10.8 km | 01:12:04 | 06:39/km日期: 2015-01-21 19:34 - 卡路里: 653 Cal - 溫度: 15°C - 濕度: 86%
Pace: 05'54" / 05'12" / 05'14" / 11'37" / 05'42" / 05'43" / 05'42" / 08'19" / 07'02" / 06'20" / 06'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'30" (+00'02") | 416 / 416 |
| 2 | | 22'48" (+19'20") | 63 / 479 |
| 3 | | 03'30" (+00'02") | 421 / 901 |
| 4 | | 15'17" (+11'49") | 95 / 996 |
| 5 | | 03'35" (+00'07") | 419 / 1416 |
| 6 | | 14'46" (+11'18") | 100 / 1516 |
| 7 | | 03'36" (+00'08") | 425 / 1942 |
| 8 | | 12'53" (+09'25") | 116 / 2058 |
| 9 | | 03'36" (+00'08") | 415 / 2474 |
| 10 | | 13'18" (+09'50") | 113 / 2588 |
| 11 | | 03'28" | 431 / 3019 |
| 12 | | 12'59" (+09'31") | 114 / 3133 |
| 13 | | 03'48" (+00'20") | 412 / 3546 |
| 14 | | 34'49" (+31'21") | 220 / 3767 |
| 15 | | 03'39" (+00'11") | 410 / 4177 |
| 16 | | 13'48" (+10'20") | 101 / 4278 |
| 17 | | 03'37" (+00'09") | 415 / 4693 |
| 18 | | 12'05" (+08'37") | 118 / 4811 |
| 19 | | 03'43" (+00'15") | 416 / 5228 |
| 20 | | 12'13" (+08'45") | 116 / 5345 |
| 21 | | 03'55" (+00'27") | 420 / 5766 |
| 22 | | 11'41" (+08'13") | 112 / 5878 |
| 23 | | 03'57" (+00'29") | 415 / 6293 |
| 24 | | 12'02" (+08'34") | 107 / 6401 |
| 25 | | 03'57" (+00'29") | 408 / 6809 |
| 26 | | 12'15" (+08'47") | 104 / 6914 |
| 27 | | 03'53" (+00'25") | 415 / 7330 |
| 28 | | 20'15" (+16'47") | 223 / 7553 |
| 29 | | 03'44" (+00'16") | 412 / 7966 |
| 30 | | 27'16" (+23'48") | 63 / 8029 |
| 31 | | 03'39" (+00'11") | 413 / 8442 |
| 32 | | 38'13" (+34'45") | 34 / 8477 |
| 33 | | 03'42" (+00'14") | 423 / 8900 |
| 34 | | 28'30" (+25'02") | 59 / 8959 |
| 35 | | 03'54" (+00'26") | 413 / 9372 |
| 36 | | 07'13" (+03'45") | 1000 / 10372 |
| 37 | | 06'35" (+03'07") | 451 / 10824 |
400間歇18趟+緩跑
跑步跟休息停跑時間都是90-98秒
7-8趟中間有休息久一點
1月累積里程 : 192.46 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'54" | 00:05'54" |
| 2 | 05'12" | 00:11'06" |
| 3 | 05'14" | 00:16'20" |
| 4 | 11'37" | 00:27'57" |
| 5 | 05'42" | 00:33'39" |
| 6 | 05'43" | 00:39'22" |
| 7 | 05'42" | 00:45'04" |
| 8 | 08'19" | 00:53'23" |
| 9 | 07'02" | 01:00'25" |
| 10 | 06'20" | 01:06'45" |
| 10.8 | 06'29" | 01:12'06" |
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