22.0 km | 02:25:13 | 06:35/km日期: 2013-11-17 05:07 - 總爬升: 316 m - 地點: 左岸‧潮音洞 - 卡路里: 1776 Cal - 溫度: 18°C - 濕度: 86%
Pace: 06'33" / 05'51" / 05'29" / 05'41" / 05'57" / 05'35" / 05'36" / 04'52" / 06'08" / 06'26" / 06'13" / 08'43" / 08'19" / 10'39" / 06'22" / 08'09" / 06'23" / 05'23" / 05'27" / 08'02" / 05'56" / 06'05" / 175'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'31" (+01'41") | 1002 / 1002 |
| 2 | | 05'50" (+01'00") | 1011 / 2013 |
| 3 | | 05'28" (+00'38") | 1005 / 3019 |
| 4 | | 05'43" (+00'53") | 1010 / 4029 |
| 5 | | 05'55" (+01'05") | 1006 / 5036 |
| 6 | | 05'37" (+00'47") | 1013 / 6050 |
| 7 | | 05'32" (+00'42") | 1003 / 7054 |
| 8 | | 04'50" | 1012 / 8066 |
| 9 | | 06'11" (+01'21") | 1018 / 9085 |
| 10 | | 06'25" (+01'35") | 1005 / 10091 |
| 11 | | 06'17" (+01'27") | 1017 / 11108 |
| 12 | | 08'59" (+04'09") | 1003 / 12111 |
| 13 | | 08'08" (+03'18") | 1006 / 13117 |
| 14 | | 10'22" (+05'32") | 1014 / 14132 |
| 15 | | 06'16" (+01'26") | 1006 / 15139 |
| 16 | | 08'24" (+03'34") | 1010 / 16150 |
| 17 | | 06'10" (+01'20") | 998 / 17149 |
| 18 | | 05'19" (+00'29") | 1016 / 18165 |
| 19 | | 07'06" (+02'16") | 1005 / 19171 |
| 20 | | 06'30" (+01'40") | 1010 / 20181 |
| 21 | | 05'52" (+01'02") | 1000 / 21182 |
| 22 | | 06'11" (+01'21") | 1018 / 22200 |
108 特訓 #4 (22K-2)
今天跑比賽路線，平路速度還OK，潮音洞前的上坡實在太陡，後繼無力當了步兵 Orz 跑完腳還好，看來應該恢復八成有了。本週里程數達標，下週繼續奮鬥~
11月累積里程 : 316.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'33" | 00:06'33" |
| 2 | 05'51" | 00:12'24" |
| 3 | 05'29" | 00:17'53" |
| 4 | 05'41" | 00:23'34" |
| 5 | 05'57" | 00:29'31" |
| 6 | 05'35" | 00:35'06" |
| 7 | 05'36" | 00:40'42" |
| 8 | 04'52" | 00:45'34" |
| 9 | 06'08" | 00:51'42" |
| 10 | 06'26" | 00:58'08" |
| 11 | 06'13" | 01:04'21" |
| 12 | 08'43" | 01:13'04" |
| 13 | 08'19" | 01:21'23" |
| 14 | 10'39" | 01:32'02" |
| 15 | 06'22" | 01:38'24" |
| 16 | 08'09" | 01:46'33" |
| 17 | 06'23" | 01:52'56" |
| 18 | 05'23" | 01:58'19" |
| 19 | 05'27" | 02:03'46" |
| 20 | 08'02" | 02:11'48" |
| 21 | 05'56" | 02:17'44" |
| 22 | 06'05" | 02:23'49" |
| 22.0 | 175'00" | 02:25'13" |
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