10.1 km | 00:42:23 | 04:11/km日期: 2015-10-15 18:49 - 地點: 敦化300場 - 天氣: 涼爽 - 卡路里: 600 Cal - 溫度: 24°C - 濕度: 74%
Pace: 04'10" / 03'36" / 03'43" / 04'01" / 04'56" / 04'00" / 03'54" / 03'58" / 04'05" / 03'55" / 20'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'49" (+01'20") | 300 / 300 |
| 2 | | 03'56" (+00'27") | 646 / 946 |
| 3 | | 03'29" | 324 / 1271 |
| 4 | | 03'36" (+00'07") | 332 / 1604 |
| 5 | | 03'43" (+00'14") | 322 / 1926 |
| 6 | | 03'34" (+00'05") | 331 / 2258 |
| 7 | | 03'40" (+00'11") | 327 / 2585 |
| 8 | | 03'47" (+00'18") | 324 / 2910 |
| 9 | | 03'55" (+00'26") | 323 / 3233 |
| 10 | | 03'58" (+00'29") | 323 / 3556 |
| 11 | | 04'03" (+00'34") | 337 / 3893 |
| 12 | | 04'11" (+00'42") | 310 / 4204 |
| 13 | | 05'37" (+02'08") | 317 / 4521 |
| 14 | | 05'06" (+01'37") | 320 / 4842 |
| 15 | | 04'03" (+00'34") | 320 / 5162 |
| 16 | | 04'09" (+00'40") | 325 / 5488 |
| 17 | | 04'02" (+00'33") | 325 / 5813 |
| 18 | | 03'57" (+00'28") | 328 / 6141 |
| 19 | | 04'03" (+00'34") | 319 / 6461 |
| 20 | | 03'47" (+00'18") | 325 / 6787 |
| 21 | | 03'46" (+00'17") | 322 / 7109 |
| 22 | | 04'04" (+00'35") | 314 / 7424 |
| 23 | | 04'05" (+00'36") | 321 / 7745 |
| 24 | | 03'59" (+00'30") | 322 / 8067 |
| 25 | | 03'59" (+00'30") | 321 / 8388 |
| 26 | | 04'08" (+00'39") | 313 / 8702 |
| 27 | | 04'07" (+00'38") | 314 / 9017 |
| 28 | | 03'52" (+00'23") | 313 / 9330 |
| 29 | | 03'56" (+00'27") | 308 / 9639 |
| 30 | | 03'51" (+00'22") | 315 / 9954 |
| 31 | | 03'36" (+00'07") | 313 / 10268 |
表定300公尺90秒持續跑
（其實沒有人照表操課）
由於昨天值班沒跑
今天想做有強度的練習
tempo run 10K
33圈下來平均76秒
10月累積里程 : 286.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'10" | 00:04'10" |
| 2 | 03'36" | 00:07'46" |
| 3 | 03'43" | 00:11'29" |
| 4 | 04'01" | 00:15'30" |
| 5 | 04'56" | 00:20'26" |
| 6 | 04'00" | 00:24'26" |
| 7 | 03'54" | 00:28'20" |
| 8 | 03'58" | 00:32'18" |
| 9 | 04'05" | 00:36'23" |
| 10 | 03'55" | 00:40'18" |
| 10.6 | 03'35" | 00:42'21" |
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展開計圈分析
