13.1 km | 01:15:26 | 05:46/km日期: 2014-01-09 09:13 - 天氣: 小雨 - 卡路里: 841 Cal - 溫度: 13°C - 濕度: 91%
Pace: 06'04" / 05'28" / 08'20" / 06'44" / 04'52" / 04'08" / 04'40" / 05'00" / 05'16" / 05'04" / 05'20" / 07'12" / 07'00" / 05'52" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'47" (+02'00") | 2734 / 2734 |
| 2 | | 09'51" (+06'04") | 965 / 3699 |
| 3 | | 03'47" | 994 / 4693 |
| 4 | | 08'13" (+04'26") | 223 / 4915 |
| 5 | | 03'55" (+00'08") | 991 / 5906 |
| 6 | | 08'04" (+04'17") | 219 / 6125 |
| 7 | | 04'00" (+00'13") | 980 / 7106 |
| 8 | | 08'51" (+05'04") | 222 / 7328 |
| 9 | | 03'56" (+00'09") | 991 / 8319 |
| 10 | | 09'53" (+06'06") | 214 / 8533 |
| 11 | | 04'04" (+00'17") | 977 / 9510 |
| 12 | | 09'02" (+05'15") | 221 / 9731 |
| 13 | | 03'54" (+00'07") | 998 / 10729 |
| 14 | | 09'35" (+05'48") | 212 / 10941 |
| 15 | | 07'08" (+03'21") | 2104 / 13045 |
warm-up
馬克操
1000/200間歇*6 @3'55
(3'45/3'53/3'56/3'53/3'59/3'54)
cool-down
第一趟暴衝~~後五趟控制的還好~~腳好酸@@
好險沒加碼~~
1月累積里程 :
322.66 km 
addidas adizero ace 4 w 累積 :
683.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'04" | 00:06'04" |
| 2 | 05'28" | 00:11'32" |
| 3 | 08'20" | 00:19'52" |
| 4 | 06'44" | 00:26'36" |
| 5 | 04'52" | 00:31'28" |
| 6 | 04'08" | 00:35'36" |
| 7 | 04'40" | 00:40'16" |
| 8 | 05'00" | 00:45'16" |
| 9 | 05'16" | 00:50'32" |
| 10 | 05'04" | 00:55'36" |
| 11 | 05'20" | 01:00'56" |
| 12 | 07'12" | 01:08'08" |
| 13 | 07'00" | 01:15'08" |
| 13.0 | 08'53" | 01:15'32" |
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