22.1 km | 01:55:09 | 05:11/km日期: 2016-11-09 18:17 - 總爬升: 143 m - 地點: 竹南運動公園 - 卡路里: 1316 Cal - 平均步頻: 190 - 溫度: 19°C - 濕度: 77%
Pace: 06'31" / 06'07" / 05'39" / 05'28" / 05'45" / 05'47" / 05'41" / 05'33" / 05'06" / 05'03" / 05'02" / 04'53" / 05'01" / 04'55" / 04'47" / 04'54" / 04'54" / 04'45" / 04'53" / 04'48" / 04'42" / 04'13" / 04'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+01'36") | 8720 / 8720 |
| 2 | | 05'11" (+01'02") | 414 / 9134 |
| 3 | | 05'00" (+00'51") | 421 / 9556 |
| 4 | | 05'07" (+00'58") | 413 / 9969 |
| 5 | | 05'06" (+00'57") | 417 / 10387 |
| 6 | | 04'59" (+00'50") | 424 / 10811 |
| 7 | | 04'49" (+00'40") | 423 / 11235 |
| 8 | | 04'51" (+00'42") | 427 / 11662 |
| 9 | | 05'00" (+00'51") | 417 / 12079 |
| 10 | | 05'03" (+00'54") | 416 / 12496 |
| 11 | | 05'00" (+00'51") | 413 / 12910 |
| 12 | | 05'00" (+00'51") | 416 / 13326 |
| 13 | | 04'52" (+00'43") | 421 / 13747 |
| 14 | | 04'48" (+00'39") | 420 / 14168 |
| 15 | | 04'47" (+00'38") | 419 / 14588 |
| 16 | | 04'45" (+00'36") | 425 / 15013 |
| 17 | | 04'56" (+00'47") | 416 / 15430 |
| 18 | | 04'52" (+00'43") | 421 / 15851 |
| 19 | | 04'49" (+00'40") | 420 / 16272 |
| 20 | | 04'58" (+00'49") | 412 / 16685 |
| 21 | | 04'50" (+00'41") | 421 / 17106 |
| 22 | | 04'43" (+00'34") | 431 / 17538 |
| 23 | | 04'46" (+00'37") | 420 / 17959 |
| 24 | | 04'43" (+00'34") | 415 / 18374 |
| 25 | | 04'55" (+00'46") | 412 / 18787 |
| 26 | | 05'00" (+00'51") | 406 / 19193 |
| 27 | | 04'50" (+00'41") | 414 / 19607 |
| 28 | | 04'44" (+00'35") | 416 / 20024 |
| 29 | | 04'45" (+00'36") | 418 / 20442 |
| 30 | | 04'40" (+00'31") | 420 / 20862 |
| 31 | | 04'25" (+00'16") | 418 / 21281 |
| 32 | | 04'09" | 413 / 21694 |
| 33 | | 04'10" (+00'01") | 422 / 22116 |
| 34 | | 05'12" (+01'03") | 32 / 22149 |
先和熱身準備跑間歇的義杰跑了一段，之前就看著他們跑間歇，自己順順吃完50幾個甜甜圈
11月累積里程 :
514.16 km 
Mizuno WAVE SPACER DYNA WIDE 累積 :
2997.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'31" | 00:06'31" |
| 2 | 06'07" | 00:12'38" |
| 3 | 05'39" | 00:18'17" |
| 4 | 05'28" | 00:23'45" |
| 5 | 05'45" | 00:29'30" |
| 6 | 05'47" | 00:35'17" |
| 7 | 05'41" | 00:40'58" |
| 8 | 05'33" | 00:46'31" |
| 9 | 05'06" | 00:51'37" |
| 10 | 05'03" | 00:56'40" |
| 11 | 05'02" | 01:01'42" |
| 12 | 04'53" | 01:06'35" |
| 13 | 05'01" | 01:11'36" |
| 14 | 04'55" | 01:16'31" |
| 15 | 04'47" | 01:21'18" |
| 16 | 04'54" | 01:26'12" |
| 17 | 04'54" | 01:31'06" |
| 18 | 04'45" | 01:35'51" |
| 19 | 04'53" | 01:40'44" |
| 20 | 04'48" | 01:45'32" |
| 21 | 04'42" | 01:50'14" |
| 22 | 04'13" | 01:54'27" |
| 22.1 | 04'33" | 01:55'08" |
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