10.0 km | 00:53:23 | 05:20/km日期: 2013-12-12 19:02 - 地點: 清大操場 - 天氣: 舒適 - 卡路里: 898 Cal - 溫度: 17°C - 濕度: 83%
Pace: 05'11" / 05'12" / 05'29" / 05'12" / 05'15" / 05'17" / 05'21" / 05'20" / 05'16" / 05'14" / 300'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'59" | 444 / 444 |
| 2 | | 05'20" (+00'21") | 452 / 896 |
| 3 | | 05'14" (+00'15") | 439 / 1335 |
| 4 | | 05'04" (+00'05") | 436 / 1772 |
| 5 | | 05'30" (+00'31") | 432 / 2204 |
| 6 | | 05'27" (+00'28") | 418 / 2623 |
| 7 | | 05'21" (+00'22") | 407 / 3030 |
| 8 | | 05'12" (+00'13") | 412 / 3443 |
| 9 | | 05'15" (+00'16") | 456 / 3900 |
| 10 | | 05'09" (+00'10") | 446 / 4346 |
| 11 | | 05'19" (+00'20") | 438 / 4784 |
| 12 | | 05'20" (+00'21") | 433 / 5218 |
| 13 | | 05'19" (+00'20") | 416 / 5635 |
| 14 | | 05'09" (+00'10") | 414 / 6049 |
| 15 | | 05'09" (+00'10") | 413 / 6462 |
| 16 | | 05'27" (+00'28") | 400 / 6863 |
| 17 | | 05'28" (+00'29") | 459 / 7323 |
| 18 | | 05'21" (+00'22") | 441 / 7764 |
| 19 | | 05'13" (+00'14") | 436 / 8201 |
| 20 | | 05'14" (+00'15") | 426 / 8628 |
| 21 | | 05'18" (+00'19") | 420 / 9049 |
| 22 | | 05'08" (+00'09") | 422 / 9471 |
| 23 | | 05'14" (+00'15") | 406 / 9877 |
| 24 | | 05'33" (+00'34") | 153 / 10030 |
0-2.5 K 熱身(無記錄), 到操場 輕鬆跑 10 K (5:20-5:30) ; 再慢慢跑回家 1.5K (無記錄); 共 14 K
周日台北馬配速預定 :
00 - 05 K 5:10 分速 -> 00:26 => 00:26
05 - 20 K 5:00 分速 -> 01:16 => 01:42
20 - 30 K 5:15 分速 -> 00:54 => 02:36
30 - 40 K 5:30 分速 -> 00:57 => 03:33
40 - 42 K 5:30 分速 -> 00:12 => 03:45
目標要小小過越自己的 PB
若是陰天則較有機會
12月累積里程 :
220.28 km 
MIZUNO WAVE NIRVANA 9 累積 :
1642.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'12" | 00:10'23" |
| 3 | 05'29" | 00:15'52" |
| 4 | 05'12" | 00:21'04" |
| 5 | 05'15" | 00:26'19" |
| 6 | 05'17" | 00:31'36" |
| 7 | 05'21" | 00:36'57" |
| 8 | 05'20" | 00:42'17" |
| 9 | 05'16" | 00:47'33" |
| 10 | 05'14" | 00:52'47" |
| 10.0 | 299'59" | 00:53'23" |
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