21.1 km | 01:41:08 | 04:47/km日期: 2014-11-04 21:25 - 地點: 重陽->關渡橋往返 - 天氣: 涼爽舒適跑步的好天氣 - 卡路里: 1559 Cal
Pace: 04'35" / 04'50" / 04'54" / 04'43" / 04'43" / 04'46" / 04'48" / 04'49" / 04'50" / 04'53" / 04'57" / 04'50" / 04'54" / 04'58" / 04'54" / 04'50" / 04'55" / 04'37" / 04'42" / 04'36" / 04'36" / 03'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'56" (+00'53") | 401 / 401 |
| 2 | | 04'03" | 410 / 811 |
| 3 | | 04'54" (+00'51") | 396 / 1208 |
| 4 | | 04'52" (+00'49") | 406 / 1614 |
| 5 | | 04'43" (+00'40") | 402 / 2017 |
| 6 | | 04'48" (+00'45") | 398 / 2415 |
| 7 | | 04'55" (+00'52") | 406 / 2821 |
| 8 | | 04'55" (+00'52") | 399 / 3220 |
| 9 | | 04'47" (+00'44") | 393 / 3614 |
| 10 | | 04'35" (+00'32") | 409 / 4024 |
| 11 | | 04'44" (+00'41") | 397 / 4421 |
| 12 | | 04'42" (+00'39") | 392 / 4814 |
| 13 | | 04'46" (+00'43") | 401 / 5216 |
| 14 | | 04'49" (+00'46") | 404 / 5620 |
| 15 | | 04'41" (+00'38") | 401 / 6022 |
| 16 | | 04'48" (+00'45") | 399 / 6421 |
| 17 | | 04'43" (+00'40") | 399 / 6820 |
| 18 | | 04'55" (+00'52") | 402 / 7222 |
| 19 | | 04'48" (+00'45") | 408 / 7631 |
| 20 | | 04'43" (+00'40") | 402 / 8033 |
| 21 | | 04'50" (+00'47") | 392 / 8426 |
| 22 | | 04'51" (+00'48") | 411 / 8837 |
| 23 | | 04'51" (+00'48") | 401 / 9239 |
| 24 | | 04'56" (+00'53") | 405 / 9644 |
| 25 | | 04'51" (+00'48") | 408 / 10052 |
| 26 | | 04'51" (+00'48") | 390 / 10443 |
| 27 | | 04'56" (+00'53") | 408 / 10851 |
| 28 | | 05'00" (+00'57") | 405 / 11257 |
| 29 | | 04'52" (+00'49") | 407 / 11664 |
| 30 | | 04'44" (+00'41") | 396 / 12061 |
| 31 | | 04'56" (+00'53") | 400 / 12462 |
| 32 | | 04'49" (+00'46") | 400 / 12862 |
| 33 | | 05'01" (+00'58") | 397 / 13260 |
| 34 | | 04'53" (+00'50") | 402 / 13663 |
| 35 | | 04'55" (+00'52") | 405 / 14068 |
| 36 | | 04'55" (+00'52") | 392 / 14460 |
| 37 | | 04'52" (+00'49") | 399 / 14860 |
| 38 | | 04'52" (+00'49") | 400 / 15260 |
| 39 | | 04'50" (+00'47") | 406 / 15666 |
| 40 | | 04'51" (+00'48") | 401 / 16068 |
| 41 | | 04'58" (+00'55") | 405 / 16473 |
| 42 | | 04'57" (+00'54") | 399 / 16873 |
| 43 | | 04'32" (+00'29") | 396 / 17270 |
| 44 | | 04'38" (+00'35") | 395 / 17665 |
| 45 | | 04'37" (+00'34") | 413 / 18079 |
| 46 | | 04'43" (+00'40") | 398 / 18477 |
| 47 | | 04'44" (+00'41") | 404 / 18882 |
| 48 | | 04'36" (+00'33") | 401 / 19283 |
| 49 | | 04'35" (+00'32") | 402 / 19685 |
| 50 | | 04'39" (+00'36") | 394 / 20079 |
| 51 | | 04'37" (+00'34") | 399 / 20479 |
| 52 | | 04'32" (+00'29") | 395 / 20875 |
比賽快到了，雖然下班的晚，算算時間09:30起跑，回到家也差不多11點多而已，於是就出去跑一場半馬練練速度吧。
這禮拜天與陳大哥、谷哥、阿炫練跑時，聽阿炫又再次稱讚蘆慢的一位叫排長的老前輩，他經常提攜後輩分享一些跑步的技巧、觀念。那感覺就像笑傲江湖裏的世外高人風清揚。其中阿炫講到前80%里程用80%的力量在跑，最後20%里程時要用100%的力量在跑，這樣才會有練習的效果。今天就用這樣的觀念跑跑看。
11月累積里程 :
250.03 km 
NIKE FREE 5.0 SWIFT 累積 :
2283.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'35" | 00:04'35" |
| 2 | 04'50" | 00:09'25" |
| 3 | 04'54" | 00:14'19" |
| 4 | 04'43" | 00:19'02" |
| 5 | 04'43" | 00:23'45" |
| 6 | 04'46" | 00:28'31" |
| 7 | 04'48" | 00:33'19" |
| 8 | 04'49" | 00:38'08" |
| 9 | 04'50" | 00:42'58" |
| 10 | 04'53" | 00:47'51" |
| 11 | 04'57" | 00:52'48" |
| 12 | 04'50" | 00:57'38" |
| 13 | 04'54" | 01:02'32" |
| 14 | 04'58" | 01:07'30" |
| 15 | 04'54" | 01:12'24" |
| 16 | 04'50" | 01:17'14" |
| 17 | 04'55" | 01:22'09" |
| 18 | 04'37" | 01:26'46" |
| 19 | 04'42" | 01:31'28" |
| 20 | 04'36" | 01:36'04" |
| 21 | 04'36" | 01:40'40" |
| 21.1 | 03'50" | 01:41'08" |
展開計圈分析
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