13.2 km | 01:09:18 | 05:15/km日期: 2014-07-15 19:30 - 地點: 甜甜圈 - 天氣: 下完雨的夜晚 - 卡路里: 1133 Cal - 溫度: 30°C - 濕度: 76%
Pace: 05'19" / 04'38" / 04'30" / 03'30" / 05'38" / 05'34" / 05'59" / 06'05" / 03'39" / 05'52" / 06'16" / 06'00" / 04'39" / 08'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'33" (+02'11") | 470 / 470 |
| 2 | | 05'05" (+01'43") | 490 / 961 |
| 3 | | 04'42" (+01'20") | 492 / 1453 |
| 4 | | 04'35" (+01'13") | 497 / 1951 |
| 5 | | 04'34" (+01'12") | 506 / 2458 |
| 6 | | 04'27" (+01'05") | 489 / 2948 |
| 7 | | 03'22" | 473 / 3421 |
| 8 | | 03'40" (+00'18") | 408 / 3830 |
| 9 | | 07'08" (+03'46") | 417 / 4247 |
| 10 | | 04'51" (+01'29") | 401 / 4649 |
| 11 | | 03'45" (+00'23") | 399 / 5048 |
| 12 | | 07'18" (+03'56") | 412 / 5461 |
| 13 | | 04'39" (+01'17") | 410 / 5872 |
| 14 | | 03'41" (+00'19") | 402 / 6274 |
| 15 | | 07'24" (+04'02") | 414 / 6689 |
| 16 | | 05'26" (+02'04") | 403 / 7092 |
| 17 | | 03'43" (+00'21") | 407 / 7499 |
| 18 | | 06'55" (+03'33") | 420 / 7920 |
| 19 | | 05'56" (+02'34") | 440 / 8360 |
| 20 | | 03'44" (+00'22") | 405 / 8766 |
| 21 | | 07'02" (+03'40") | 421 / 9187 |
| 22 | | 05'34" (+02'12") | 406 / 9594 |
| 23 | | 03'41" (+00'19") | 406 / 10001 |
| 24 | | 07'33" (+04'11") | 416 / 10418 |
| 25 | | 06'04" (+02'42") | 400 / 10818 |
| 26 | | 03'47" (+00'25") | 413 / 11232 |
| 27 | | 07'11" (+03'49") | 407 / 11640 |
| 28 | | 05'49" (+02'27") | 403 / 12043 |
| 29 | | 04'36" (+01'14") | 409 / 12453 |
| 30 | | 04'41" (+01'19") | 408 / 12861 |
| 31 | | 05'04" (+01'42") | 416 / 13277 |
間歇團練:熱身跑+2.5圈88秒走0.5圈150秒*7趟+緩和跑
7月累積里程 :
186.98 km 
Saucony A5 累積 :
2557.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 04'38" | 00:09'57" |
| 3 | 04'30" | 00:14'27" |
| 4 | 03'30" | 00:17'57" |
| 5 | 05'38" | 00:23'35" |
| 6 | 05'34" | 00:29'09" |
| 7 | 05'59" | 00:35'08" |
| 8 | 06'05" | 00:41'13" |
| 9 | 03'39" | 00:44'52" |
| 10 | 05'52" | 00:50'44" |
| 11 | 06'16" | 00:57'00" |
| 12 | 06'00" | 01:03'00" |
| 13 | 04'39" | 01:07'39" |
| 13.2 | 08'35" | 01:09'18" |
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