20.0 km | 01:31:34 | 04:34/km日期: 2014-09-28 06:05 - 總爬升: 195 m - 地點: 大溪鎮 - 天氣: 涼爽晴天 - 卡路里: 1081 Cal - 溫度: 23°C - 濕度: 88%
Pace: 04'30" / 04'28" / 04'27" / 04'31" / 04'24" / 04'20" / 04'26" / 04'27" / 04'27" / 05'00" / 05'08" / 05'08" / 04'33" / 04'53" / 04'46" / 04'45" / 04'37" / 04'10" / 04'08" / 04'24" / 02'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'30" (+00'22") | 1000 / 1000 |
| 2 | | 04'27" (+00'19") | 1000 / 2000 |
| 3 | | 04'27" (+00'19") | 1000 / 3000 |
| 4 | | 04'30" (+00'22") | 1000 / 4000 |
| 5 | | 04'24" (+00'16") | 1000 / 5000 |
| 6 | | 04'19" (+00'11") | 1000 / 6000 |
| 7 | | 04'26" (+00'18") | 1000 / 7000 |
| 8 | | 04'26" (+00'18") | 1000 / 8000 |
| 9 | | 04'27" (+00'19") | 1000 / 9000 |
| 10 | | 05'00" (+00'52") | 1000 / 10000 |
| 11 | | 05'07" (+00'59") | 1000 / 11000 |
| 12 | | 05'08" (+01'00") | 1000 / 12000 |
| 13 | | 04'32" (+00'24") | 1000 / 13000 |
| 14 | | 04'52" (+00'44") | 1000 / 14000 |
| 15 | | 04'46" (+00'38") | 1000 / 15000 |
| 16 | | 04'45" (+00'37") | 1000 / 16000 |
| 17 | | 04'37" (+00'29") | 1000 / 17000 |
| 18 | | 04'09" (+00'01") | 1000 / 18000 |
| 19 | | 04'08" | 1000 / 19000 |
| 20 | | 04'23" (+00'15") | 1000 / 20000 |
| 21 | | 03'52" | 12 / 20012 |
日常訓練 9KM平路 + 11 KM山路 計時跑 預計01:30 完成
結果不及格 多了一分半鐘 T _ T "
秋天的FU來了 早晨很涼爽 非常適合跑一下
山路果然不能小看 坡度的配速不好拿捏
看來以後的LFD 需要融入需山路
這是跑道體會不到的 繼續努力
9月累積里程 :
307.49 km 
ASICS SKYSENSOR GLIDE 2-wide 累積 :
669.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'30" | 00:04'30" |
| 2 | 04'28" | 00:08'58" |
| 3 | 04'27" | 00:13'25" |
| 4 | 04'31" | 00:17'56" |
| 5 | 04'24" | 00:22'20" |
| 6 | 04'20" | 00:26'40" |
| 7 | 04'26" | 00:31'06" |
| 8 | 04'27" | 00:35'33" |
| 9 | 04'27" | 00:40'00" |
| 10 | 05'00" | 00:45'00" |
| 11 | 05'08" | 00:50'08" |
| 12 | 05'08" | 00:55'16" |
| 13 | 04'33" | 00:59'49" |
| 14 | 04'53" | 01:04'42" |
| 15 | 04'46" | 01:09'28" |
| 16 | 04'45" | 01:14'13" |
| 17 | 04'37" | 01:18'50" |
| 18 | 04'10" | 01:23'00" |
| 19 | 04'08" | 01:27'08" |
| 20 | 04'24" | 01:31'32" |
| 20.0 | 02'44" | 01:31'34" |
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