11.1 km | 01:13:10 | 06:34/km日期: 2014-11-05 20:23 - 卡路里: 551 Cal - 溫度: 20°C - 濕度: 75%
Pace: 07'00" / 06'32" / 11'56" / 05'16" / 05'40" / 04'36" / 05'16" / 05'28" / 05'20" / 06'56" / 06'56" / 07'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 08'21" (+04'54") | 3007 / 3007 |
| 2 | | 04'33" (+01'06") | 205 / 3212 |
| 3 | | 06'40" (+03'13") | 200 / 3412 |
| 4 | | 04'21" (+00'54") | 214 / 3626 |
| 5 | | 07'17" (+03'50") | 201 / 3827 |
| 6 | | 04'05" (+00'38") | 216 / 4043 |
| 7 | | 07'15" (+03'48") | 202 / 4245 |
| 8 | | 04'18" (+00'51") | 201 / 4446 |
| 9 | | 07'07" (+03'40") | 206 / 4652 |
| 10 | | 04'08" (+00'41") | 209 / 4861 |
| 11 | | 07'00" (+03'33") | 202 / 5063 |
| 12 | | 03'33" (+00'06") | 206 / 5269 |
| 13 | | 07'07" (+03'40") | 206 / 5475 |
| 14 | | 03'53" (+00'26") | 206 / 5681 |
| 15 | | 06'34" (+03'07") | 203 / 5884 |
| 16 | | 03'27" | 212 / 6096 |
| 17 | | 05'20" (+01'53") | 200 / 6296 |
| 18 | | 03'54" (+00'27") | 205 / 6501 |
| 19 | | 06'36" (+03'09") | 202 / 6703 |
| 20 | | 04'40" (+01'13") | 200 / 6903 |
| 21 | | 06'35" (+03'08") | 205 / 7108 |
| 22 | | 04'17" (+00'50") | 214 / 7322 |
| 23 | | 07'15" (+03'48") | 202 / 7524 |
| 24 | | 04'21" (+00'54") | 214 / 7738 |
| 25 | | 07'17" (+03'50") | 201 / 7939 |
| 26 | | 04'06" (+00'39") | 211 / 8150 |
| 27 | | 07'20" (+03'53") | 209 / 8359 |
| 28 | | 04'07" (+00'40") | 210 / 8569 |
| 29 | | 07'35" (+04'08") | 202 / 8771 |
| 30 | | 03'47" (+00'20") | 211 / 8982 |
| 31 | | 07'07" (+03'40") | 206 / 9188 |
| 32 | | 06'59" (+03'32") | 2004 / 11192 |
按表操課. 200間歇
之前都按人人的課程訓練，結訓後這個月就開始按自己的課表訓練，開始補進度。
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 | 07'00" | 00:07'00" |
| 2 | 06'32" | 00:13'32" |
| 3 | 11'56" | 00:25'28" |
| 4 | 05'16" | 00:30'44" |
| 5 | 05'40" | 00:36'24" |
| 6 | 04'36" | 00:41'00" |
| 7 | 05'16" | 00:46'16" |
| 8 | 05'28" | 00:51'44" |
| 9 | 05'20" | 00:57'04" |
| 10 | 06'56" | 01:04'00" |
| 11 | 06'56" | 01:10'56" |
| 11.2 | 05'12" | 01:11'56" |
展開計圈分析
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