10.1 km | 00:55:05 | 05:28/km日期: 2014-11-04 20:48 - 天氣: 微冷 - 卡路里: 498 Cal - 溫度: 19°C - 濕度: 76%
Pace: 06'12" / 06'00" / 05'36" / 05'00" / 04'36" / 04'36" / 04'52" / 05'28" / 06'04" / 06'20" / 06'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'19" (+01'48") | 1004 / 1004 |
| 2 | | 06'02" (+01'31") | 1004 / 2009 |
| 3 | | 05'32" (+01'01") | 995 / 3005 |
| 4 | | 05'03" (+00'32") | 1002 / 4006 |
| 5 | | 04'35" (+00'04") | 1002 / 5008 |
| 6 | | 04'31" | 990 / 5999 |
| 7 | | 04'59" (+00'28") | 1000 / 7000 |
| 8 | | 05'25" (+00'54") | 997 / 7997 |
| 9 | | 06'07" (+01'36") | 1008 / 9004 |
| 10 | | 06'19" (+01'48") | 992 / 9997 |
| 11 | | 12'30" (+07'59") | 12 / 10009 |
一至三檔切換檔位練習, 一個漸速配速跑的概念:
今天本來打算配E Pace, 跑了1km 後覺得太無趣, 就給自已來個配速遊戲玩玩, 抓配速感.
11月累積里程 :
227.20 km 
ASICS GEL-NIMBUS 15 累積 :
2269.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'12" | 00:06'12" |
| 2 | 06'00" | 00:12'12" |
| 3 | 05'36" | 00:17'48" |
| 4 | 05'00" | 00:22'48" |
| 5 | 04'36" | 00:27'24" |
| 6 | 04'36" | 00:32'00" |
| 7 | 04'52" | 00:36'52" |
| 8 | 05'28" | 00:42'20" |
| 9 | 06'04" | 00:48'24" |
| 10 | 06'20" | 00:54'44" |
| 10.0 | 37'02" | 00:55'04" |
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