30.6 km | 03:11:59 | 06:16/km日期: 2020-12-24 04:29 - 總爬升: 482 m - 地點: 白雲步道……楓林步道 - 天氣: 陰雨 - 平均心率: 160 - 卡路里: 1991 Cal - 平均步頻: 188 - 溫度: 20°C - 濕度: 95% - PM2.5: 良好(6)
Pace: 06'00" / 06'05" / 06'06" / 06'11" / 07'07" / 08'34" / 09'32" / 06'57" / 07'19" / 07'54" / 05'36" / 05'19" / 07'45" / 05'32" / 05'38" / 06'55" / 05'20" / 05'36" / 05'42" / 07'04" / 05'41" / 05'57" / 05'34" / 05'36" / 05'46" / 06'30" / 05'53" / 05'38" / 06'21" / 05'24" / 08'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'00" (+00'41") | 1000 / 1000 |
| 2 | | 06'05" (+00'46") | 1000 / 2000 |
| 3 | | 06'05" (+00'46") | 1000 / 3000 |
| 4 | | 06'11" (+00'52") | 1000 / 4000 |
| 5 | | 07'07" (+01'48") | 1000 / 5000 |
| 6 | | 08'33" (+03'14") | 1000 / 6000 |
| 7 | | 09'32" (+04'13") | 1000 / 7000 |
| 8 | | 06'57" (+01'38") | 1000 / 8000 |
| 9 | | 07'18" (+01'59") | 1000 / 9000 |
| 10 | | 07'54" (+02'35") | 1000 / 10000 |
| 11 | | 05'35" (+00'16") | 1000 / 11000 |
| 12 | | 05'19" | 1000 / 12000 |
| 13 | | 07'44" (+02'25") | 1000 / 13000 |
| 14 | | 05'31" (+00'12") | 1000 / 14000 |
| 15 | | 05'38" (+00'19") | 1000 / 15000 |
| 16 | | 06'53" (+01'34") | 1000 / 16000 |
| 17 | | 05'20" (+00'01") | 1000 / 17000 |
| 18 | | 05'36" (+00'17") | 1000 / 18000 |
| 19 | | 05'41" (+00'22") | 1000 / 19000 |
| 20 | | 05'49" (+00'30") | 1000 / 20000 |
| 21 | | 05'41" (+00'22") | 1000 / 21000 |
| 22 | | 05'57" (+00'38") | 1000 / 22000 |
| 23 | | 05'33" (+00'14") | 1000 / 23000 |
| 24 | | 05'35" (+00'16") | 1000 / 24000 |
| 25 | | 05'46" (+00'27") | 1000 / 25000 |
| 26 | | 05'54" (+00'35") | 1000 / 26000 |
| 27 | | 05'52" (+00'33") | 1000 / 27000 |
| 28 | | 05'37" (+00'18") | 1000 / 28000 |
| 29 | | 05'30" (+00'11") | 1000 / 29000 |
| 30 | | 05'24" (+00'05") | 1000 / 30000 |
| 31 | | 07'05" (+01'46") | 584 / 30584 |
星期四的山路團練……
今天的雨打亂了大家山路團練的意願，而我已經在昨晚下定決心，風雨無阻……30公里，早上出了家門，唉唷～沒下雨喔！（開心）……不過這開心時間只有短暫的，正在準備上山的那一刻……下雨了～說大不大……說小還不小喔！越是山上，雨勢越大……就這樣（山上下雨山下晴），今天上山的夥伴（3位），有夠少，回程時又碰到3位夥伴……而這3位都是前幾天台北馬的夥伴，（精實跑者），值得鼓勵……
跑友們……早安！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
12月累積里程 :
643.86 km 
母子鱷魚 Y拖 累積 :
15892.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'00" | 00:06'00" |
| 2 | 06'05" | 00:12'05" |
| 3 | 06'06" | 00:18'11" |
| 4 | 06'11" | 00:24'22" |
| 5 | 07'07" | 00:31'29" |
| 6 | 08'34" | 00:40'03" |
| 7 | 09'32" | 00:49'35" |
| 8 | 06'57" | 00:56'32" |
| 9 | 07'19" | 01:03'51" |
| 10 | 07'54" | 01:11'45" |
| 11 | 05'36" | 01:17'21" |
| 12 | 05'19" | 01:22'40" |
| 13 | 07'45" | 01:30'25" |
| 14 | 05'32" | 01:35'57" |
| 15 | 05'38" | 01:41'35" |
| 16 | 06'55" | 01:48'30" |
| 17 | 05'20" | 01:53'50" |
| 18 | 05'36" | 01:59'26" |
| 19 | 05'42" | 02:05'08" |
| 20 | 07'04" | 02:12'12" |
| 21 | 05'41" | 02:17'53" |
| 22 | 05'57" | 02:23'50" |
| 23 | 05'34" | 02:29'24" |
| 24 | 05'36" | 02:35'00" |
| 25 | 05'46" | 02:40'46" |
| 26 | 06'30" | 02:47'16" |
| 27 | 05'53" | 02:53'09" |
| 28 | 05'38" | 02:58'47" |
| 29 | 06'21" | 03:05'08" |
| 30 | 05'24" | 03:10'32" |
| 30.6 | 08'18" | 03:15'23" |
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