30.0 km | 02:29:00 | 04:57/km日期: 2016-01-17 06:36 - 卡路里: 1891 Cal - 溫度: 20°C - 濕度: 94%
Pace: 05'18" / 05'05" / 05'15" / 05'13" / 05'03" / 04'57" / 04'58" / 05'01" / 05'10" / 05'08" / 05'10" / 05'00" / 04'59" / 05'03" / 04'50" / 04'58" / 05'03" / 04'56" / 05'00" / 05'00" / 04'53" / 04'55" / 04'49" / 05'16" / 05'06" / 04'52" / 04'53" / 04'38" / 04'29" / 04'01" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'17" (+01'16") | 1000 / 1000 |
| 2 | | 05'05" (+01'04") | 1000 / 2000 |
| 3 | | 05'15" (+01'14") | 1000 / 3000 |
| 4 | | 05'12" (+01'11") | 1000 / 4000 |
| 5 | | 05'03" (+01'02") | 1000 / 5000 |
| 6 | | 04'57" (+00'56") | 1000 / 6000 |
| 7 | | 04'57" (+00'56") | 1000 / 7000 |
| 8 | | 05'01" (+01'00") | 1000 / 8000 |
| 9 | | 05'09" (+01'08") | 1000 / 9000 |
| 10 | | 05'08" (+01'07") | 1000 / 10000 |
| 11 | | 05'10" (+01'09") | 1000 / 11000 |
| 12 | | 04'59" (+00'58") | 1000 / 12000 |
| 13 | | 04'59" (+00'58") | 1000 / 13000 |
| 14 | | 05'02" (+01'01") | 1000 / 14000 |
| 15 | | 04'50" (+00'49") | 1000 / 15000 |
| 16 | | 04'57" (+00'56") | 1000 / 16000 |
| 17 | | 05'03" (+01'02") | 1000 / 17000 |
| 18 | | 04'55" (+00'54") | 1000 / 18000 |
| 19 | | 04'59" (+00'58") | 1000 / 19000 |
| 20 | | 05'00" (+00'59") | 1000 / 20000 |
| 21 | | 04'52" (+00'51") | 1000 / 21000 |
| 22 | | 04'55" (+00'54") | 1000 / 22000 |
| 23 | | 04'48" (+00'47") | 1000 / 23000 |
| 24 | | 05'16" (+01'15") | 1000 / 24000 |
| 25 | | 05'05" (+01'04") | 1000 / 25000 |
| 26 | | 04'52" (+00'51") | 1000 / 26000 |
| 27 | | 04'52" (+00'51") | 1000 / 27000 |
| 28 | | 04'37" (+00'36") | 1000 / 28000 |
| 29 | | 04'28" (+00'27") | 1000 / 29000 |
| 30 | | 04'01" | 1000 / 30000 |
| 31 | | 02'55" | 10 / 30010 |
今天一樣跟尖哥兩人練LSD，一開始天氣陰陰的，後來開始出太陽，然後又開始下雨，再出太陽，再下大雨，天氣詭譎多變。跑到20k時開始疲勞，肚子也餓了，大概是昨天的後遺症，最後撐到30k順利完成今天課表。
從今天開始準備三月份的古都全馬，每個禮拜加入30K的LSD，希望能達到預期目標。
1月累積里程 : 326.51 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'18" | 00:05'18" |
| 2 | 05'05" | 00:10'23" |
| 3 | 05'15" | 00:15'38" |
| 4 | 05'13" | 00:20'51" |
| 5 | 05'03" | 00:25'54" |
| 6 | 04'57" | 00:30'51" |
| 7 | 04'58" | 00:35'49" |
| 8 | 05'01" | 00:40'50" |
| 9 | 05'10" | 00:46'00" |
| 10 | 05'08" | 00:51'08" |
| 11 | 05'10" | 00:56'18" |
| 12 | 05'00" | 01:01'18" |
| 13 | 04'59" | 01:06'17" |
| 14 | 05'03" | 01:11'20" |
| 15 | 04'50" | 01:16'10" |
| 16 | 04'58" | 01:21'08" |
| 17 | 05'03" | 01:26'11" |
| 18 | 04'56" | 01:31'07" |
| 19 | 05'00" | 01:36'07" |
| 20 | 05'00" | 01:41'07" |
| 21 | 04'53" | 01:46'00" |
| 22 | 04'55" | 01:50'55" |
| 23 | 04'49" | 01:55'44" |
| 24 | 05'16" | 02:01'00" |
| 25 | 05'06" | 02:06'06" |
| 26 | 04'52" | 02:10'58" |
| 27 | 04'53" | 02:15'51" |
| 28 | 04'38" | 02:20'29" |
| 29 | 04'29" | 02:24'58" |
| 30 | 04'01" | 02:28'59" |
| 30.0 | 03'19" | 02:29'01" |
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