30.6 km | 03:31:25 | 06:54/km日期: 2012-06-09 05:22 - 地點: 中興大學操場&中興校園 - 天氣: 陰轉晴後轉陣雨又轉焦阿巴 - 卡路里: 2010 Cal - 溫度: 25°C - 濕度: 74%
Pace: 06'58" / 06'20" / 06'13" / 06'14" / 06'16" / 07'04" / 06'25" / 06'50" / 06'23" / 06'20" / 06'53" / 06'41" / 06'32" / 06'42" / 06'22" / 07'30" / 07'02" / 07'02" / 06'42" / 06'12" / 07'28" / 07'52" / 06'19" / 06'51" / 06'35" / 06'57" / 08'00" / 07'25" / 07'32" / 08'35" / 08'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'56" (+00'46") | 1008 / 1008 |
| 2 | | 06'20" (+00'10") | 1004 / 2012 |
| 3 | | 06'13" (+00'03") | 999 / 3011 |
| 4 | | 06'13" (+00'03") | 1016 / 4028 |
| 5 | | 06'16" (+00'06") | 1004 / 5032 |
| 6 | | 07'02" (+00'52") | 1007 / 6040 |
| 7 | | 06'25" (+00'15") | 996 / 7036 |
| 8 | | 06'49" (+00'39") | 1009 / 8045 |
| 9 | | 06'23" (+00'13") | 1001 / 9047 |
| 10 | | 06'20" (+00'10") | 1007 / 10054 |
| 11 | | 06'51" (+00'41") | 1007 / 11062 |
| 12 | | 06'43" (+00'33") | 1002 / 12064 |
| 13 | | 06'31" (+00'21") | 1011 / 13076 |
| 14 | | 06'39" (+00'29") | 1006 / 14083 |
| 15 | | 06'21" (+00'11") | 1005 / 15088 |
| 16 | | 07'37" (+01'27") | 1004 / 16093 |
| 17 | | 06'56" (+00'46") | 1005 / 17098 |
| 18 | | 07'01" (+00'51") | 1006 / 18105 |
| 19 | | 06'40" (+00'30") | 1010 / 19115 |
| 20 | | 06'10" | 1003 / 20119 |
| 21 | | 08'15" (+02'05") | 1002 / 21121 |
| 22 | | 07'05" (+00'55") | 1006 / 22128 |
| 23 | | 06'21" (+00'11") | 1007 / 23135 |
| 24 | | 06'48" (+00'38") | 1006 / 24141 |
| 25 | | 06'33" (+00'23") | 1004 / 25146 |
| 26 | | 07'02" (+00'52") | 1000 / 26146 |
| 27 | | 08'01" (+01'51") | 1010 / 27156 |
| 28 | | 07'23" (+01'13") | 1008 / 28164 |
| 29 | | 07'28" (+01'18") | 1004 / 29169 |
| 30 | | 08'36" (+02'26") | 1005 / 30175 |
今天進行了葡萄馬前長距離訓練，
告訴自己一定要跑完，一定要跑完，一定要跑完，
否則葡萄馬絕對會掛在那邊，
前10K仍在等身體熱起來，慢慢跑順，
中間10K~16K開始跑校園，但飄起了細雨，
同事先行回家，我還是得繼續堅持跑完30，
細雨中完成16K~20K，開始轉大雨，休息一下，
20K~27K左右又在細雨中完成，剛好不熱，
這樣更沒有理由不跑完30K了，
最後3K太陽公公又現身了，開啟了焦阿巴模式，
經過瘋狂的撞牆後，跑完了30K，
此次訓練，嘗盡了各種天氣，及瘋狂撞牆的感覺，
但得到了不少經驗值，準備好面對葡萄馬42K，
葡萄馬，我來了~~~
6月累積里程 : 141.87 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'58" | 00:06'58" |
| 2 | 06'20" | 00:13'18" |
| 3 | 06'13" | 00:19'31" |
| 4 | 06'14" | 00:25'45" |
| 5 | 06'16" | 00:32'01" |
| 6 | 07'04" | 00:39'05" |
| 7 | 06'25" | 00:45'30" |
| 8 | 06'50" | 00:52'20" |
| 9 | 06'23" | 00:58'43" |
| 10 | 06'20" | 01:05'03" |
| 11 | 06'53" | 01:11'56" |
| 12 | 06'41" | 01:18'37" |
| 13 | 06'32" | 01:25'09" |
| 14 | 06'42" | 01:31'51" |
| 15 | 06'22" | 01:38'13" |
| 16 | 07'30" | 01:45'43" |
| 17 | 07'02" | 01:52'45" |
| 18 | 07'02" | 01:59'47" |
| 19 | 06'42" | 02:06'29" |
| 20 | 06'12" | 02:12'41" |
| 21 | 07'28" | 02:20'09" |
| 22 | 07'52" | 02:28'01" |
| 23 | 06'19" | 02:34'20" |
| 24 | 06'51" | 02:41'11" |
| 25 | 06'35" | 02:47'46" |
| 26 | 06'57" | 02:54'43" |
| 27 | 08'00" | 03:02'43" |
| 28 | 07'25" | 03:10'08" |
| 29 | 07'32" | 03:17'40" |
| 30 | 08'35" | 03:26'15" |
| 30.6 | 08'44" | 03:31'25" |
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