17.7 km | 02:04:33 | 07:03/km日期: 2014-11-22 06:16 - 地點: 西螺大橋 - 天氣: 非常舒適 - 卡路里: 795 Cal
Pace: 07'18" / 07'00" / 06'52" / 06'48" / 06'58" / 06'37" / 06'52" / 06'51" / 06'50" / 06'38" / 06'49" / 06'52" / 07'01" / 06'44" / 07'10" / 08'05" / 07'21" / 08'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'16" (+00'38") | 1002 / 1002 |
| 2 | | 06'59" (+00'21") | 994 / 1997 |
| 3 | | 06'52" (+00'14") | 1007 / 3004 |
| 4 | | 06'47" (+00'09") | 1000 / 4004 |
| 5 | | 06'57" (+00'19") | 1005 / 5009 |
| 6 | | 06'38" | 998 / 6008 |
| 7 | | 06'50" (+00'12") | 1001 / 7009 |
| 8 | | 06'52" (+00'14") | 1003 / 8013 |
| 9 | | 06'49" (+00'11") | 1001 / 9014 |
| 10 | | 06'38" | 1001 / 10016 |
| 11 | | 06'49" (+00'11") | 1001 / 11018 |
| 12 | | 06'51" (+00'13") | 1003 / 12021 |
| 13 | | 06'59" (+00'21") | 999 / 13021 |
| 14 | | 06'46" (+00'08") | 1004 / 14025 |
| 15 | | 07'09" (+00'31") | 999 / 15025 |
| 16 | | 08'12" (+01'34") | 1005 / 16030 |
| 17 | | 07'12" (+00'34") | 998 / 17028 |
| 18 | | 08'33" (+01'55") | 635 / 17663 |
[西螺橋下11月團練]
西螺團不是只有專注跑步, 我們有鐵的紀律, 對於"重量訓練"及"核心肌群", 都有嚴格要求. 訓練要點如下:
1. 重訓要點: 一定要有豐盛補給, 體重沒增加不准解散.
2. 核心要點: 一定要盡情喇賽, 直到臉部肌群開始感覺酸麻為止, 才得解散.
今天團員們各各精實努力, 不達目標誓不放棄的精神, 真是令人感動!
XDDD
11月累積里程 :
115.75 km 
saucony VIRRATA 2 累積 :
1085.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'18" | 00:07'18" |
| 2 | 07'00" | 00:14'18" |
| 3 | 06'52" | 00:21'10" |
| 4 | 06'48" | 00:27'58" |
| 5 | 06'58" | 00:34'56" |
| 6 | 06'37" | 00:41'33" |
| 7 | 06'52" | 00:48'25" |
| 8 | 06'51" | 00:55'16" |
| 9 | 06'50" | 01:02'06" |
| 10 | 06'38" | 01:08'44" |
| 11 | 06'49" | 01:15'33" |
| 12 | 06'52" | 01:22'25" |
| 13 | 07'01" | 01:29'26" |
| 14 | 06'44" | 01:36'10" |
| 15 | 07'10" | 01:43'20" |
| 16 | 08'05" | 01:51'25" |
| 17 | 07'21" | 01:58'46" |
| 17.7 | 08'41" | 02:04'33" |
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