20.0 km | 01:46:20 | 05:18/km日期: 2014-09-19 18:36 - 地點: 甜甜圈 - 天氣: 悶熱 - 卡路里: 1726 Cal - 溫度: 31°C - 濕度: 71%
Pace: 05'32" / 05'03" / 04'46" / 04'43" / 04'40" / 04'53" / 04'52" / 04'56" / 04'52" / 04'38" / 05'43" / 05'54" / 05'40" / 05'31" / 05'28" / 05'02" / 04'49" / 05'57" / 06'10" / 06'01" / 233'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'50" (+01'16") | 436 / 436 |
| 2 | | 05'20" (+00'46") | 465 / 901 |
| 3 | | 05'08" (+00'34") | 469 / 1371 |
| 4 | | 04'59" (+00'25") | 463 / 1835 |
| 5 | | 04'50" (+00'16") | 471 / 2306 |
| 6 | | 04'46" (+00'12") | 461 / 2768 |
| 7 | | 04'35" (+00'01") | 472 / 3240 |
| 8 | | 04'47" (+00'13") | 462 / 3702 |
| 9 | | 04'44" (+00'10") | 481 / 4184 |
| 10 | | 04'39" (+00'05") | 471 / 4656 |
| 11 | | 04'41" (+00'07") | 465 / 5121 |
| 12 | | 04'54" (+00'20") | 481 / 5603 |
| 13 | | 04'50" (+00'16") | 475 / 6078 |
| 14 | | 04'53" (+00'19") | 466 / 6544 |
| 15 | | 04'51" (+00'17") | 473 / 7018 |
| 16 | | 04'53" (+00'19") | 470 / 7489 |
| 17 | | 04'57" (+00'23") | 470 / 7959 |
| 18 | | 04'56" (+00'22") | 468 / 8427 |
| 19 | | 04'51" (+00'17") | 467 / 8895 |
| 20 | | 04'42" (+00'08") | 459 / 9354 |
| 21 | | 04'36" (+00'02") | 466 / 9821 |
| 22 | | 04'34" | 466 / 10287 |
| 23 | | 06'09" (+01'35") | 465 / 10752 |
| 24 | | 06'02" (+01'28") | 460 / 11213 |
| 25 | | 05'54" (+01'20") | 457 / 11671 |
| 26 | | 05'50" (+01'16") | 461 / 12132 |
| 27 | | 05'39" (+01'05") | 462 / 12595 |
| 28 | | 05'39" (+01'05") | 465 / 13060 |
| 29 | | 05'29" (+00'55") | 466 / 13527 |
| 30 | | 05'32" (+00'58") | 469 / 13996 |
| 31 | | 05'35" (+01'01") | 464 / 14461 |
| 32 | | 05'20" (+00'46") | 467 / 14928 |
| 33 | | 05'09" (+00'35") | 458 / 15387 |
| 34 | | 04'58" (+00'24") | 468 / 15856 |
| 35 | | 04'51" (+00'17") | 473 / 16329 |
| 36 | | 04'53" (+00'19") | 460 / 16789 |
| 37 | | 04'36" (+00'02") | 476 / 17266 |
| 38 | | 06'38" (+02'04") | 449 / 17715 |
| 39 | | 06'10" (+01'36") | 448 / 18163 |
| 40 | | 06'04" (+01'30") | 458 / 18622 |
| 41 | | 06'07" (+01'33") | 451 / 19073 |
| 42 | | 06'01" (+01'27") | 464 / 19538 |
| 43 | | 06'04" (+01'30") | 458 / 19997 |
| 44 | | 06'46" (+02'12") | 150 / 20147 |
基本訓練-前10K自己慢慢跑,後10K和惡馬輕鬆跑,其中最後3K赤足
9月累積里程 : 318.20 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 05'03" | 00:10'35" |
| 3 | 04'46" | 00:15'21" |
| 4 | 04'43" | 00:20'04" |
| 5 | 04'40" | 00:24'44" |
| 6 | 04'53" | 00:29'37" |
| 7 | 04'52" | 00:34'29" |
| 8 | 04'56" | 00:39'25" |
| 9 | 04'52" | 00:44'17" |
| 10 | 04'38" | 00:48'55" |
| 11 | 05'43" | 00:54'38" |
| 12 | 05'54" | 01:00'32" |
| 13 | 05'40" | 01:06'12" |
| 14 | 05'31" | 01:11'43" |
| 15 | 05'28" | 01:17'11" |
| 16 | 05'02" | 01:22'13" |
| 17 | 04'49" | 01:27'02" |
| 18 | 05'57" | 01:32'59" |
| 19 | 06'10" | 01:39'09" |
| 20 | 06'01" | 01:45'10" |
| 20.0 | 233'20" | 01:46'20" |
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