12.0 km | 01:01:11 | 05:04/km日期: 2014-11-12 16:50 - 地點: 華山 - 天氣: 陰 - 卡路里: 715 Cal - 溫度: 20°C - 濕度: 75%
Pace: 05'32" / 04'56" / 05'08" / 05'08" / 05'12" / 05'04" / 05'12" / 05'04" / 05'00" / 04'52" / 04'56" / 04'48" / 04'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'34" (+00'56") | 862 / 862 |
| 2 | | 05'02" (+00'24") | 393 / 1255 |
| 3 | | 04'57" (+00'19") | 403 / 1658 |
| 4 | | 05'09" (+00'31") | 397 / 2054 |
| 5 | | 05'06" (+00'28") | 404 / 2458 |
| 6 | | 05'03" (+00'25") | 402 / 2860 |
| 7 | | 05'09" (+00'31") | 391 / 3252 |
| 8 | | 05'07" (+00'29") | 400 / 3651 |
| 9 | | 05'17" (+00'39") | 388 / 4040 |
| 10 | | 05'08" (+00'30") | 395 / 4435 |
| 11 | | 05'05" (+00'27") | 400 / 4835 |
| 12 | | 05'10" (+00'32") | 390 / 5225 |
| 13 | | 05'06" (+00'28") | 392 / 5617 |
| 14 | | 05'17" (+00'39") | 384 / 6001 |
| 15 | | 05'08" (+00'30") | 396 / 6397 |
| 16 | | 05'10" (+00'32") | 399 / 6796 |
| 17 | | 05'03" (+00'25") | 396 / 7192 |
| 18 | | 05'23" (+00'45") | 377 / 7569 |
| 19 | | 05'04" (+00'26") | 398 / 7967 |
| 20 | | 04'49" (+00'11") | 411 / 8378 |
| 21 | | 05'05" (+00'27") | 393 / 8771 |
| 22 | | 04'47" (+00'09") | 424 / 9195 |
| 23 | | 04'56" (+00'18") | 398 / 9593 |
| 24 | | 04'59" (+00'21") | 391 / 9984 |
| 25 | | 04'52" (+00'14") | 396 / 10380 |
| 26 | | 04'56" (+00'18") | 398 / 10778 |
| 27 | | 05'09" (+00'31") | 372 / 11150 |
| 28 | | 04'51" (+00'13") | 395 / 11545 |
| 29 | | 04'38" | 398 / 11943 |
| 30 | | 04'47" (+00'09") | 66 / 12009 |
| 31 | | 00'00" | 0 / 12009 |
休息一天,體力有給他恢復一點.
5K時速度有下滑.
基本上還是有跑在一圈2分正負三秒的目標.
11月累積里程 : 205.12 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'32" | 00:05'32" |
| 2 | 04'56" | 00:10'28" |
| 3 | 05'08" | 00:15'36" |
| 4 | 05'08" | 00:20'44" |
| 5 | 05'12" | 00:25'56" |
| 6 | 05'04" | 00:31'00" |
| 7 | 05'12" | 00:36'12" |
| 8 | 05'04" | 00:41'16" |
| 9 | 05'00" | 00:46'16" |
| 10 | 04'52" | 00:51'08" |
| 11 | 04'56" | 00:56'04" |
| 12 | 04'48" | 01:00'52" |
| 12.0 | 22'13" | 01:01'04" |
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