7.2 km | 01:00:48 | 08:26/km日期: 2015-11-19 20:12 - 卡路里: 294 Cal - 溫度: 23°C - 濕度: 78%
Pace: 08'41" / 08'53" / 08'16" / 05'56" / 08'37" / 07'23" / 07'10" / 29'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'34" | 288 / 288 |
| 2 | | 05'07" (+00'33") | 390 / 678 |
| 3 | | 21'29" (+16'55") | 233 / 912 |
| 4 | | 04'52" (+00'18") | 796 / 1708 |
| 5 | | 24'09" (+19'35") | 205 / 1913 |
| 6 | | 04'59" (+00'25") | 397 / 2311 |
| 7 | | 05'04" (+00'30") | 393 / 2705 |
| 8 | | 16'34" (+12'00") | 300 / 3005 |
| 9 | | 04'51" (+00'17") | 397 / 3402 |
| 10 | | 05'05" (+00'31") | 393 / 3795 |
| 11 | | 19'04" (+14'30") | 260 / 4056 |
| 12 | | 05'02" (+00'28") | 389 / 4445 |
| 13 | | 05'09" (+00'35") | 387 / 4832 |
| 14 | | 12'41" (+08'07") | 393 / 5226 |
| 15 | | 04'50" (+00'16") | 401 / 5627 |
| 16 | | 04'58" (+00'24") | 389 / 6016 |
| 17 | | 07'25" (+02'51") | 210 / 6227 |
| 18 | | 11'41" (+07'07") | 973 / 7201 |
進化團課表分段配速訓練，因為週末有比賽，教練讓我降組少跑一圈完成課表
11月累積里程 : 182.36 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 08'41" | 00:08'41" |
| 2 | 08'53" | 00:17'34" |
| 3 | 08'16" | 00:25'50" |
| 4 | 05'56" | 00:31'46" |
| 5 | 08'37" | 00:40'23" |
| 6 | 07'23" | 00:47'46" |
| 7 | 07'10" | 00:54'56" |
| 7.2 | 29'09" | 01:00'48" |
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