3.0 km | 00:18:23 | 06:02/km日期: 2015-06-03 17:21 - 卡路里: 219 Cal - 溫度: 30°C - 濕度: 74%
Pace: 05'58" / 06'32" / 05'41" / 04'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'58" (+00'17") | 1000 / 1000 |
| 2 | | 06'31" (+00'50") | 1000 / 2000 |
| 3 | | 05'41" | 1000 / 3000 |
| 4 | | 04'34" | 42 / 3042 |
外加核心肌群運動2組~
1.撐體30s
休20s
2.側邊撐體轉身-左30s
休20s
3.側邊撐體轉身-右30s
休20s
4.側邊撐體-左30s
休20s
5.側邊撐體-右30s
休20s
6.撐體升降30s
休20s
7.撐體伏地挺身上下30s
休20s
8.伏地轉身手碰腳30s
休20s
9.伏地膝碰胸碰肘30s
休20s
10.撐體30s
休20s
6月累積里程 : 95.58 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 06'32" | 00:12'30" |
| 3 | 05'41" | 00:18'11" |
| 3.0 | 04'43" | 00:18'23" |
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