11.1 km | 00:54:03 | 04:52/km日期: 2016-11-03 18:39 - 地點: 內湖三民國中操場 - 天氣: 陰小雨 - 卡路里: 478 Cal - 溫度: 21°C - 濕度: 64%
Pace: 04'53" / 04'53" / 04'43" / 05'07" / 04'56" / 05'01" / 04'49" / 04'59" / 05'00" / 04'48" / 04'34" / 04'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'50" (+00'22") | 495 / 495 |
| 2 | | 04'52" (+00'24") | 499 / 994 |
| 3 | | 04'57" (+00'29") | 500 / 1494 |
| 4 | | 04'48" (+00'20") | 498 / 1993 |
| 5 | | 04'43" (+00'15") | 505 / 2498 |
| 6 | | 04'44" (+00'16") | 503 / 3001 |
| 7 | | 05'04" (+00'36") | 499 / 3500 |
| 8 | | 05'05" (+00'37") | 497 / 3998 |
| 9 | | 04'59" (+00'31") | 500 / 4499 |
| 10 | | 04'55" (+00'27") | 504 / 5003 |
| 11 | | 04'55" (+00'27") | 493 / 5497 |
| 12 | | 05'03" (+00'35") | 500 / 5997 |
| 13 | | 04'43" (+00'15") | 500 / 6497 |
| 14 | | 04'56" (+00'28") | 506 / 7004 |
| 15 | | 04'55" (+00'27") | 497 / 7501 |
| 16 | | 05'00" (+00'32") | 506 / 8007 |
| 17 | | 05'02" (+00'34") | 499 / 8506 |
| 18 | | 04'57" (+00'29") | 501 / 9007 |
| 19 | | 04'56" (+00'28") | 496 / 9503 |
| 20 | | 04'38" (+00'10") | 506 / 10010 |
| 21 | | 04'28" | 502 / 10512 |
| 22 | | 04'41" (+00'13") | 504 / 11016 |
| 23 | | 04'54" (+00'26") | 57 / 11074 |
因為不少同事週日去跑日月潭馬, 教練體諒他們尚未復原, 所以今天又停課了; 既然停課那就自煮訓練, 隨便跑一下了.
昨天NTC被操一個小時, 今天副作用產生了---屁股跟大腿很酸呀!
11月累積里程 :
245.22 km 
Nike ZOOM PEGASUS 32 累積 :
3250.6 kmVoice Coach 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'53" | 00:04'53" |
| 2 | 04'53" | 00:09'46" |
| 3 | 04'43" | 00:14'29" |
| 4 | 05'07" | 00:19'36" |
| 5 | 04'56" | 00:24'32" |
| 6 | 05'01" | 00:29'33" |
| 7 | 04'49" | 00:34'22" |
| 8 | 04'59" | 00:39'21" |
| 9 | 05'00" | 00:44'21" |
| 10 | 04'48" | 00:49'09" |
| 11 | 04'34" | 00:53'43" |
| 11.1 | 04'29" | 00:54'03" |
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