21.0 km | 01:39:41 | 04:44/km日期: 2016-12-02 16:00 - 地點: 路竹國小 - 天氣: 涼爽 - 卡路里: 1162 Cal - 總步數: 19784 - 平均步頻: 198 - 平均步幅: 106 cm - 溫度: 24°C - 濕度: 65%
Pace: 04'50" / 04'49" / 04'48" / 04'48" / 04'48" / 04'48" / 04'45" / 04'50" / 04'47" / 04'48" / 04'47" / 04'47" / 04'48" / 04'44" / 04'49" / 04'45" / 04'46" / 04'45" / 04'39" / 04'23" / 04'17" / 08'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 04'48" (+00'33") | 1006 / 1006 | 192 / 108 |
| 2 | | 04'48" (+00'33") | 1000 / 2006 | 199 / 104 |
| 3 | | 04'47" (+00'32") | 1001 / 3007 | 199 / 104 |
| 4 | | 04'47" (+00'32") | 1003 / 4010 | 199 / 104 |
| 5 | | 04'46" (+00'31") | 1004 / 5014 | 199 / 104 |
| 6 | | 04'46" (+00'31") | 1006 / 6021 | 200 / 104 |
| 7 | | 04'45" (+00'30") | 1012 / 7033 | 198 / 105 |
| 8 | | 04'46" (+00'31") | 1000 / 8033 | 198 / 105 |
| 9 | | 04'46" (+00'31") | 1001 / 9035 | 198 / 105 |
| 10 | | 04'47" (+00'32") | 1000 / 10035 | 199 / 104 |
| 11 | | 04'47" (+00'32") | 1010 / 11046 | 199 / 104 |
| 12 | | 04'46" (+00'31") | 1003 / 12049 | 197 / 106 |
| 13 | | 04'45" (+00'30") | 1008 / 13057 | 197 / 106 |
| 14 | | 04'44" (+00'29") | 1011 / 14069 | 198 / 106 |
| 15 | | 04'44" (+00'29") | 1000 / 15069 | 200 / 105 |
| 16 | | 04'44" (+00'29") | 1002 / 16072 | 199 / 105 |
| 17 | | 04'46" (+00'31") | 1002 / 17074 | 197 / 106 |
| 18 | | 04'45" (+00'30") | 1007 / 18081 | 197 / 106 |
| 19 | | 04'35" (+00'20") | 1007 / 19089 | 197 / 110 |
| 20 | | 04'22" (+00'07") | 1001 / 20090 | 198 / 115 |
| 21 | | 04'15" | 1007 / 21098 | 198 / 118 |
內側跑道旁草皮：１９８m*１０６.１圈
赤足跑，前１８K定速跑，後３K老婆催促趕一下！全程不補水！(預定跑３０K，１８K、２３K、２７K補水，被老婆中斷跑的正順的練習)
12月累積里程 :
328.82 km 
赤足 型號 累積 :
1193.7 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'50" | 00:04'50" |
| 2 | 04'49" | 00:09'39" |
| 3 | 04'48" | 00:14'27" |
| 4 | 04'48" | 00:19'15" |
| 5 | 04'48" | 00:24'03" |
| 6 | 04'48" | 00:28'51" |
| 7 | 04'45" | 00:33'36" |
| 8 | 04'50" | 00:38'26" |
| 9 | 04'47" | 00:43'13" |
| 10 | 04'48" | 00:48'01" |
| 11 | 04'47" | 00:52'48" |
| 12 | 04'47" | 00:57'35" |
| 13 | 04'48" | 01:02'23" |
| 14 | 04'44" | 01:07'07" |
| 15 | 04'49" | 01:11'56" |
| 16 | 04'45" | 01:16'41" |
| 17 | 04'46" | 01:21'27" |
| 18 | 04'45" | 01:26'12" |
| 19 | 04'39" | 01:30'51" |
| 20 | 04'23" | 01:35'14" |
| 21 | 04'17" | 01:39'31" |
| 21.0 | 09'37" | 01:39'41" |
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