21.7 km | 02:00:00 | 05:32/km日期: 2012-09-06 19:28 - 地點: 陽光公園碧潭 - 天氣: 秋初涼夜宜動宜靜 - 卡路里: 1190 Cal
Pace: 06'36" / 06'08" / 05'23" / 05'24" / 05'21" / 05'23" / 05'31" / 05'24" / 05'29" / 05'20" / 05'28" / 06'09" / 05'14" / 05'20" / 05'22" / 05'15" / 05'18" / 05'21" / 05'30" / 05'59" / 05'04" / 05'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'37" (+01'50") | 1017 / 1017 |
| 2 | | 06'04" (+01'17") | 1013 / 2031 |
| 3 | | 05'22" (+00'35") | 1001 / 3032 |
| 4 | | 05'23" (+00'36") | 1001 / 4033 |
| 5 | | 05'21" (+00'34") | 1013 / 5047 |
| 6 | | 05'23" (+00'36") | 1015 / 6062 |
| 7 | | 05'32" (+00'45") | 1002 / 7064 |
| 8 | | 05'23" (+00'36") | 1005 / 8069 |
| 9 | | 05'32" (+00'45") | 1009 / 9079 |
| 10 | | 05'16" (+00'29") | 1005 / 10085 |
| 11 | | 05'28" (+00'41") | 1003 / 11088 |
| 12 | | 06'06" (+01'19") | 1009 / 12098 |
| 13 | | 05'13" (+00'26") | 1003 / 13101 |
| 14 | | 05'21" (+00'34") | 1001 / 14103 |
| 15 | | 05'24" (+00'37") | 1016 / 15119 |
| 16 | | 05'10" (+00'23") | 1004 / 16124 |
| 17 | | 05'18" (+00'31") | 1006 / 17130 |
| 18 | | 05'24" (+00'37") | 1008 / 18139 |
| 19 | | 05'34" (+00'47") | 1004 / 19144 |
| 20 | | 04'47" | 1201 / 20346 |
| 21 | | 06'37" (+01'50") | 822 / 21168 |
昨天偷懶的里程，今天補回來。也因為昨天跑休一天，今天比較有腿力去跑。
熱身後都配著185bpm的速度，5步到6步一個呼吸循環，感覺良好。說實在的天氣不較七八月那麼熱，跑起來就舒暢多了，今天是難得練跑21K而速度平均的一次。
9月累積里程 : 289.58 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'36" | 00:06'36" |
| 2 | 06'08" | 00:12'44" |
| 3 | 05'23" | 00:18'07" |
| 4 | 05'24" | 00:23'31" |
| 5 | 05'21" | 00:28'52" |
| 6 | 05'23" | 00:34'15" |
| 7 | 05'31" | 00:39'46" |
| 8 | 05'24" | 00:45'10" |
| 9 | 05'29" | 00:50'39" |
| 10 | 05'20" | 00:55'59" |
| 11 | 05'28" | 01:01'27" |
| 12 | 06'09" | 01:07'36" |
| 13 | 05'14" | 01:12'50" |
| 14 | 05'20" | 01:18'10" |
| 15 | 05'22" | 01:23'32" |
| 16 | 05'15" | 01:28'47" |
| 17 | 05'18" | 01:34'05" |
| 18 | 05'21" | 01:39'26" |
| 19 | 05'30" | 01:44'56" |
| 20 | 05'59" | 01:50'55" |
| 21 | 05'04" | 01:55'59" |
| 21.7 | 05'53" | 02:00'00" |
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