14.6 km | 01:11:08 | 04:52/km日期: 2012-09-12 20:38 - 地點: 錦和運動公園 - 天氣: 跑完流汗吹風有點涼意 - 卡路里: 920 Cal
Pace: 05'20" / 05'03" / 05'11" / 05'07" / 04'28" / 04'16" / 04'24" / 04'44" / 04'59" / 05'20" / 04'44" / 04'27" / 04'53" / 04'39" / 05'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'29" (+01'15") | 397 / 397 |
| 2 | | 05'13" (+00'59") | 420 / 818 |
| 3 | | 05'05" (+00'51") | 431 / 1249 |
| 4 | | 04'59" (+00'45") | 424 / 1674 |
| 5 | | 05'07" (+00'53") | 412 / 2087 |
| 6 | | 05'11" (+00'57") | 413 / 2500 |
| 7 | | 05'14" (+01'00") | 413 / 2914 |
| 8 | | 05'08" (+00'54") | 424 / 3339 |
| 9 | | 05'03" (+00'49") | 418 / 3757 |
| 10 | | 05'04" (+00'50") | 420 / 4178 |
| 11 | | 04'21" (+00'07") | 420 / 4598 |
| 12 | | 04'21" (+00'07") | 424 / 5023 |
| 13 | | 04'14" | 412 / 5436 |
| 14 | | 04'19" (+00'05") | 416 / 5852 |
| 15 | | 04'16" (+00'02") | 420 / 6273 |
| 16 | | 04'20" (+00'06") | 421 / 6694 |
| 17 | | 04'22" (+00'08") | 419 / 7114 |
| 18 | | 04'37" (+00'23") | 415 / 7529 |
| 19 | | 04'59" (+00'45") | 411 / 7940 |
| 20 | | 05'00" (+00'46") | 419 / 8360 |
| 21 | | 05'23" (+01'09") | 361 / 8722 |
| 22 | | 04'58" (+00'44") | 478 / 9200 |
| 23 | | 05'14" (+01'00") | 413 / 9614 |
| 24 | | 05'15" (+01'01") | 421 / 10035 |
| 25 | | 04'56" (+00'42") | 414 / 10450 |
| 26 | | 04'37" (+00'23") | 418 / 10868 |
| 27 | | 04'17" (+00'03") | 419 / 11288 |
| 28 | | 04'26" (+00'12") | 420 / 11708 |
| 29 | | 04'36" (+00'22") | 415 / 12124 |
| 30 | | 04'47" (+00'33") | 414 / 12538 |
| 31 | | 04'57" (+00'43") | 423 / 12962 |
| 32 | | 05'23" (+01'09") | 410 / 13372 |
| 33 | | 04'24" (+00'10") | 430 / 13803 |
| 34 | | 04'44" (+00'30") | 428 / 14231 |
漸速跑解一下昨天的悶氣，輕鬆跑十圈熱身，然後慢慢加速上去，把心率催到190，PACE壓在430以下撐個3K再放掉緩跑，幾圈後再執行一次，最後二圈全速衝刺100M，緩跑收操後，拉筋30分鐘
9月累積里程 :
243.05 km 
MIZUNO WAVE IDATEN GR 累積 :
313.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'20" | 00:05'20" |
| 2 | 05'03" | 00:10'23" |
| 3 | 05'11" | 00:15'34" |
| 4 | 05'07" | 00:20'41" |
| 5 | 04'28" | 00:25'09" |
| 6 | 04'16" | 00:29'25" |
| 7 | 04'24" | 00:33'49" |
| 8 | 04'44" | 00:38'33" |
| 9 | 04'59" | 00:43'32" |
| 10 | 05'20" | 00:48'52" |
| 11 | 04'44" | 00:53'36" |
| 12 | 04'27" | 00:58'03" |
| 13 | 04'53" | 01:02'56" |
| 14 | 04'39" | 01:07'35" |
| 14.6 | 05'49" | 01:11'08" |
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