23.1 km | 01:48:06 | 04:40/km日期: 2015-01-20 18:54 - 地點: 畫圈圈 - 天氣: 好天氣 - 卡路里: 1963 Cal - 溫度: 19°C - 濕度: 71%
Pace: 04'31" / 04'27" / 04'24" / 04'23" / 04'25" / 04'24" / 04'19" / 04'23" / 04'21" / 04'26" / 04'19" / 04'19" / 04'22" / 04'21" / 04'22" / 04'03" / 04'17" / 04'19" / 04'20" / 04'20" / 04'22" / 04'17" / 04'21" / 87'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'26" (+00'35") | 398 / 398 |
| 2 | | 04'30" (+00'39") | 417 / 815 |
| 3 | | 04'24" (+00'33") | 408 / 1223 |
| 4 | | 04'25" (+00'34") | 410 / 1633 |
| 5 | | 04'33" (+00'42") | 417 / 2051 |
| 6 | | 04'29" (+00'38") | 408 / 2459 |
| 7 | | 04'24" (+00'33") | 416 / 2876 |
| 8 | | 04'18" (+00'27") | 421 / 3297 |
| 9 | | 04'23" (+00'32") | 409 / 3707 |
| 10 | | 04'20" (+00'29") | 422 / 4129 |
| 11 | | 04'25" (+00'34") | 414 / 4544 |
| 12 | | 04'27" (+00'36") | 406 / 4951 |
| 13 | | 04'22" (+00'31") | 412 / 5363 |
| 14 | | 04'23" (+00'32") | 416 / 5780 |
| 15 | | 04'23" (+00'32") | 405 / 6185 |
| 16 | | 04'21" (+00'30") | 416 / 6602 |
| 17 | | 04'18" (+00'27") | 414 / 7016 |
| 18 | | 04'21" (+00'30") | 413 / 7430 |
| 19 | | 04'25" (+00'34") | 406 / 7836 |
| 20 | | 04'20" (+00'29") | 418 / 8255 |
| 21 | | 04'19" (+00'28") | 408 / 8663 |
| 22 | | 04'20" (+00'29") | 406 / 9069 |
| 23 | | 04'28" (+00'37") | 409 / 9479 |
| 24 | | 04'24" (+00'33") | 409 / 9888 |
| 25 | | 04'22" (+00'31") | 418 / 10307 |
| 26 | | 04'22" (+00'31") | 407 / 10715 |
| 27 | | 04'18" (+00'27") | 421 / 11136 |
| 28 | | 04'18" (+00'27") | 413 / 11549 |
| 29 | | 04'17" (+00'26") | 416 / 11966 |
| 30 | | 04'19" (+00'28") | 419 / 12385 |
| 31 | | 04'21" (+00'30") | 412 / 12798 |
| 32 | | 04'20" (+00'29") | 415 / 13213 |
| 33 | | 04'22" (+00'31") | 415 / 13628 |
| 34 | | 04'20" (+00'29") | 414 / 14043 |
| 35 | | 04'19" (+00'28") | 412 / 14456 |
| 36 | | 04'22" (+00'31") | 419 / 14875 |
| 37 | | 04'20" (+00'29") | 414 / 15290 |
| 38 | | 03'51" | 508 / 15799 |
| 39 | | 04'16" (+00'25") | 417 / 16216 |
| 40 | | 04'17" (+00'26") | 404 / 16621 |
| 41 | | 04'16" (+00'25") | 408 / 17029 |
| 42 | | 04'22" (+00'31") | 400 / 17430 |
| 43 | | 04'17" (+00'26") | 408 / 17838 |
| 44 | | 04'16" (+00'25") | 409 / 18247 |
| 45 | | 04'18" (+00'27") | 402 / 18650 |
| 46 | | 04'22" (+00'31") | 399 / 19050 |
| 47 | | 04'16" (+00'25") | 412 / 19462 |
| 48 | | 04'24" (+00'33") | 407 / 19870 |
| 49 | | 04'18" (+00'27") | 401 / 20272 |
| 50 | | 04'21" (+00'30") | 413 / 20685 |
| 51 | | 04'21" (+00'30") | 404 / 21090 |
| 52 | | 04'14" (+00'23") | 412 / 21503 |
| 53 | | 04'20" (+00'29") | 406 / 21910 |
| 54 | | 04'19" (+00'28") | 416 / 22327 |
| 55 | | 04'22" (+00'31") | 400 / 22727 |
| 56 | | 04'21" (+00'30") | 416 / 23144 |
基本訓練-原本預定430跑30K,跑了23K腳底板痛撐不下去只好放棄
1月累積里程 :
342.67 km 
asics TJR272-4807 累積 :
6512.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'31" | 00:04'31" |
| 2 | 04'27" | 00:08'58" |
| 3 | 04'24" | 00:13'22" |
| 4 | 04'23" | 00:17'45" |
| 5 | 04'25" | 00:22'10" |
| 6 | 04'24" | 00:26'34" |
| 7 | 04'19" | 00:30'53" |
| 8 | 04'23" | 00:35'16" |
| 9 | 04'21" | 00:39'37" |
| 10 | 04'26" | 00:44'03" |
| 11 | 04'19" | 00:48'22" |
| 12 | 04'19" | 00:52'41" |
| 13 | 04'22" | 00:57'03" |
| 14 | 04'21" | 01:01'24" |
| 15 | 04'22" | 01:05'46" |
| 16 | 04'03" | 01:09'49" |
| 17 | 04'17" | 01:14'06" |
| 18 | 04'19" | 01:18'25" |
| 19 | 04'20" | 01:22'45" |
| 20 | 04'20" | 01:27'05" |
| 21 | 04'22" | 01:31'27" |
| 22 | 04'17" | 01:35'44" |
| 23 | 04'21" | 01:40'05" |
| 23.1 | 87'08" | 01:48'06" |
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