31.2 km | 03:20:06 | 06:24/km日期: 2015-04-03 06:00 - 地點: 永和山 - 卡路里: 1968 Cal - 溫度: 22°C - 濕度: 89%
Pace: 06'13" / 05'43" / 06'25" / 06'01" / 06'18" / 06'02" / 05'54" / 05'46" / 05'46" / 06'04" / 05'49" / 05'41" / 05'48" / 05'54" / 06'12" / 05'35" / 06'01" / 05'41" / 05'21" / 05'27" / 19'17" / 06'31" / 06'07" / 06'07" / 06'17" / 06'40" / 07'17" / 06'42" / 05'22" / 05'30" / 05'19" / 05'19" /
永和山團練延長版
大坪有我跟阿紹，還有竹南來的麟勝、義杰，大坪最後被竹南拉爆，慘敗！
最後面的三公里，我跟阿紹都屎意甚堅，不同的是，他怕關不緊，所以不太敢跑；我是還能鎖住、順順跑回家...結論：跑步是連括約肌也要練的！！
關於腳傷，這周的30K比起上周的30K要輕鬆舒服多了，相信慢慢會回來的....
4月累積里程 :
303.73 km 
MIZUNO WAVE AERO 11 WIDE 累積 :
4468.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'13" | 00:06'13" |
| 2 | 05'43" | 00:11'56" |
| 3 | 06'25" | 00:18'21" |
| 4 | 06'01" | 00:24'22" |
| 5 | 06'18" | 00:30'40" |
| 6 | 06'02" | 00:36'42" |
| 7 | 05'54" | 00:42'36" |
| 8 | 05'46" | 00:48'22" |
| 9 | 05'46" | 00:54'08" |
| 10 | 06'04" | 01:00'12" |
| 11 | 05'49" | 01:06'01" |
| 12 | 05'41" | 01:11'42" |
| 13 | 05'48" | 01:17'30" |
| 14 | 05'54" | 01:23'24" |
| 15 | 06'12" | 01:29'36" |
| 16 | 05'35" | 01:35'11" |
| 17 | 06'01" | 01:41'12" |
| 18 | 05'41" | 01:46'53" |
| 19 | 05'21" | 01:52'14" |
| 20 | 05'27" | 01:57'41" |
| 21 | 19'17" | 02:16'58" |
| 22 | 06'31" | 02:23'29" |
| 23 | 06'07" | 02:29'36" |
| 24 | 06'07" | 02:35'43" |
| 25 | 06'17" | 02:42'00" |
| 26 | 06'40" | 02:48'40" |
| 27 | 07'17" | 02:55'57" |
| 28 | 06'42" | 03:02'39" |
| 29 | 05'22" | 03:08'01" |
| 30 | 05'30" | 03:13'31" |
| 31 | 05'19" | 03:18'50" |
| 31.2 | 05'18" | 03:20'06" |
留言 
