12.4 km | 00:50:25 | 04:02/km日期: 2019-12-03 19:09 - 卡路里: 852 Cal - 平均步頻: 186
Pace: 03'38" / 04'08" / 03'47" / 04'00" / 03'55" / 04'09" / 04'10" / 04'01" / 04'26" / 03'54" / 04'22" / 03'34" / 05'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'36" (+00'11") | 416 / 416 |
| 2 | | 03'34" (+00'09") | 418 / 834 |
| 3 | | 03'41" (+00'16") | 414 / 1248 |
| 4 | | 03'31" (+00'06") | 419 / 1668 |
| 5 | | 05'16" (+01'51") | 417 / 2086 |
| 6 | | 03'40" (+00'15") | 405 / 2491 |
| 7 | | 03'40" (+00'15") | 414 / 2905 |
| 8 | | 03'32" (+00'07") | 418 / 3324 |
| 9 | | 03'34" (+00'09") | 414 / 3738 |
| 10 | | 05'20" (+01'55") | 426 / 4165 |
| 11 | | 03'37" (+00'12") | 411 / 4576 |
| 12 | | 03'36" (+00'11") | 413 / 4989 |
| 13 | | 03'35" (+00'10") | 417 / 5406 |
| 14 | | 03'36" (+00'11") | 410 / 5816 |
| 15 | | 05'59" (+02'34") | 415 / 6232 |
| 16 | | 03'40" (+00'15") | 409 / 6641 |
| 17 | | 03'38" (+00'13") | 415 / 7057 |
| 18 | | 03'46" (+00'21") | 403 / 7461 |
| 19 | | 03'39" (+00'14") | 407 / 7868 |
| 20 | | 06'14" (+02'49") | 417 / 8286 |
| 21 | | 03'43" (+00'18") | 406 / 8693 |
| 22 | | 03'46" (+00'21") | 406 / 9099 |
| 23 | | 03'43" (+00'18") | 406 / 9506 |
| 24 | | 03'36" (+00'11") | 410 / 9917 |
| 25 | | 05'52" (+02'27") | 423 / 10340 |
| 26 | | 03'38" (+00'13") | 412 / 10753 |
| 27 | | 03'36" (+00'11") | 421 / 11175 |
| 28 | | 03'35" (+00'10") | 417 / 11592 |
| 29 | | 03'25" | 425 / 12018 |
| 30 | | 05'27" (+02'02") | 428 / 12447 |
這個work out
相當於3：00 的亞索800跑12趟
而且間休還更短
照理來說 sub3應該是囊中之物
12月累積里程 : 364.15 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'38" | 00:03'38" |
| 2 | 04'08" | 00:07'46" |
| 3 | 03'47" | 00:11'33" |
| 4 | 04'00" | 00:15'33" |
| 5 | 03'55" | 00:19'28" |
| 6 | 04'09" | 00:23'37" |
| 7 | 04'10" | 00:27'47" |
| 8 | 04'01" | 00:31'48" |
| 9 | 04'26" | 00:36'14" |
| 10 | 03'54" | 00:40'08" |
| 11 | 04'22" | 00:44'30" |
| 12 | 03'34" | 00:48'04" |
| 12.4 | 05'15" | 00:50'25" |
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