10.0 km | 00:46:10 | 04:35/km日期: 2014-03-12 05:53 - 地點: 大操場 - 天氣: 賣鬧喔 - 卡路里: 865 Cal - 溫度: 16°C - 濕度: 96%
Pace: 04'47" / 04'30" / 04'11" / 04'41" / 04'33" / 04'24" / 04'42" / 04'14" / 04'50" / 04'48" / 13'09" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'51" (+01'16") | 404 / 404 |
| 2 | | 04'42" (+01'07") | 421 / 826 |
| 3 | | 04'34" (+00'59") | 421 / 1248 |
| 4 | | 04'34" (+00'59") | 437 / 1685 |
| 5 | | 04'23" (+00'48") | 405 / 2090 |
| 6 | | 04'26" (+00'51") | 466 / 2557 |
| 7 | | 03'49" (+00'14") | 421 / 2978 |
| 8 | | 05'58" (+02'23") | 203 / 3182 |
| 9 | | 03'50" (+00'15") | 415 / 3598 |
| 10 | | 05'41" (+02'06") | 225 / 3823 |
| 11 | | 03'48" (+00'13") | 406 / 4230 |
| 12 | | 05'58" (+02'23") | 217 / 4447 |
| 13 | | 03'46" (+00'11") | 418 / 4866 |
| 14 | | 05'55" (+02'20") | 213 / 5080 |
| 15 | | 03'47" (+00'12") | 412 / 5493 |
| 16 | | 05'51" (+02'16") | 213 / 5706 |
| 17 | | 03'47" (+00'12") | 412 / 6119 |
| 18 | | 05'45" (+02'10") | 217 / 6336 |
| 19 | | 03'44" (+00'09") | 414 / 6750 |
| 20 | | 05'58" (+02'23") | 211 / 6962 |
| 21 | | 03'43" (+00'08") | 425 / 7388 |
| 22 | | 06'18" (+02'43") | 208 / 7597 |
| 23 | | 03'44" (+00'09") | 419 / 8016 |
| 24 | | 06'07" (+02'32") | 217 / 8234 |
| 25 | | 03'35" | 422 / 8656 |
| 26 | | 04'58" (+01'23") | 1456 / 10113 |
熱身
間歇400:200十趟
緩跑
收工
明天減量了
3月累積里程 : 195.78 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'47" | 00:04'47" |
| 2 | 04'30" | 00:09'17" |
| 3 | 04'11" | 00:13'28" |
| 4 | 04'41" | 00:18'09" |
| 5 | 04'33" | 00:22'42" |
| 6 | 04'24" | 00:27'06" |
| 7 | 04'42" | 00:31'48" |
| 8 | 04'14" | 00:36'02" |
| 9 | 04'50" | 00:40'52" |
| 10 | 04'48" | 00:45'40" |
| 10.0 | 13'09" | 00:46'10" |
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