10.1 km | 00:54:40 | 05:24/km日期: 2012-12-09 16:44 - 地點: 六龜 - 天氣: 小雨 - 卡路里: 546 Cal - 溫度: 21°C - 濕度: 83%
Pace: 05'46" / 05'34" / 05'18" / 05'10" / 05'11" / 05'13" / 05'22" / 05'15" / 05'05" / 05'57" / 07'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'04" (+01'06") | 362 / 362 |
| 2 | | 05'39" (+00'41") | 379 / 741 |
| 3 | | 05'29" (+00'31") | 382 / 1123 |
| 4 | | 05'28" (+00'30") | 386 / 1509 |
| 5 | | 05'27" (+00'29") | 385 / 1895 |
| 6 | | 05'44" (+00'46") | 383 / 2278 |
| 7 | | 05'11" (+00'13") | 384 / 2663 |
| 8 | | 05'15" (+00'17") | 390 / 3053 |
| 9 | | 05'09" (+00'11") | 381 / 3434 |
| 10 | | 05'11" (+00'13") | 384 / 3819 |
| 11 | | 05'08" (+00'10") | 382 / 4201 |
| 12 | | 05'05" (+00'07") | 392 / 4594 |
| 13 | | 05'14" (+00'16") | 381 / 4976 |
| 14 | | 05'15" (+00'17") | 383 / 5360 |
| 15 | | 05'16" (+00'18") | 382 / 5742 |
| 16 | | 05'17" (+00'19") | 387 / 6130 |
| 17 | | 05'22" (+00'24") | 381 / 6511 |
| 18 | | 05'17" (+00'19") | 387 / 6899 |
| 19 | | 05'18" (+00'20") | 383 / 7282 |
| 20 | | 05'12" (+00'14") | 390 / 7673 |
| 21 | | 05'10" (+00'12") | 383 / 8056 |
| 22 | | 05'11" (+00'13") | 382 / 8438 |
| 23 | | 05'03" (+00'05") | 388 / 8827 |
| 24 | | 04'58" | 384 / 9212 |
| 25 | | 06'12" (+01'14") | 383 / 9595 |
| 26 | | 06'05" (+01'07") | 380 / 9976 |
tempo run~1k暖身，10k收操，馬克15分鐘。前抬腿要加強。
12月累積里程 : 154.87 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 05'34" | 00:11'20" |
| 3 | 05'18" | 00:16'38" |
| 4 | 05'10" | 00:21'48" |
| 5 | 05'11" | 00:26'59" |
| 6 | 05'13" | 00:32'12" |
| 7 | 05'22" | 00:37'34" |
| 8 | 05'15" | 00:42'49" |
| 9 | 05'05" | 00:47'54" |
| 10 | 05'57" | 00:53'51" |
| 10.1 | 07'45" | 00:54'40" |
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