16.1 km | 01:17:40 | 04:49/km日期: 2013-12-12 16:49 - 地點: 市區道路 - 天氣: 涼 - 卡路里: 1115 Cal - 溫度: 24°C - 濕度: 57%
Pace: 05'08" / 04'47" / 04'49" / 04'50" / 04'39" / 04'53" / 05'01" / 04'43" / 04'43" / 04'21" / 04'45" / 04'48" / 05'00" / 05'02" / 05'02" / 04'44" / 04'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'07" (+00'47") | 1000 / 1000 |
| 2 | | 04'45" (+00'25") | 1004 / 2004 |
| 3 | | 04'49" (+00'29") | 1010 / 3014 |
| 4 | | 04'49" (+00'29") | 1004 / 4019 |
| 5 | | 04'40" (+00'20") | 995 / 5014 |
| 6 | | 04'50" (+00'30") | 1008 / 6023 |
| 7 | | 05'00" (+00'40") | 1001 / 7024 |
| 8 | | 04'46" (+00'26") | 1003 / 8028 |
| 9 | | 04'41" (+00'21") | 1014 / 9043 |
| 10 | | 04'20" | 1000 / 10044 |
| 11 | | 04'45" (+00'25") | 1007 / 11051 |
| 12 | | 04'48" (+00'28") | 999 / 12050 |
| 13 | | 04'58" (+00'38") | 1013 / 13064 |
| 14 | | 05'03" (+00'43") | 1010 / 14074 |
| 15 | | 04'59" (+00'39") | 1007 / 15082 |
| 16 | | 04'44" (+00'24") | 999 / 16081 |
下午開會提早結束18時簽退勤，騎機車返家快換起跑衣，從家開始起跑目標公司，沿巷道河邊繞遠路至西濱公路在沿河堤至海安路三段、和緯路文賢路口9.67k46分17秒，18時簽退後再繞遠路，海安路三段、河堤上、鹽水橋海佃路，因車多紅綠燈多只能慢慢前進返回住家16公里完成今日訓練。
12月累積里程 : 172.77 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'08" | 00:05'08" |
| 2 | 04'47" | 00:09'55" |
| 3 | 04'49" | 00:14'44" |
| 4 | 04'50" | 00:19'34" |
| 5 | 04'39" | 00:24'13" |
| 6 | 04'53" | 00:29'06" |
| 7 | 05'01" | 00:34'07" |
| 8 | 04'43" | 00:38'50" |
| 9 | 04'43" | 00:43'33" |
| 10 | 04'21" | 00:47'54" |
| 11 | 04'45" | 00:52'39" |
| 12 | 04'48" | 00:57'27" |
| 13 | 05'00" | 01:02'27" |
| 14 | 05'02" | 01:07'29" |
| 15 | 05'02" | 01:12'31" |
| 16 | 04'44" | 01:17'15" |
| 16.1 | 04'34" | 01:17'40" |
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