21.0 km | 01:37:15 | 04:37/km日期: 2014-01-04 17:27 - 地點: 三民運動公園 - 天氣: 涼涼的17度 - 卡路里: 1830 Cal - 溫度: 15°C - 濕度: 70%
Pace: 05'05" / 04'47" / 04'50" / 04'43" / 04'43" / 04'47" / 04'43" / 04'46" / 04'39" / 04'42" / 04'42" / 04'38" / 04'36" / 04'39" / 04'28" / 04'33" / 04'22" / 04'24" / 04'25" / 04'22" / 04'04" / 19'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'04" (+01'01") | 994 / 994 |
| 2 | | 04'45" (+00'42") | 1005 / 1999 |
| 3 | | 04'50" (+00'47") | 1012 / 3011 |
| 4 | | 04'43" (+00'40") | 1001 / 4013 |
| 5 | | 04'43" (+00'40") | 996 / 5009 |
| 6 | | 04'46" (+00'43") | 1005 / 6015 |
| 7 | | 04'43" (+00'40") | 1007 / 7022 |
| 8 | | 04'44" (+00'41") | 1010 / 8032 |
| 9 | | 04'39" (+00'36") | 994 / 9027 |
| 10 | | 04'43" (+00'40") | 1013 / 10040 |
| 11 | | 04'40" (+00'37") | 996 / 11037 |
| 12 | | 04'40" (+00'37") | 1003 / 12040 |
| 13 | | 04'35" (+00'32") | 1003 / 13044 |
| 14 | | 04'38" (+00'35") | 1007 / 14052 |
| 15 | | 04'27" (+00'24") | 1004 / 15056 |
| 16 | | 04'30" (+00'27") | 1001 / 16057 |
| 17 | | 04'22" (+00'19") | 1007 / 17064 |
| 18 | | 04'25" (+00'22") | 1008 / 18073 |
| 19 | | 04'22" (+00'19") | 994 / 19068 |
| 20 | | 04'22" (+00'19") | 995 / 20064 |
| 21 | | 04'03" | 1015 / 21079 |
今日課程～半馬慢至快練習
老實說本來要跑5分速的半馬～可是最近速度感起跑都在450～真的～就一直維持在440-445左右～跑到15K出現一個黃色衣服的跑者速度大概425～就偷偷跟在他後面～他只跑了2K就放掉了～這時我速度要放也不是就維持著跑～最後1K完全拉不近4分內～哈哈
1月累積里程 :
463.80 km 
NIKE FREE 3.0 v4 累積 :
2422.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'05" | 00:05'05" |
| 2 | 04'47" | 00:09'52" |
| 3 | 04'50" | 00:14'42" |
| 4 | 04'43" | 00:19'25" |
| 5 | 04'43" | 00:24'08" |
| 6 | 04'47" | 00:28'55" |
| 7 | 04'43" | 00:33'38" |
| 8 | 04'46" | 00:38'24" |
| 9 | 04'39" | 00:43'03" |
| 10 | 04'42" | 00:47'45" |
| 11 | 04'42" | 00:52'27" |
| 12 | 04'38" | 00:57'05" |
| 13 | 04'36" | 01:01'41" |
| 14 | 04'39" | 01:06'20" |
| 15 | 04'28" | 01:10'48" |
| 16 | 04'33" | 01:15'21" |
| 17 | 04'22" | 01:19'43" |
| 18 | 04'24" | 01:24'07" |
| 19 | 04'25" | 01:28'32" |
| 20 | 04'22" | 01:32'54" |
| 21 | 04'04" | 01:36'58" |
| 21.0 | 19'41" | 01:37'24" |
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