17.1 km | 01:08:20 | 03:59/km日期: 2021-11-30 16:28 - 地點: 田徑場 - 天氣: 微熱-涼 - 卡路里: 1257 Cal - 平均步頻: 176 - 溫度: 27°C - 濕度: 61%
Pace: 03'54" / 03'56" / 03'57" / 03'56" / 04'01" / 04'02" / 03'57" / 04'03" / 03'56" / 03'59" / 04'07" / 04'03" / 04'01" / 04'02" / 04'01" / 03'53" / 03'58" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'53" (+00'01") | 1000 / 1000 |
| 2 | | 03'56" (+00'04") | 1000 / 2000 |
| 3 | | 03'57" (+00'05") | 1000 / 3000 |
| 4 | | 03'55" (+00'03") | 1000 / 4000 |
| 5 | | 04'00" (+00'08") | 1000 / 5000 |
| 6 | | 04'02" (+00'10") | 1000 / 6000 |
| 7 | | 03'56" (+00'04") | 1000 / 7000 |
| 8 | | 04'03" (+00'11") | 1000 / 8000 |
| 9 | | 03'56" (+00'04") | 1000 / 9000 |
| 10 | | 03'59" (+00'07") | 1000 / 10000 |
| 11 | | 04'07" (+00'15") | 1000 / 11000 |
| 12 | | 04'02" (+00'10") | 1000 / 12000 |
| 13 | | 04'01" (+00'09") | 1000 / 13000 |
| 14 | | 04'02" (+00'10") | 1000 / 14000 |
| 15 | | 04'01" (+00'09") | 1000 / 15000 |
| 16 | | 03'52" | 1000 / 16000 |
| 17 | | 03'58" (+00'06") | 1000 / 17000 |
| 18 | | 04'01" (+00'09") | 144 / 17144 |
8-1號道 每道5圈 共40圈
昨天間歇後座導致今日大、小腿僵硬
只能轉換心情磨心態-模擬30後腿硬處理
盡量維持410/K內
武神最後陪跑++3圈 好啦！！算有義氣
早上--64.4
跑完--63.7
11月累積里程 :
604.09 km 
美津濃（110藍橘10/2 U1GD206062 累積 :
1289.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'54" | 00:03'54" |
| 2 | 03'56" | 00:07'50" |
| 3 | 03'57" | 00:11'47" |
| 4 | 03'56" | 00:15'43" |
| 5 | 04'01" | 00:19'44" |
| 6 | 04'02" | 00:23'46" |
| 7 | 03'57" | 00:27'43" |
| 8 | 04'03" | 00:31'46" |
| 9 | 03'56" | 00:35'42" |
| 10 | 03'59" | 00:39'41" |
| 11 | 04'07" | 00:43'48" |
| 12 | 04'03" | 00:47'51" |
| 13 | 04'01" | 00:51'52" |
| 14 | 04'02" | 00:55'54" |
| 15 | 04'01" | 00:59'55" |
| 16 | 03'53" | 01:03'48" |
| 17 | 03'58" | 01:07'46" |
| 17.1 | 04'03" | 01:08'21" |
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