30.2 km | 03:48:29 | 07:34/km日期: 2016-04-30 07:04 - 總爬升: 214 m - 地點: 竹圍碼頭——八里渡船頭——台北港——觀音山——八里渡船頭——關渡宮——竹圍碼頭 - 天氣: 多雲 - 卡路里: 1548 Cal - 溫度: 21°C - 濕度: 73%
Pace: 06'30" / 06'33" / 06'18" / 06'41" / 06'40" / 06'39" / 06'32" / 06'44" / 06'34" / 06'49" / 06'31" / 07'01" / 06'41" / 07'04" / 24'20" / 07'53" / 08'04" / 08'03" / 06'59" / 06'33" / 06'59" / 09'53" / 06'57" / 07'41" / 06'50" / 06'14" / 07'04" / 06'43" / 07'01" / 06'53" / 06'06" /
基本訓練
--
幾乎一個月沒跑長距離了，但為了下星期的花東縱谷初馬，趁最後一次可以練長跑，就約了好友一起，30K結束😂😂😂
4月累積里程 : 79.04 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'30" | 00:06'30" |
| 2 | 06'33" | 00:13'03" |
| 3 | 06'18" | 00:19'21" |
| 4 | 06'41" | 00:26'02" |
| 5 | 06'40" | 00:32'42" |
| 6 | 06'39" | 00:39'21" |
| 7 | 06'32" | 00:45'53" |
| 8 | 06'44" | 00:52'37" |
| 9 | 06'34" | 00:59'11" |
| 10 | 06'49" | 01:06'00" |
| 11 | 06'31" | 01:12'31" |
| 12 | 07'01" | 01:19'32" |
| 13 | 06'41" | 01:26'13" |
| 14 | 07'04" | 01:33'17" |
| 15 | 24'20" | 01:57'37" |
| 16 | 07'53" | 02:05'30" |
| 17 | 08'04" | 02:13'34" |
| 18 | 08'03" | 02:21'37" |
| 19 | 06'59" | 02:28'36" |
| 20 | 06'33" | 02:35'09" |
| 21 | 06'59" | 02:42'08" |
| 22 | 09'53" | 02:52'01" |
| 23 | 06'57" | 02:58'58" |
| 24 | 07'41" | 03:06'39" |
| 25 | 06'50" | 03:13'29" |
| 26 | 06'14" | 03:19'43" |
| 27 | 07'04" | 03:26'47" |
| 28 | 06'43" | 03:33'30" |
| 29 | 07'01" | 03:40'31" |
| 30 | 06'53" | 03:47'24" |
| 30.2 | 06'14" | 03:48'30" |
留言 
