21.0 km | 01:36:31 | 04:35/km日期: 2014-04-04 18:43 - 總爬升: 145 m - 卡路里: 1231 Cal
Pace: 04'32" / 04'46" / 04'46" / 04'32" / 04'36" / 04'36" / 04'40" / 04'32" / 04'33" / 04'30" / 04'51" / 04'40" / 04'40" / 04'32" / 04'28" / 04'34" / 04'27" / 04'40" / 04'44" / 04'33" / 04'10" / 03'50" /
基本訓練
原本預定下班最多跑個15k，就要回家看棒球，不過到15k後感覺還不錯，又加上老婆放假回娘家，沒時間壓力，乾脆先把這禮拜半馬課表提前完成，這禮拜間歇跟lsd課表都完成了，看來假日能睡晚點囉！繼續加油。
4月累積里程 : 221.26 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'32" | 00:04'32" |
| 2 | 04'46" | 00:09'18" |
| 3 | 04'46" | 00:14'04" |
| 4 | 04'32" | 00:18'36" |
| 5 | 04'36" | 00:23'12" |
| 6 | 04'36" | 00:27'48" |
| 7 | 04'40" | 00:32'28" |
| 8 | 04'32" | 00:37'00" |
| 9 | 04'33" | 00:41'33" |
| 10 | 04'30" | 00:46'03" |
| 11 | 04'51" | 00:50'54" |
| 12 | 04'40" | 00:55'34" |
| 13 | 04'40" | 01:00'14" |
| 14 | 04'32" | 01:04'46" |
| 15 | 04'28" | 01:09'14" |
| 16 | 04'34" | 01:13'48" |
| 17 | 04'27" | 01:18'15" |
| 18 | 04'40" | 01:22'55" |
| 19 | 04'44" | 01:27'39" |
| 20 | 04'33" | 01:32'12" |
| 21 | 04'10" | 01:36'22" |
| 21.0 | 03'44" | 01:36'31" |
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