23.0 km | 02:02:07 | 05:18/km日期: 2015-11-01 06:02 - 地點: 河濱 - 天氣: 舒服 - 卡路里: 1481 Cal - 溫度: 22°C - 濕度: 78%
Pace: 05'40" / 05'18" / 05'29" / 05'20" / 05'17" / 05'18" / 05'15" / 05'07" / 05'13" / 05'17" / 06'51" / 10'01" / 05'09" / 05'10" / 05'24" / 05'08" / 09'38" / 05'19" / 05'10" / 05'24" / 07'27" / 05'16" / 05'30" / 03'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'39" (+00'33") | 1000 / 1000 |
| 2 | | 05'18" (+00'12") | 1000 / 2000 |
| 3 | | 05'28" (+00'22") | 1000 / 3000 |
| 4 | | 05'20" (+00'14") | 1000 / 4000 |
| 5 | | 05'16" (+00'10") | 1000 / 5000 |
| 6 | | 05'18" (+00'12") | 1000 / 6000 |
| 7 | | 05'15" (+00'09") | 1000 / 7000 |
| 8 | | 05'06" | 1000 / 8000 |
| 9 | | 05'13" (+00'07") | 1000 / 9000 |
| 10 | | 05'17" (+00'11") | 1000 / 10000 |
| 11 | | 05'22" (+00'16") | 1000 / 11000 |
| 12 | | 05'18" (+00'12") | 1000 / 12000 |
| 13 | | 05'08" (+00'02") | 1000 / 13000 |
| 14 | | 05'09" (+00'03") | 1000 / 14000 |
| 15 | | 05'24" (+00'18") | 1000 / 15000 |
| 16 | | 05'08" (+00'02") | 1000 / 16000 |
| 17 | | 05'12" (+00'06") | 1000 / 17000 |
| 18 | | 05'18" (+00'12") | 1000 / 18000 |
| 19 | | 05'10" (+00'04") | 1000 / 19000 |
| 20 | | 05'23" (+00'17") | 1000 / 20000 |
| 21 | | 05'27" (+00'21") | 1000 / 21000 |
| 22 | | 05'16" (+00'10") | 1000 / 22000 |
| 23 | | 05'29" (+00'23") | 1000 / 23000 |
| 24 | | 03'54" | 6 / 23006 |
2小時長距離練習，跑了23k，感覺有到位。
天氣涼了，技術與體能逐步到位，今天往馬場町跑2小時的長距離，半途遇上艋舺杯的跑者，一路觀察菁英跑者的跑姿（陳振芳大哥好像有瞥見你啊！超快超帥的……），5'10左右速度跑起來輕鬆愉快，2小時跑了23k，均速5'18。
試跑NIKE新鞋，類似虎走的路感，前腳掌感覺更薄（前2天赤足的水泡超痛），但包附感很棒，加以磨合，是一雙可以跑出速度的好鞋。年底的比賽鞋應該是妳啦！
11月累積里程 : 275.26 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'40" | 00:05'40" |
| 2 | 05'18" | 00:10'58" |
| 3 | 05'29" | 00:16'27" |
| 4 | 05'20" | 00:21'47" |
| 5 | 05'17" | 00:27'04" |
| 6 | 05'18" | 00:32'22" |
| 7 | 05'15" | 00:37'37" |
| 8 | 05'07" | 00:42'44" |
| 9 | 05'13" | 00:47'57" |
| 10 | 05'17" | 00:53'14" |
| 11 | 06'51" | 01:00'05" |
| 12 | 10'01" | 01:10'06" |
| 13 | 05'09" | 01:15'15" |
| 14 | 05'10" | 01:20'25" |
| 15 | 05'24" | 01:25'49" |
| 16 | 05'08" | 01:30'57" |
| 17 | 09'38" | 01:40'35" |
| 18 | 05'19" | 01:45'54" |
| 19 | 05'10" | 01:51'04" |
| 20 | 05'24" | 01:56'28" |
| 21 | 07'27" | 02:03'55" |
| 22 | 05'16" | 02:09'11" |
| 23 | 05'30" | 02:14'41" |
| 23.0 | 04'52" | 02:14'43" |
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