19.7 km | 01:25:15 | 04:20/km日期: 2015-10-12 19:08 - 地點: 台田 - 天氣: 涼有風 - 卡路里: 1167 Cal - 溫度: 24°C - 濕度: 63%
Pace: 04'04" / 04'12" / 04'16" / 04'18" / 04'16" / 04'10" / 04'13" / 04'20" / 04'12" / 04'13" / 04'16" / 04'15" / 04'14" / 04'14" / 04'16" / 04'20" / 04'09" / 04'18" / 04'15" / 04'27" / 00'18" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'00" | 436 / 436 |
| 2 | | 04'08" (+00'08") | 421 / 858 |
| 3 | | 04'11" (+00'11") | 414 / 1272 |
| 4 | | 04'10" (+00'10") | 414 / 1687 |
| 5 | | 04'09" (+00'09") | 421 / 2108 |
| 6 | | 04'19" (+00'19") | 407 / 2516 |
| 7 | | 04'19" (+00'19") | 407 / 2924 |
| 8 | | 04'10" (+00'10") | 414 / 3338 |
| 9 | | 04'14" (+00'14") | 411 / 3750 |
| 10 | | 04'22" (+00'22") | 400 / 4150 |
| 11 | | 04'23" (+00'23") | 409 / 4559 |
| 12 | | 04'09" (+00'09") | 404 / 4964 |
| 13 | | 04'07" (+00'07") | 407 / 5372 |
| 14 | | 04'13" (+00'13") | 406 / 5779 |
| 15 | | 04'07" (+00'07") | 411 / 6191 |
| 16 | | 04'20" (+00'20") | 406 / 6597 |
| 17 | | 04'12" (+00'12") | 412 / 7009 |
| 18 | | 04'21" (+00'21") | 405 / 7415 |
| 19 | | 04'15" (+00'15") | 407 / 7822 |
| 20 | | 04'18" (+00'18") | 405 / 8228 |
| 21 | | 04'06" (+00'06") | 413 / 8642 |
| 22 | | 04'17" (+00'17") | 407 / 9049 |
| 23 | | 04'13" (+00'13") | 405 / 9455 |
| 24 | | 04'15" (+00'15") | 411 / 9866 |
| 25 | | 04'14" (+00'14") | 405 / 10271 |
| 26 | | 04'16" (+00'16") | 405 / 10677 |
| 27 | | 04'15" (+00'15") | 411 / 11088 |
| 28 | | 04'12" (+00'12") | 412 / 11501 |
| 29 | | 04'20" (+00'20") | 407 / 11908 |
| 30 | | 04'23" (+00'23") | 405 / 12313 |
| 31 | | 04'06" (+00'06") | 417 / 12731 |
| 32 | | 04'09" (+00'09") | 417 / 13148 |
| 33 | | 04'17" (+00'17") | 407 / 13556 |
| 34 | | 04'10" (+00'10") | 418 / 13975 |
| 35 | | 04'17" (+00'17") | 411 / 14386 |
| 36 | | 04'19" (+00'19") | 408 / 14795 |
| 37 | | 04'12" (+00'12") | 415 / 15211 |
| 38 | | 04'24" (+00'24") | 400 / 15611 |
| 39 | | 04'20" (+00'20") | 402 / 16013 |
| 40 | | 04'07" (+00'07") | 408 / 16422 |
| 41 | | 04'09" (+00'09") | 400 / 16822 |
| 42 | | 04'20" (+00'20") | 399 / 17222 |
| 43 | | 04'22" (+00'22") | 400 / 17622 |
| 44 | | 04'10" (+00'10") | 407 / 18029 |
| 45 | | 04'13" (+00'13") | 405 / 18435 |
| 46 | | 04'17" (+00'17") | 399 / 18835 |
| 47 | | 04'20" (+00'20") | 406 / 19241 |
| 48 | | 04'30" (+00'30") | 403 / 19645 |
| 49 | | 04'28" (+00'28") | 406 / 20051 |
阿不拉開課表
400公尺105秒60圈配速跑24K
今天成績49圈下來平均104秒
少跑了11圈
收操時做了二套核心肌群訓練
回家後才發現左大𧿹趾起了大血泡
應該是太久沒有跑有強度的長距離
10月累積里程 : 286.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'04" | 00:04'04" |
| 2 | 04'12" | 00:08'16" |
| 3 | 04'16" | 00:12'32" |
| 4 | 04'18" | 00:16'50" |
| 5 | 04'16" | 00:21'06" |
| 6 | 04'10" | 00:25'16" |
| 7 | 04'13" | 00:29'29" |
| 8 | 04'20" | 00:33'49" |
| 9 | 04'12" | 00:38'01" |
| 10 | 04'13" | 00:42'14" |
| 11 | 04'16" | 00:46'30" |
| 12 | 04'15" | 00:50'45" |
| 13 | 04'14" | 00:54'59" |
| 14 | 04'14" | 00:59'13" |
| 15 | 04'16" | 01:03'29" |
| 16 | 04'20" | 01:07'49" |
| 17 | 04'09" | 01:11'58" |
| 18 | 04'18" | 01:16'16" |
| 19 | 04'15" | 01:20'31" |
| 20 | 04'27" | 01:24'58" |
| 20.1 | 03'51" | 01:25'10" |
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