12.2 km | 01:06:06 | 05:26/km日期: 2015-12-22 18:23 - 地點: 內埔國小 - 天氣: 好 - 卡路里: 722 Cal
Pace: 05'07" / 05'01" / 05'12" / 05'13" / 05'28" / 05'37" / 05'43" / 05'43" / 05'39" / 05'36" / 05'29" / 05'26" / 05'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'16" (+00'19") | 224 / 224 |
| 2 | | 05'06" (+00'09") | 241 / 466 |
| 3 | | 05'02" (+00'05") | 244 / 710 |
| 4 | | 05'00" (+00'03") | 243 / 953 |
| 5 | | 04'57" | 238 / 1192 |
| 6 | | 04'58" (+00'01") | 248 / 1440 |
| 7 | | 05'05" (+00'08") | 236 / 1676 |
| 8 | | 05'02" (+00'05") | 247 / 1924 |
| 9 | | 05'10" (+00'13") | 234 / 2158 |
| 10 | | 05'03" (+00'06") | 246 / 2405 |
| 11 | | 05'17" (+00'20") | 249 / 2654 |
| 12 | | 05'08" (+00'11") | 242 / 2897 |
| 13 | | 05'07" (+00'10") | 244 / 3141 |
| 14 | | 05'14" (+00'17") | 238 / 3380 |
| 15 | | 05'10" (+00'13") | 241 / 3622 |
| 16 | | 05'16" (+00'19") | 243 / 3865 |
| 17 | | 05'20" (+00'23") | 249 / 4114 |
| 18 | | 05'24" (+00'27") | 237 / 4352 |
| 19 | | 05'25" (+00'28") | 239 / 4591 |
| 20 | | 05'33" (+00'36") | 246 / 4838 |
| 21 | | 05'32" (+00'35") | 240 / 5078 |
| 22 | | 05'36" (+00'39") | 243 / 5322 |
| 23 | | 05'33" (+00'36") | 242 / 5564 |
| 24 | | 05'42" (+00'45") | 239 / 5804 |
| 25 | | 05'39" (+00'42") | 244 / 6049 |
| 26 | | 05'41" (+00'44") | 242 / 6292 |
| 27 | | 05'44" (+00'47") | 244 / 6536 |
| 28 | | 05'44" (+00'47") | 237 / 6774 |
| 29 | | 05'44" (+00'47") | 246 / 7020 |
| 30 | | 05'39" (+00'42") | 244 / 7264 |
| 31 | | 05'49" (+00'52") | 240 / 7505 |
| 32 | | 05'47" (+00'50") | 239 / 7744 |
| 33 | | 05'38" (+00'41") | 245 / 7989 |
| 34 | | 05'42" (+00'45") | 242 / 8232 |
| 35 | | 05'41" (+00'44") | 242 / 8474 |
| 36 | | 05'34" (+00'37") | 245 / 8719 |
| 37 | | 05'41" (+00'44") | 243 / 8963 |
| 38 | | 05'32" (+00'35") | 243 / 9206 |
| 39 | | 05'42" (+00'45") | 248 / 9455 |
| 40 | | 05'33" (+00'36") | 239 / 9695 |
| 41 | | 05'34" (+00'37") | 244 / 9940 |
| 42 | | 05'33" (+00'36") | 236 / 10176 |
| 43 | | 05'27" (+00'30") | 244 / 10421 |
| 44 | | 05'28" (+00'31") | 240 / 10661 |
| 45 | | 05'31" (+00'34") | 246 / 10908 |
| 46 | | 05'21" (+00'24") | 242 / 11151 |
| 47 | | 05'20" (+00'23") | 243 / 11394 |
| 48 | | 05'23" (+00'26") | 244 / 11638 |
| 49 | | 05'32" (+00'35") | 246 / 11885 |
| 50 | | 05'23" (+00'26") | 241 / 12126 |
訓練目標無痛完跑12公里，跑的過程右腳踝腳跟仍緊，只能全腳掌著地無彈性跑法，跑完無不適感，狀況日漸好轉中。
12月累積里程 : 106.03 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'07" | 00:05'07" |
| 2 | 05'01" | 00:10'08" |
| 3 | 05'12" | 00:15'20" |
| 4 | 05'13" | 00:20'33" |
| 5 | 05'28" | 00:26'01" |
| 6 | 05'37" | 00:31'38" |
| 7 | 05'43" | 00:37'21" |
| 8 | 05'43" | 00:43'04" |
| 9 | 05'39" | 00:48'43" |
| 10 | 05'36" | 00:54'19" |
| 11 | 05'29" | 00:59'48" |
| 12 | 05'26" | 01:05'14" |
| 12.2 | 05'20" | 01:06'06" |
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