11.2 km | 00:56:40 | 05:03/km日期: 2016-01-06 17:09 - 地點: 柑園小 - 天氣: 涼爽 - 卡路里: 633 Cal - 總步數: 8888 - 平均步頻: 156 - 平均步幅: 126 cm - 溫度: 16°C - 濕度: 97%
Pace: 05'25" / 04'41" / 04'49" / 04'41" / 04'53" / 05'04" / 04'59" / 05'00" / 04'57" / 05'18" / 05'12" / 08'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 07'20" (+03'24") | 451 / 451 | 152 / 89 |
| 2 | | 03'56" | 799 / 1250 | 169 / 149 |
| 3 | | 05'59" (+02'03") | 333 / 1583 | 169 / 98 |
| 4 | | 04'02" (+00'06") | 803 / 2387 | 170 / 144 |
| 5 | | 06'18" (+02'22") | 317 / 2704 | 162 / 97 |
| 6 | | 04'06" (+00'10") | 800 / 3504 | 169 / 143 |
| 7 | | 05'41" (+01'45") | 351 / 3855 | 157 / 111 |
| 8 | | 04'10" (+00'14") | 803 / 4658 | 170 / 140 |
| 9 | | 06'25" (+02'29") | 311 / 4970 | 153 / 101 |
| 10 | | 04'08" (+00'12") | 801 / 5771 | 170 / 142 |
| 11 | | 08'23" (+04'27") | 238 / 6009 | 134 / 88 |
| 12 | | 04'12" (+00'16") | 801 / 6811 | 172 / 138 |
| 13 | | 08'05" (+04'09") | 247 / 7058 | 109 / 113 |
| 14 | | 04'10" (+00'14") | 802 / 7860 | 168 / 141 |
| 15 | | 08'40" (+04'44") | 230 / 8091 | 112 / 102 |
| 16 | | 04'08" (+00'12") | 800 / 8891 | 171 / 140 |
| 17 | | 08'39" (+04'43") | 230 / 9122 | 118 / 97 |
| 18 | | 04'22" (+00'26") | 800 / 9922 | 169 / 134 |
| 19 | | 09'26" (+05'30") | 211 / 10134 | 95 / 111 |
| 20 | | 04'19" (+00'23") | 800 / 10934 | 171 / 134 |
| 21 | | 07'31" (+03'35") | 265 / 11200 | 139 / 95 |
間歇跑10趟，前8趟維持在3'20內，最後兩趟勉強跑到3'28，可是全馬大概只能跑4'30左右。各位前輩，請問小弟我還要做哪些訓練，成績才能在進步啊？給我答案吧！謝謝！
1月累積里程 :
152.97 km 
Asics 虎走3 寬楦 亮橘 累積 :
693.2 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'25" | 00:05'25" |
| 2 | 04'41" | 00:10'06" |
| 3 | 04'49" | 00:14'55" |
| 4 | 04'41" | 00:19'36" |
| 5 | 04'53" | 00:24'29" |
| 6 | 05'04" | 00:29'33" |
| 7 | 04'59" | 00:34'32" |
| 8 | 05'00" | 00:39'32" |
| 9 | 04'57" | 00:44'29" |
| 10 | 05'18" | 00:49'47" |
| 11 | 05'12" | 00:54'59" |
| 11.2 | 08'21" | 00:56'40" |
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