18.6 km | 01:40:57 | 05:25/km日期: 2014-12-10 20:28 - 卡路里: 1138 Cal - 溫度: 21°C - 濕度: 72%
Pace: 05'13" / 06'10" / 05'02" / 05'01" / 05'01" / 05'09" / 05'16" / 05'32" / 05'35" / 05'30" / 05'37" / 05'42" / 05'46" / 05'42" / 05'36" / 05'32" / 05'28" / 05'44" / 05'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'13" (+00'14") | 1000 / 1000 |
| 2 | | 04'59" | 1000 / 2000 |
| 3 | | 05'01" (+00'02") | 1000 / 3000 |
| 4 | | 05'01" (+00'02") | 1000 / 4000 |
| 5 | | 05'00" (+00'01") | 1000 / 5000 |
| 6 | | 05'09" (+00'10") | 1000 / 6000 |
| 7 | | 05'16" (+00'17") | 1000 / 7000 |
| 8 | | 05'31" (+00'32") | 1000 / 8000 |
| 9 | | 05'34" (+00'35") | 1000 / 9000 |
| 10 | | 05'29" (+00'30") | 1000 / 10000 |
| 11 | | 05'37" (+00'38") | 1000 / 11000 |
| 12 | | 05'42" (+00'43") | 1000 / 12000 |
| 13 | | 05'46" (+00'47") | 1000 / 13000 |
| 14 | | 05'41" (+00'42") | 1000 / 14000 |
| 15 | | 05'36" (+00'37") | 1000 / 15000 |
| 16 | | 05'32" (+00'33") | 1000 / 16000 |
| 17 | | 05'27" (+00'28") | 1000 / 17000 |
| 18 | | 05'44" (+00'45") | 1000 / 18000 |
| 19 | | 05'51" (+00'52") | 594 / 18594 |
| 20 | | 01:51'06" (+46'07") | 0 / 18594 |
| 21 | | 14'24" (+09'25") | 1 / 18595 |
前天做了重訓，咖撐到現在還在痠．剛起跑竟然可以感覺喀稱那兩片肉在甩動＞＿＜跑感十分的差．於是課表改成輕鬆跑慢慢撐完量．
12月累積里程 : 262.69 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'13" | 00:05'13" |
| 2 | 06'10" | 00:11'23" |
| 3 | 05'02" | 00:16'25" |
| 4 | 05'01" | 00:21'26" |
| 5 | 05'01" | 00:26'27" |
| 6 | 05'09" | 00:31'36" |
| 7 | 05'16" | 00:36'52" |
| 8 | 05'32" | 00:42'24" |
| 9 | 05'35" | 00:47'59" |
| 10 | 05'30" | 00:53'29" |
| 11 | 05'37" | 00:59'06" |
| 12 | 05'42" | 01:04'48" |
| 13 | 05'46" | 01:10'34" |
| 14 | 05'42" | 01:16'16" |
| 15 | 05'36" | 01:21'52" |
| 16 | 05'32" | 01:27'24" |
| 17 | 05'28" | 01:32'52" |
| 18 | 05'44" | 01:38'36" |
| 18.6 | 05'54" | 01:42'07" |
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