16.4 km | 01:39:53 | 06:05/km日期: 2012-10-04 17:57 - 地點: 臺中居仁國中外操場邊道 - 天氣: 晴天下班晚風涼爽 - 卡路里: 944 Cal
Pace: 05'22" / 06'18" / 06'35" / 06'23" / 06'00" / 05'38" / 05'34" / 05'47" / 05'31" / 06'01" / 06'39" / 06'02" / 06'08" / 06'19" / 06'25" / 06'37" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'47" | 511 / 511 |
| 2 | | 05'54" (+01'07") | 493 / 1004 |
| 3 | | 06'07" (+01'20") | 503 / 1508 |
| 4 | | 06'29" (+01'42") | 500 / 2009 |
| 5 | | 06'45" (+01'58") | 507 / 2516 |
| 6 | | 06'24" (+01'37") | 496 / 3013 |
| 7 | | 06'42" (+01'55") | 509 / 3523 |
| 8 | | 06'00" (+01'13") | 501 / 4024 |
| 9 | | 05'37" (+00'50") | 503 / 4527 |
| 10 | | 06'29" (+01'42") | 506 / 5033 |
| 11 | | 05'37" (+00'50") | 495 / 5529 |
| 12 | | 05'31" (+00'44") | 506 / 6035 |
| 13 | | 05'45" (+00'58") | 501 / 6536 |
| 14 | | 05'26" (+00'39") | 505 / 7042 |
| 15 | | 06'04" (+01'17") | 502 / 7544 |
| 16 | | 05'13" (+00'26") | 507 / 8052 |
| 17 | | 05'26" (+00'39") | 505 / 8558 |
| 18 | | 05'44" (+00'57") | 507 / 9065 |
| 19 | | 05'46" (+00'59") | 493 / 9559 |
| 20 | | 06'22" (+01'35") | 504 / 10064 |
| 21 | | 06'29" (+01'42") | 505 / 10569 |
| 22 | | 06'53" (+02'06") | 497 / 11067 |
| 23 | | 06'05" (+01'18") | 509 / 11577 |
| 24 | | 05'53" (+01'06") | 501 / 12078 |
| 25 | | 05'41" (+00'54") | 500 / 12579 |
| 26 | | 06'38" (+01'51") | 504 / 13083 |
| 27 | | 06'03" (+01'16") | 500 / 13584 |
| 28 | | 06'45" (+01'58") | 510 / 14095 |
| 29 | | 06'20" (+01'33") | 501 / 14596 |
| 30 | | 06'21" (+01'34") | 503 / 15100 |
| 31 | | 06'29" (+01'42") | 503 / 15603 |
| 32 | | 06'42" (+01'55") | 506 / 16110 |
接續左膝隱隱作痛後~我實在不想增加它的累~但是今晚二十點還要加班所以下班後的空檔就到公司附近動動~只是動動~我多做了單槓、伏地挺身、還有一些拉筋的運動~然後不免俗的還是跑跑~雖然場地很小比不過台中體大~但是重點就是擺放在輕鬆兩字~跑的時候~我儘量讓左膝停留久點的時間以最輕鬆的方式落地~輕鬆跑!復建跑-.-
10月累積里程 : 167.44 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'22" | 00:05'22" |
| 2 | 06'18" | 00:11'40" |
| 3 | 06'35" | 00:18'15" |
| 4 | 06'23" | 00:24'38" |
| 5 | 06'00" | 00:30'38" |
| 6 | 05'38" | 00:36'16" |
| 7 | 05'34" | 00:41'50" |
| 8 | 05'47" | 00:47'37" |
| 9 | 05'31" | 00:53'08" |
| 10 | 06'01" | 00:59'09" |
| 11 | 06'39" | 01:05'48" |
| 12 | 06'02" | 01:11'50" |
| 13 | 06'08" | 01:17'58" |
| 14 | 06'19" | 01:24'17" |
| 15 | 06'25" | 01:30'42" |
| 16 | 06'37" | 01:37'19" |
| 16.4 | 06'39" | 01:39'53" |
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