30.7 km | 02:38:15 | 05:09/km日期: 2016-05-21 05:08 - 地點: 大漢橋～社子島來回 - 天氣: 陰轉小雨 - 卡路里: 1696 Cal - 總步數: 27624 - 平均步頻: 174 - 平均步幅: 111 cm - 溫度: 24°C - 濕度: 89%
Pace: 05'07" / 04'48" / 04'58" / 04'51" / 04'56" / 04'56" / 04'57" / 05'02" / 04'58" / 05'01" / 05'05" / 05'00" / 05'03" / 05'10" / 05'02" / 05'03" / 05'09" / 05'11" / 05'14" / 05'08" / 05'13" / 05'17" / 05'12" / 05'18" / 05'20" / 05'16" / 05'17" / 05'36" / 05'32" / 05'23" / 06'05" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'06" (+00'20") | 1003 / 1003 | 175 / 111 |
| 2 | | 04'46" | 1003 / 2006 | 178 / 116 |
| 3 | | 04'57" (+00'11") | 1001 / 3008 | 174 / 115 |
| 4 | | 04'51" (+00'05") | 1010 / 4018 | 176 / 116 |
| 5 | | 04'52" (+00'06") | 1000 / 5019 | 176 / 115 |
| 6 | | 04'55" (+00'09") | 1000 / 6019 | 177 / 114 |
| 7 | | 04'57" (+00'11") | 1009 / 7028 | 176 / 114 |
| 8 | | 04'59" (+00'13") | 1007 / 8036 | 175 / 114 |
| 9 | | 04'56" (+00'10") | 1004 / 9041 | 176 / 114 |
| 10 | | 05'00" (+00'14") | 1002 / 10043 | 173 / 115 |
| 11 | | 05'01" (+00'15") | 1001 / 11045 | 175 / 113 |
| 12 | | 05'01" (+00'15") | 1005 / 12050 | 176 / 112 |
| 13 | | 05'02" (+00'16") | 1000 / 13051 | 176 / 112 |
| 14 | | 05'10" (+00'24") | 1012 / 14064 | 176 / 109 |
| 15 | | 05'01" (+00'15") | 1011 / 15075 | 175 / 113 |
| 16 | | 05'04" (+00'18") | 1003 / 16079 | 174 / 112 |
| 17 | | 05'06" (+00'20") | 1007 / 17086 | 175 / 111 |
| 18 | | 05'11" (+00'25") | 1000 / 18086 | 171 / 111 |
| 19 | | 05'10" (+00'24") | 1007 / 19094 | 174 / 110 |
| 20 | | 05'11" (+00'25") | 1012 / 20106 | 173 / 110 |
| 21 | | 05'10" (+00'24") | 1012 / 21119 | 174 / 110 |
| 22 | | 05'09" (+00'23") | 1009 / 22129 | 173 / 111 |
| 23 | | 05'11" (+00'25") | 1000 / 23129 | 174 / 110 |
| 24 | | 05'20" (+00'34") | 1001 / 24130 | 173 / 107 |
| 25 | | 05'17" (+00'31") | 1007 / 25138 | 172 / 109 |
| 26 | | 05'20" (+00'34") | 1009 / 26148 | 172 / 108 |
| 27 | | 05'17" (+00'31") | 1000 / 27148 | 173 / 108 |
| 28 | | 05'36" (+00'50") | 1008 / 28157 | 170 / 104 |
| 29 | | 05'30" (+00'44") | 1000 / 29158 | 168 / 107 |
| 30 | | 05'23" (+00'37") | 1001 / 30159 | 173 / 106 |
| 31 | | 05'18" (+00'32") | 687 / 30846 | 172 / 109 |
久未跑長距離30公里，今晨氣候涼爽適中，跑熟悉的大漢橋社子島來回，前半段還在預定時間內，花費1小時12分到達社子島公園（鴨嘴頭），1小時35分抵洲美7/11補給，此時開始下毛毛雨，但不影響進度，反而有降溫效果，跑回大稻埕碼頭雙腳已略有無力感，回程上華江橋還有點想要用走的，但還是撐回最後兩公里。一月腳被野狗咬受傷後，就沒有練跑超過30公里，最後7公里明顯掉速，續航力不佳，還是要多跑長距離。
5月累積里程 :
252.78 km 
Brooks T7 累積 :
2718.8 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'07" | 00:05'07" |
| 2 | 04'48" | 00:09'55" |
| 3 | 04'58" | 00:14'53" |
| 4 | 04'51" | 00:19'44" |
| 5 | 04'56" | 00:24'40" |
| 6 | 04'56" | 00:29'36" |
| 7 | 04'57" | 00:34'33" |
| 8 | 05'02" | 00:39'35" |
| 9 | 04'58" | 00:44'33" |
| 10 | 05'01" | 00:49'34" |
| 11 | 05'05" | 00:54'39" |
| 12 | 05'00" | 00:59'39" |
| 13 | 05'03" | 01:04'42" |
| 14 | 05'10" | 01:09'52" |
| 15 | 05'02" | 01:14'54" |
| 16 | 05'03" | 01:19'57" |
| 17 | 05'09" | 01:25'06" |
| 18 | 05'11" | 01:30'17" |
| 19 | 05'14" | 01:35'31" |
| 20 | 05'08" | 01:40'39" |
| 21 | 05'13" | 01:45'52" |
| 22 | 05'17" | 01:51'09" |
| 23 | 05'12" | 01:56'21" |
| 24 | 05'18" | 02:01'39" |
| 25 | 05'20" | 02:06'59" |
| 26 | 05'16" | 02:12'15" |
| 27 | 05'17" | 02:17'32" |
| 28 | 05'36" | 02:23'08" |
| 29 | 05'32" | 02:28'40" |
| 30 | 05'23" | 02:34'03" |
| 30.7 | 06'06" | 02:38'15" |
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