15.0 km | 01:15:58 | 05:03/km日期: 2014-10-15 04:53 - 地點: 凸 - 天氣: 涼 - 卡路里: 947 Cal - 溫度: 19°C - 濕度: 73%
Pace: 05'45" / 04'48" / 04'48" / 05'27" / 04'49" / 05'17" / 08'47" / 04'50" / 04'57" / 05'30" / 04'59" / 04'56" / 06'42" / 04'48" / 04'34" / 05'44" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'45" (+01'11") | 1000 / 1000 |
| 2 | | 04'48" (+00'14") | 1000 / 2000 |
| 3 | | 04'47" (+00'13") | 1000 / 3000 |
| 4 | | 05'27" (+00'53") | 1000 / 4000 |
| 5 | | 04'49" (+00'15") | 1000 / 5000 |
| 6 | | 04'51" (+00'17") | 1000 / 6000 |
| 7 | | 05'23" (+00'49") | 1000 / 7000 |
| 8 | | 04'50" (+00'16") | 1000 / 8000 |
| 9 | | 04'55" (+00'21") | 1000 / 9000 |
| 10 | | 05'30" (+00'56") | 1000 / 10000 |
| 11 | | 04'58" (+00'24") | 1000 / 11000 |
| 12 | | 04'56" (+00'22") | 1000 / 12000 |
| 13 | | 05'21" (+00'47") | 1000 / 13000 |
| 14 | | 04'47" (+00'13") | 1000 / 14000 |
| 15 | | 04'34" | 1000 / 15000 |
| 16 | | 05'22" (+00'48") | 29 / 15029 |
黃崇華教練的Sub-4課表, 一周只有兩個重點訓練:
1. 反覆跑: 2K快 + 1K慢 , 慢跑要保持在 Marathon Pace以上 ~ 共五趟.
2. 18 ~ 22K 山路Marathon Pace run.
其他時間只要求跑量 (80K/week).
今天第6K繫鞋帶, 第7K回家拿水停表!
~ 累@@
這課表也不好吃!
10月累積里程 :
282.82 km 
Saucony Kinvara 5 累積 :
1349.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'45" | 00:05'45" |
| 2 | 04'48" | 00:10'33" |
| 3 | 04'48" | 00:15'21" |
| 4 | 05'27" | 00:20'48" |
| 5 | 04'49" | 00:25'37" |
| 6 | 05'17" | 00:30'54" |
| 7 | 08'47" | 00:39'41" |
| 8 | 04'50" | 00:44'31" |
| 9 | 04'57" | 00:49'28" |
| 10 | 05'30" | 00:54'58" |
| 11 | 04'59" | 00:59'57" |
| 12 | 04'56" | 01:04'53" |
| 13 | 06'42" | 01:11'35" |
| 14 | 04'48" | 01:16'23" |
| 15 | 04'34" | 01:20'57" |
| 15.0 | 05'42" | 01:21'07" |
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