12.0 km | 00:55:14 | 04:35/km日期: 2014-10-03 05:03 - 地點: 三重體育館 - 天氣: 晴 - 卡路里: 703 Cal - 溫度: 24°C - 濕度: 75%
Pace: 04'40" / 04'48" / 04'48" / 05'26" / 04'36" / 04'24" / 04'32" / 04'40" / 04'24" / 04'40" / 04'24" / 387'52" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'34" (+00'23") | 386 / 386 |
| 2 | | 04'52" (+00'41") | 386 / 772 |
| 3 | | 05'04" (+00'53") | 375 / 1147 |
| 4 | | 04'45" (+00'34") | 392 / 1539 |
| 5 | | 04'49" (+00'38") | 387 / 1926 |
| 6 | | 04'38" (+00'27") | 395 / 2321 |
| 7 | | 05'02" (+00'51") | 374 / 2695 |
| 8 | | 04'46" (+00'35") | 388 / 3083 |
| 9 | | 04'50" (+00'39") | 386 / 3469 |
| 10 | | 04'42" (+00'31") | 393 / 3862 |
| 11 | | 04'53" (+00'42") | 399 / 4261 |
| 12 | | 04'32" (+00'21") | 407 / 4668 |
| 13 | | 04'32" (+00'21") | 404 / 5072 |
| 14 | | 04'31" (+00'20") | 413 / 5485 |
| 15 | | 04'25" (+00'14") | 418 / 5903 |
| 16 | | 04'30" (+00'19") | 411 / 6314 |
| 17 | | 04'34" (+00'23") | 411 / 6725 |
| 18 | | 04'30" (+00'19") | 411 / 7135 |
| 19 | | 04'32" (+00'21") | 411 / 7546 |
| 20 | | 04'53" (+00'42") | 385 / 7931 |
| 21 | | 04'14" (+00'03") | 424 / 8355 |
| 22 | | 04'34" (+00'23") | 397 / 8752 |
| 23 | | 04'44" (+00'33") | 390 / 9142 |
| 24 | | 04'35" (+00'24") | 396 / 9539 |
| 25 | | 04'36" (+00'25") | 408 / 9947 |
| 26 | | 04'22" (+00'11") | 404 / 10351 |
| 27 | | 04'27" (+00'16") | 396 / 10747 |
| 28 | | 04'11" | 409 / 11156 |
| 29 | | 04'17" (+00'06") | 420 / 11576 |
| 30 | | 04'22" (+00'11") | 404 / 11980 |
赤足30圈配速跑，每圈115秒
發現這種配速對我剛剛好
最後5圈還能拉一咪咪的速
星期天的石門半馬前半就用這種配速試試
後半看狀況加減速
10月累積里程 :
270.43 km 
Barefoot 累積 :
4006.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'40" | 00:04'40" |
| 2 | 04'48" | 00:09'28" |
| 3 | 04'48" | 00:14'16" |
| 4 | 05'26" | 00:19'42" |
| 5 | 04'36" | 00:24'18" |
| 6 | 04'24" | 00:28'42" |
| 7 | 04'32" | 00:33'14" |
| 8 | 04'40" | 00:37'54" |
| 9 | 04'24" | 00:42'18" |
| 10 | 04'40" | 00:46'58" |
| 11 | 04'24" | 00:51'22" |
| 12.0 | 04'21" | 00:55'38" |
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