14.5 km | 01:19:28 | 05:28/km日期: 2016-12-19 16:54 - 地點: 公司園區 - 天氣: 晴 - 卡路里: 836 Cal - 平均步頻: 168 - 溫度: 23°C - 濕度: 78%
Pace: 05'50" / 05'46" / 05'37" / 05'32" / 05'31" / 05'23" / 05'24" / 05'19" / 05'19" / 05'26" / 05'21" / 05'20" / 05'28" / 05'24" / 05'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'50" (+00'32") | 1000 / 1000 |
| 2 | | 05'45" (+00'27") | 1000 / 2000 |
| 3 | | 05'37" (+00'19") | 1000 / 3000 |
| 4 | | 05'31" (+00'13") | 1000 / 4000 |
| 5 | | 05'31" (+00'13") | 1000 / 5000 |
| 6 | | 05'23" (+00'05") | 1000 / 6000 |
| 7 | | 05'23" (+00'05") | 1000 / 7000 |
| 8 | | 05'18" | 1000 / 8000 |
| 9 | | 05'19" (+00'01") | 1000 / 9000 |
| 10 | | 05'26" (+00'08") | 1000 / 10000 |
| 11 | | 05'21" (+00'03") | 1000 / 11000 |
| 12 | | 05'19" (+00'01") | 1000 / 12000 |
| 13 | | 05'28" (+00'10") | 1000 / 13000 |
| 14 | | 05'23" (+00'05") | 1000 / 14000 |
| 15 | | 05'31" (+00'13") | 509 / 14509 |
團練成員：自己一個人
課表：ER 20 KM @4:15~4:49
心得：
阿賊排的恢復課表會不會太硬了點阿，跑完馬拉松隔天居然是20K，速度我也上不了，只能用意志力排乳酸....14.5K投降....
12月累積里程 :
400.45 km 
ASICS GT-2000 4 累積 :
519.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'50" | 00:05'50" |
| 2 | 05'46" | 00:11'36" |
| 3 | 05'37" | 00:17'13" |
| 4 | 05'32" | 00:22'45" |
| 5 | 05'31" | 00:28'16" |
| 6 | 05'23" | 00:33'39" |
| 7 | 05'24" | 00:39'03" |
| 8 | 05'19" | 00:44'22" |
| 9 | 05'19" | 00:49'41" |
| 10 | 05'26" | 00:55'07" |
| 11 | 05'21" | 01:00'28" |
| 12 | 05'20" | 01:05'48" |
| 13 | 05'28" | 01:11'16" |
| 14 | 05'24" | 01:16'40" |
| 14.5 | 05'29" | 01:19'28" |
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展開計圈分析
