9 | 05'45" | 00:49'36" |
| 10 | 05'29" | 00:55'05" |
| 11 | 05'23" | 01:00'28" |
| 12 | 05'24" | 01:05'52" |
| 13 | 05'23" | 01:11'15" |
| 14 | 05'37" | 01:16'52" |
| 15 | 05'45" | 01:22'37" |
| 16 | 06'09" | 01:28'46" |
| 17 | 06'09" | 01:34'55" |
| 18 | 05'39" | 01:40'34" |
| 19 | 04'56" | 01:45'30" |
| 20 | 05'17" | 01:50'47" |
| 21 | 05'20" | 01:56'07" |
| 22 | 05'21" | 02:01'28" |
| 23 | 05'19" | 02:06'47" |
| 24 | 05'12" | 02:11'59" |
| 25 | 04'36" | 02:16'35" |
| 26 | 05'27" | 02:22'02" |
| 27 | 05'27" | 02:27'29" |
| 28 | 05'22" | 02:32'51" |
| 29 | 05'20" | 02:38'11" |
| 30 | 05'11" | 02:43'22" |
| 31 | 05'30" | 02:48'52" |
| 32 | 05'33" | 02:54'25" |
| 33 | 05'33" | 02:59'58" |
| 33.2 | 05'39" | 03:01'11" |
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