9.7 km | 01:00:40 | 06:17/km日期: 2015-10-20 20:15 - 地點: 台北田徑場 - 天氣: 雨 - 卡路里: 512 Cal - 溫度: 26°C - 濕度: 75%
Pace: 05'12" / 05'03" / 05'00" / 09'35" / 05'00" / 05'01" / 12'18" / 05'46" / 06'27" / 06'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'17" (+00'25") | 305 / 305 |
| 2 | | 05'08" (+00'16") | 308 / 614 |
| 3 | | 04'58" (+00'06") | 308 / 922 |
| 4 | | 05'03" (+00'11") | 310 / 1232 |
| 5 | | 04'58" (+00'06") | 311 / 1544 |
| 6 | | 05'08" (+00'16") | 302 / 1846 |
| 7 | | 04'59" (+00'07") | 310 / 2157 |
| 8 | | 05'00" (+00'08") | 308 / 2465 |
| 9 | | 04'58" (+00'06") | 312 / 2777 |
| 10 | | 04'58" (+00'06") | 308 / 3085 |
| 11 | | 01:33'13" (+28'21") | 53 / 3139 |
| 12 | | 04'52" | 309 / 3449 |
| 13 | | 04'56" (+00'04") | 307 / 3757 |
| 14 | | 04'58" (+00'06") | 307 / 4064 |
| 15 | | 05'01" (+00'09") | 302 / 4367 |
| 16 | | 04'56" (+00'04") | 308 / 4675 |
| 17 | | 04'56" (+00'04") | 309 / 4985 |
| 18 | | 04'55" (+00'03") | 309 / 5294 |
| 19 | | 05'03" (+00'11") | 303 / 5597 |
| 20 | | 04'54" (+00'02") | 312 / 5910 |
| 21 | | 04'58" (+00'06") | 306 / 6217 |
| 22 | | 01:09'49" (+04'57") | 71 / 6289 |
| 23 | | 05'02" (+00'10") | 301 / 6590 |
| 24 | | 05'01" (+00'09") | 309 / 6899 |
| 25 | | 05'22" (+00'30") | 300 / 7200 |
| 26 | | 05'32" (+00'40") | 300 / 7501 |
| 27 | | 05'27" (+00'35") | 304 / 7805 |
| 28 | | 06'51" (+01'59") | 306 / 8111 |
| 29 | | 06'25" (+01'33") | 613 / 8725 |
| 30 | | 06'26" (+01'34") | 305 / 9031 |
| 31 | | 06'13" (+01'21") | 306 / 9338 |
| 32 | | 05'59" (+01'07") | 305 / 9643 |
| 33 | | 04'13" | 8 / 9651 |
10/20 課題 " 動態熱身+MRC訓練營+伸展放鬆 " 晚上帶著MRC的學員跑配速，今天以3000m*3趟, 間休5分，做為今晚的配速課程練習，除了讓學員感受配速的速度感及節奏感外，另外在跑動的過程中，提醒他們姿勢的要領及呼吸的調節，希望今晚的課程大家都有所收穫，在自行多加練習，相信大家都可以做得很好的，加油啦！
10月累積里程 :
412.41 km 
Mizuno Ekiden Spirit 累積 :
343.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'12" | 00:05'12" |
| 2 | 05'03" | 00:10'15" |
| 3 | 05'00" | 00:15'15" |
| 4 | 09'35" | 00:24'50" |
| 5 | 05'00" | 00:29'50" |
| 6 | 05'01" | 00:34'51" |
| 7 | 12'18" | 00:47'09" |
| 8 | 05'46" | 00:52'55" |
| 9 | 06'27" | 00:59'22" |
| 9.7 | 06'01" | 01:03'18" |
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