21.1 km | 02:05:41 | 05:57/km日期: 2015-08-16 06:42 - 地點: 麻中甜甜圈 - 天氣: 南部熱情的太陽 - 卡路里: 1330 Cal - 溫度: 27°C - 濕度: 87%
Pace: 05'47" / 05'47" / 05'42" / 05'05" / 05'32" / 04'56" / 05'25" / 05'02" / 05'26" / 05'28" / 08'38" / 07'41" / 06'23" / 07'24" / 06'21" / 06'40" / 05'27" / 06'08" / 07'54" / 07'29" / 06'30" / 05'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+02'09") | 3200 / 3200 |
| 2 | | 04'56" (+01'20") | 1600 / 4800 |
| 3 | | 12'46" (+09'10") | 78 / 4878 |
| 4 | | 04'57" (+01'21") | 1600 / 6478 |
| 5 | | 10'32" (+06'56") | 94 / 6573 |
| 6 | | 04'56" (+01'20") | 1600 / 8173 |
| 7 | | 10'27" (+06'51") | 95 / 8268 |
| 8 | | 04'56" (+01'20") | 1600 / 9868 |
| 9 | | 10'03" (+06'27") | 99 / 9968 |
| 10 | | 03'43" (+00'07") | 200 / 10168 |
| 11 | | 12'05" (+08'29") | 200 / 10368 |
| 12 | | 04'02" (+00'26") | 200 / 10568 |
| 13 | | 10'29" (+06'53") | 200 / 10768 |
| 14 | | 03'52" (+00'16") | 200 / 10968 |
| 15 | | 09'55" (+06'19") | 200 / 11168 |
| 16 | | 03'51" (+00'15") | 200 / 11368 |
| 17 | | 10'42" (+07'06") | 200 / 11568 |
| 18 | | 03'36" | 200 / 11768 |
| 19 | | 10'23" (+06'47") | 200 / 11968 |
| 20 | | 03'46" (+00'10") | 200 / 12168 |
| 21 | | 10'27" (+06'51") | 200 / 12368 |
| 22 | | 03'36" | 200 / 12568 |
| 23 | | 10'01" (+06'25") | 200 / 12768 |
| 24 | | 03'38" (+00'02") | 200 / 12968 |
| 25 | | 10'05" (+06'29") | 200 / 13168 |
| 26 | | 06'11" (+02'35") | 3200 / 16368 |
| 27 | | 04'58" (+01'22") | 1778 / 18146 |
| 28 | | 11'37" (+08'01") | 172 / 18318 |
| 29 | | 06'26" (+02'50") | 847 / 19166 |
| 30 | | 06'43" (+03'07") | 1600 / 20766 |
| 31 | | 05'31" (+01'55") | 339 / 21105 |
12th week/ JD's 26 weeks training plan
周累積跑量: 21.1 / 56K
Q2練習: 3.2km E + 4 * (1.6km T + 1min rest) + 8 * (200m R + 200m E) + 3.2km E + 3.2km T + 2min rest + 1.6km T + 1.6km E (24km)
來到第三循環的最後一周 => Tempo
兩次Tempo練習, Q1比較容易, Q2是很硬的Big Tempo 又要跑速度(Tempo+ R-pacet超過60%) , 又要跑距離(24KM) ~ 想說就利用時間較充分的周日來跑 ..... 但是被南部的艷陽和自己不夠強的意志力打敗了 ... 最後的兩輪Tempo跑不完, 只是慢慢地跑走到半馬...
8月累積里程 :
300.42 km 
Saucony Kinvara 5 小黃 累積 :
1362.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'47" | 00:05'47" |
| 2 | 05'47" | 00:11'34" |
| 3 | 05'42" | 00:17'16" |
| 4 | 05'05" | 00:22'21" |
| 5 | 05'32" | 00:27'53" |
| 6 | 04'56" | 00:32'49" |
| 7 | 05'25" | 00:38'14" |
| 8 | 05'02" | 00:43'16" |
| 9 | 05'26" | 00:48'42" |
| 10 | 05'28" | 00:54'10" |
| 11 | 08'38" | 01:02'48" |
| 12 | 07'41" | 01:10'29" |
| 13 | 06'23" | 01:16'52" |
| 14 | 07'24" | 01:24'16" |
| 15 | 06'21" | 01:30'37" |
| 16 | 06'40" | 01:37'17" |
| 17 | 05'27" | 01:42'44" |
| 18 | 06'08" | 01:48'52" |
| 19 | 07'54" | 01:56'46" |
| 20 | 07'29" | 02:04'15" |
| 21 | 06'30" | 02:10'45" |
| 21.1 | 05'20" | 02:11'19" |
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