30.4 km | 02:43:00 | 05:22/km日期: 2013-12-22 07:20 - 總爬升: 144 m - 地點: 迪化污水處理廠<->自來水園區 - 天氣: 陰雨 - 卡路里: 1695 Cal - 溫度: 13°C - 濕度: 88%
Pace: 04'41" / 04'37" / 06'10" / 04'38" / 04'44" / 04'55" / 05'32" / 04'49" / 04'56" / 05'16" / 05'07" / 05'17" / 05'13" / 05'09" / 04'55" / 10'50" / 04'59" / 04'55" / 05'15" / 05'19" / 05'17" / 05'14" / 05'25" / 05'06" / 05'27" / 05'11" / 05'18" / 05'10" / 05'49" / 05'20" / 06'36" /
今天看大家在花蓮這麼熱血，腳也癢了！
背上小背包,帶了一瓶水,一瓶運動飲料,一條士力架巧克力.還有要完成去年未完成的挑戰，上次20K就抽筋，又撐了5K,最後還是坐車回家，前天老婆還要我記得帶悠遊卡，虧了我一下，還好叔叔有練過，在15K折返點,喝了半瓶水,吃了一條士力架,一路就回到起點,順利完成今天的練習.今天的速度和上週的富邦馬差不多，240完成30K的LSD.
12月累積里程 :
210.57 km 
NIKE LunarSwift 累積 :
2679.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'41" | 00:04'41" |
| 2 | 04'37" | 00:09'18" |
| 3 | 06'10" | 00:15'28" |
| 4 | 04'38" | 00:20'06" |
| 5 | 04'44" | 00:24'50" |
| 6 | 04'55" | 00:29'45" |
| 7 | 05'32" | 00:35'17" |
| 8 | 04'49" | 00:40'06" |
| 9 | 04'56" | 00:45'02" |
| 10 | 05'16" | 00:50'18" |
| 11 | 05'07" | 00:55'25" |
| 12 | 05'17" | 01:00'42" |
| 13 | 05'13" | 01:05'55" |
| 14 | 05'09" | 01:11'04" |
| 15 | 04'55" | 01:15'59" |
| 16 | 10'50" | 01:26'49" |
| 17 | 04'59" | 01:31'48" |
| 18 | 04'55" | 01:36'43" |
| 19 | 05'15" | 01:41'58" |
| 20 | 05'19" | 01:47'17" |
| 21 | 05'17" | 01:52'34" |
| 22 | 05'14" | 01:57'48" |
| 23 | 05'25" | 02:03'13" |
| 24 | 05'06" | 02:08'19" |
| 25 | 05'27" | 02:13'46" |
| 26 | 05'11" | 02:18'57" |
| 27 | 05'18" | 02:24'15" |
| 28 | 05'10" | 02:29'25" |
| 29 | 05'49" | 02:35'14" |
| 30 | 05'20" | 02:40'34" |
| 30.4 | 06'36" | 02:43'00" |
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