30.0 km | 03:05:00 | 06:09/km日期: 2014-12-29 13:59 - 地點: 河濱步道 - 卡路里: 1893 Cal - 溫度: 15°C - 濕度: 57%
Pace: 05'35" / 05'36" / 05'45" / 05'48" / 05'51" / 05'52" / 06'00" / 06'04" / 05'57" / 06'11" / 05'58" / 05'58" / 05'57" / 06'00" / 06'04" / 06'10" / 05'58" / 06'01" / 06'12" / 06'07" / 06'14" / 06'25" / 06'24" / 06'22" / 06'12" / 06'30" / 06'33" / 06'58" / 06'54" / 07'05" / 08'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'32" | 998 / 998 |
| 2 | | 05'36" (+00'04") | 999 / 1998 |
| 3 | | 05'45" (+00'13") | 997 / 2996 |
| 4 | | 05'48" (+00'16") | 999 / 3995 |
| 5 | | 05'50" (+00'18") | 999 / 4995 |
| 6 | | 05'53" (+00'21") | 1006 / 6001 |
| 7 | | 05'58" (+00'26") | 1003 / 7005 |
| 8 | | 06'03" (+00'31") | 1001 / 8006 |
| 9 | | 05'58" (+00'26") | 995 / 9002 |
| 10 | | 06'09" (+00'37") | 1005 / 10007 |
| 11 | | 06'00" (+00'28") | 1002 / 11009 |
| 12 | | 05'56" (+00'24") | 995 / 12005 |
| 13 | | 05'58" (+00'26") | 1005 / 13010 |
| 14 | | 06'05" (+00'33") | 1000 / 14011 |
| 15 | | 05'59" (+00'27") | 999 / 15011 |
| 16 | | 06'08" (+00'36") | 1002 / 16013 |
| 17 | | 05'57" (+00'25") | 993 / 17007 |
| 18 | | 06'02" (+00'30") | 1003 / 18010 |
| 19 | | 06'12" (+00'40") | 1001 / 19012 |
| 20 | | 06'06" (+00'34") | 999 / 20011 |
| 21 | | 06'23" (+00'51") | 1001 / 21013 |
| 22 | | 06'15" (+00'43") | 1000 / 22013 |
| 23 | | 06'23" (+00'51") | 1002 / 23015 |
| 24 | | 06'23" (+00'51") | 1003 / 24019 |
| 25 | | 06'11" (+00'39") | 1004 / 25023 |
| 26 | | 06'29" (+00'57") | 992 / 26015 |
| 27 | | 06'33" (+01'01") | 1006 / 27021 |
| 28 | | 06'56" (+01'24") | 1005 / 28027 |
| 29 | | 06'56" (+01'24") | 995 / 29022 |
| 30 | | 07'04" (+01'32") | 999 / 30021 |
| 31 | | 11'40" (+06'08") | 21 / 30043 |
痛苦的第一次自主LSD，狀況不佳，又穿了新鞋，15K已跟不上180步頻，21K半馬後爆掉，差沒用走的，最後跟預定的3HR 30k差了5分鐘。
平均心率140
不過相同時間，我的papago gowatch 770 紀錄30.8K，步速6:00，誤差真大，快樂錶無誤。
12月累積里程 :
162.32 km 
ASICS GEL-NIMBUS 14 累積 :
485.1 kmVoice Coach 上傳 | 10 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'35" | 00:05'35" |
| 2 | 05'36" | 00:11'11" |
| 3 | 05'45" | 00:16'56" |
| 4 | 05'48" | 00:22'44" |
| 5 | 05'51" | 00:28'35" |
| 6 | 05'52" | 00:34'27" |
| 7 | 06'00" | 00:40'27" |
| 8 | 06'04" | 00:46'31" |
| 9 | 05'57" | 00:52'28" |
| 10 | 06'11" | 00:58'39" |
| 11 | 05'58" | 01:04'37" |
| 12 | 05'58" | 01:10'35" |
| 13 | 05'57" | 01:16'32" |
| 14 | 06'00" | 01:22'32" |
| 15 | 06'04" | 01:28'36" |
| 16 | 06'10" | 01:34'46" |
| 17 | 05'58" | 01:40'44" |
| 18 | 06'01" | 01:46'45" |
| 19 | 06'12" | 01:52'57" |
| 20 | 06'07" | 01:59'04" |
| 21 | 06'14" | 02:05'18" |
| 22 | 06'25" | 02:11'43" |
| 23 | 06'24" | 02:18'07" |
| 24 | 06'22" | 02:24'29" |
| 25 | 06'12" | 02:30'41" |
| 26 | 06'30" | 02:37'11" |
| 27 | 06'33" | 02:43'44" |
| 28 | 06'58" | 02:50'42" |
| 29 | 06'54" | 02:57'36" |
| 30 | 07'05" | 03:04'41" |
| 30.0 | 08'52" | 03:05'04" |
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