23.4 km | 01:59:56 | 05:08/km日期: 2016-01-30 06:22 - 地點: 長治-海豐-麟洛-長治 - 天氣: 涼爽 - 卡路里: 1629 Cal - 溫度: 19°C - 濕度: 88%
Pace: 04'36" / 04'36" / 04'44" / 04'44" / 04'56" / 04'56" / 04'56" / 05'04" / 04'56" / 05'04" / 05'04" / 05'08" / 05'44" / 05'04" / 05'04" / 05'08" / 05'12" / 05'08" / 05'08" / 05'16" / 05'28" / 05'48" / 05'56" / 06'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'43" (+00'13") | 409 / 409 |
| 2 | | 04'47" (+00'17") | 404 / 813 |
| 3 | | 04'30" | 400 / 1213 |
| 4 | | 04'45" (+00'15") | 392 / 1605 |
| 5 | | 04'30" | 399 / 2004 |
| 6 | | 04'53" (+00'23") | 395 / 2399 |
| 7 | | 04'40" (+00'10") | 400 / 2799 |
| 8 | | 04'36" (+00'06") | 402 / 3201 |
| 9 | | 04'45" (+00'15") | 407 / 3608 |
| 10 | | 04'47" (+00'17") | 389 / 3997 |
| 11 | | 05'00" (+00'30") | 400 / 4397 |
| 12 | | 05'00" (+00'30") | 400 / 4797 |
| 13 | | 04'54" (+00'24") | 408 / 5205 |
| 14 | | 04'48" (+00'18") | 402 / 5607 |
| 15 | | 05'01" (+00'31") | 401 / 6008 |
| 16 | | 04'43" (+00'13") | 395 / 6403 |
| 17 | | 05'10" (+00'40") | 399 / 6802 |
| 18 | | 05'10" (+00'40") | 400 / 7202 |
| 19 | | 04'55" (+00'25") | 392 / 7594 |
| 20 | | 05'06" (+00'36") | 405 / 7999 |
| 21 | | 04'53" (+00'23") | 395 / 8394 |
| 22 | | 05'03" (+00'33") | 408 / 8802 |
| 23 | | 04'57" (+00'27") | 400 / 9202 |
| 24 | | 05'03" (+00'33") | 396 / 9598 |
| 25 | | 05'06" (+00'36") | 392 / 9990 |
| 26 | | 05'05" (+00'35") | 406 / 10396 |
| 27 | | 05'00" (+00'30") | 399 / 10795 |
| 28 | | 05'04" (+00'34") | 394 / 11189 |
| 29 | | 05'10" (+00'40") | 403 / 11592 |
| 30 | | 05'11" (+00'41") | 398 / 11990 |
| 31 | | 05'14" (+00'44") | 407 / 12397 |
| 32 | | 06'36" (+02'06") | 398 / 12795 |
| 33 | | 05'08" (+00'38") | 402 / 13197 |
| 34 | | 05'07" (+00'37") | 390 / 13587 |
| 35 | | 05'02" (+00'32") | 400 / 13987 |
| 36 | | 05'05" (+00'35") | 403 / 14390 |
| 37 | | 05'03" (+00'33") | 405 / 14795 |
| 38 | | 05'03" (+00'33") | 396 / 15191 |
| 39 | | 05'06" (+00'36") | 392 / 15583 |
| 40 | | 05'07" (+00'37") | 403 / 15986 |
| 41 | | 05'08" (+00'38") | 402 / 16388 |
| 42 | | 05'24" (+00'54") | 394 / 16782 |
| 43 | | 05'07" (+00'37") | 407 / 17189 |
| 44 | | 05'12" (+00'42") | 397 / 17586 |
| 45 | | 05'04" (+00'34") | 394 / 17979 |
| 46 | | 05'10" (+00'40") | 400 / 18379 |
| 47 | | 05'21" (+00'51") | 398 / 18777 |
| 48 | | 05'08" (+00'38") | 402 / 19179 |
| 49 | | 05'17" (+00'47") | 403 / 19582 |
| 50 | | 05'14" (+00'44") | 404 / 19986 |
| 51 | | 05'24" (+00'54") | 395 / 20381 |
| 52 | | 05'33" (+01'03") | 396 / 20777 |
| 53 | | 05'30" (+01'00") | 411 / 21188 |
| 54 | | 05'50" (+01'20") | 388 / 21577 |
| 55 | | 06'10" (+01'40") | 400 / 21976 |
| 56 | | 05'57" (+01'27") | 406 / 22382 |
| 57 | | 05'52" (+01'22") | 400 / 22782 |
| 58 | | 06'19" (+01'49") | 398 / 23180 |
| 59 | | 06'51" (+02'21") | 102 / 23282 |
昨天移地訓練的疲累仍在
因此選擇好好休息補眠
今天就來個五分均速有氧跑2小時
可惜1.5小時後肚子餓
加上只帶了200ml的水
補給不夠..整體速度開始下滑
還需要努力努力再努力
1月累積里程 :
350.11 km 
Asics Lyteracer RS4 累積 :
1249.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'36" | 00:04'36" |
| 2 | 04'36" | 00:09'12" |
| 3 | 04'44" | 00:13'56" |
| 4 | 04'44" | 00:18'40" |
| 5 | 04'56" | 00:23'36" |
| 6 | 04'56" | 00:28'32" |
| 7 | 04'56" | 00:33'28" |
| 8 | 05'04" | 00:38'32" |
| 9 | 04'56" | 00:43'28" |
| 10 | 05'04" | 00:48'32" |
| 11 | 05'04" | 00:53'36" |
| 12 | 05'08" | 00:58'44" |
| 13 | 05'44" | 01:04'28" |
| 14 | 05'04" | 01:09'32" |
| 15 | 05'04" | 01:14'36" |
| 16 | 05'08" | 01:19'44" |
| 17 | 05'12" | 01:24'56" |
| 18 | 05'08" | 01:30'04" |
| 19 | 05'08" | 01:35'12" |
| 20 | 05'16" | 01:40'28" |
| 21 | 05'28" | 01:45'56" |
| 22 | 05'48" | 01:51'44" |
| 23 | 05'56" | 01:57'40" |
| 23.3 | 08'00" | 01:59'56" |
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