17.1 km | 02:01:05 | 07:04/km日期: 2012-11-10 15:17 - 地點: 河濱 - 天氣: 有點熱 - 卡路里: 1156 Cal - 溫度: 29°C - 濕度: 55%
Pace: 06'43" / 06'52" / 06'55" / 07'02" / 07'02" / 07'46" / 07'02" / 07'04" / 07'11" / 07'00" / 07'14" / 06'59" / 07'10" / 07'08" / 07'09" / 07'07" / 06'50" / 06'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'42" | 1009 / 1009 |
| 2 | | 06'51" (+00'09") | 992 / 2002 |
| 3 | | 06'54" (+00'12") | 1011 / 3014 |
| 4 | | 07'02" (+00'20") | 994 / 4009 |
| 5 | | 07'03" (+00'21") | 1011 / 5020 |
| 6 | | 07'45" (+01'03") | 1008 / 6029 |
| 7 | | 07'02" (+00'20") | 999 / 7028 |
| 8 | | 07'02" (+00'20") | 1002 / 8030 |
| 9 | | 07'11" (+00'29") | 1004 / 9035 |
| 10 | | 07'16" (+00'34") | 1005 / 10040 |
| 11 | | 06'56" (+00'14") | 1010 / 11051 |
| 12 | | 07'02" (+00'20") | 1000 / 12051 |
| 13 | | 07'07" (+00'25") | 1007 / 13058 |
| 14 | | 07'07" (+00'25") | 1002 / 14061 |
| 15 | | 07'08" (+00'26") | 998 / 15059 |
| 16 | | 07'07" (+00'25") | 1002 / 16062 |
| 17 | | 06'46" (+00'04") | 1013 / 17075 |
17K的練習(pace7的配速)，跑完感覺狀況不錯
沒啥酸痛感,6K時有停下來喝水+補給(energy in果凍)
14k時喝水
11月累積里程 :
66.95 km 
Saucony ProGrid Ride 3 累積 :
285.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'43" | 00:06'43" |
| 2 | 06'52" | 00:13'35" |
| 3 | 06'55" | 00:20'30" |
| 4 | 07'02" | 00:27'32" |
| 5 | 07'02" | 00:34'34" |
| 6 | 07'46" | 00:42'20" |
| 7 | 07'02" | 00:49'22" |
| 8 | 07'04" | 00:56'26" |
| 9 | 07'11" | 01:03'37" |
| 10 | 07'00" | 01:10'37" |
| 11 | 07'14" | 01:17'51" |
| 12 | 06'59" | 01:24'50" |
| 13 | 07'10" | 01:32'00" |
| 14 | 07'08" | 01:39'08" |
| 15 | 07'09" | 01:46'17" |
| 16 | 07'07" | 01:53'24" |
| 17 | 06'50" | 02:00'14" |
| 17.1 | 06'36" | 02:01'05" |
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