33.4 km | 05:09:15 | 09:15/km日期: 2011-12-28 14:03 - 總爬升: 414 m - 地點: 20111228 山河戀 - 卡路里: 1805 Cal - 溫度: 21°C - 濕度: 64%
Pace: 07'05" / 08'11" / 10'06" / 10'14" / 10'20" / 10'15" / 17'10" / 07'24" / 07'34" / 06'54" / 07'15" / 07'32" / 07'12" / 07'14" / 09'57" / 08'44" / 08'03" / 10'43" / 09'29" / 08'48" / 09'11" / 09'42" / 08'37" / 13'26" / 08'39" / 09'18" / 09'59" / 09'22" / 09'01" / 09'41" / 08'38" / 09'17" / 09'34" / 11'09" /
陽明山超馬後，休息了三天，為了這週中寮山及下周泰雅馬、昭陽半馬，且把這月的練習量拉到200K，只好抬著雙腳慢慢龜速跑~
上觀音山車輛稀少，起小霧吸著山區的芬多精好舒服，下山車輛就變多腳也抬不快，慢慢龜下五股市區，轉往淡水河左岸到蘆洲三重交界菜寮下坡前折返，天色已漸暗，今天沒法看到黃昏太陽西下，不過對岸淡水及大屯山依然漂亮，最後趁著河濱昏暗的夜燈沿著八里左岸一路比快走還快一點點龜回家結束30多K的練習~
嘎密紀錄（不含休息）
http://connect.garmin.com/activity/136970260
距離:31.55 km
時間:4:51:46
平均步速:9:15 min/km
高度增加:512 m
卡路里: 4,326 C
12月累積里程 : 205.16 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'05" | 00:07'05" |
| 2 | 08'11" | 00:15'16" |
| 3 | 10'06" | 00:25'22" |
| 4 | 10'14" | 00:35'36" |
| 5 | 10'20" | 00:45'56" |
| 6 | 10'15" | 00:56'11" |
| 7 | 17'10" | 01:13'21" |
| 8 | 07'24" | 01:20'45" |
| 9 | 07'34" | 01:28'19" |
| 10 | 06'54" | 01:35'13" |
| 11 | 07'15" | 01:42'28" |
| 12 | 07'32" | 01:50'00" |
| 13 | 07'12" | 01:57'12" |
| 14 | 07'14" | 02:04'26" |
| 15 | 09'57" | 02:14'23" |
| 16 | 08'44" | 02:23'07" |
| 17 | 08'03" | 02:31'10" |
| 18 | 10'43" | 02:41'53" |
| 19 | 09'29" | 02:51'22" |
| 20 | 08'48" | 03:00'10" |
| 21 | 09'11" | 03:09'21" |
| 22 | 09'42" | 03:19'03" |
| 23 | 08'37" | 03:27'40" |
| 24 | 13'26" | 03:41'06" |
| 25 | 08'39" | 03:49'45" |
| 26 | 09'18" | 03:59'03" |
| 27 | 09'59" | 04:09'02" |
| 28 | 09'22" | 04:18'24" |
| 29 | 09'01" | 04:27'25" |
| 30 | 09'41" | 04:37'06" |
| 31 | 08'38" | 04:45'44" |
| 32 | 09'17" | 04:55'01" |
| 33 | 09'34" | 05:04'35" |
| 33.4 | 11'09" | 05:09'15" |
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