16.4 km | 01:07:13 | 04:06/km日期: 2020-11-26 19:42 - 卡路里: 1037 Cal - 平均步頻: 176 - 溫度: 25°C - 濕度: 65% - PM2.5: 良好(11)
Pace: 04'07" / 04'08" / 04'10" / 04'07" / 04'04" / 04'05" / 04'04" / 04'05" / 04'04" / 04'10" / 04'09" / 04'09" / 04'10" / 04'09" / 04'08" / 04'03" / 03'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'01" (+00'10") | 406 / 406 |
| 2 | | 04'13" (+00'22") | 407 / 813 |
| 3 | | 04'09" (+00'18") | 407 / 1221 |
| 4 | | 04'00" (+00'09") | 417 / 1638 |
| 5 | | 04'12" (+00'21") | 400 / 2038 |
| 6 | | 04'06" (+00'15") | 410 / 2449 |
| 7 | | 04'13" (+00'22") | 403 / 2853 |
| 8 | | 04'03" (+00'12") | 411 / 3265 |
| 9 | | 04'06" (+00'15") | 410 / 3675 |
| 10 | | 04'11" (+00'20") | 407 / 4082 |
| 11 | | 04'01" (+00'10") | 414 / 4497 |
| 12 | | 04'08" (+00'17") | 405 / 4902 |
| 13 | | 04'04" (+00'13") | 413 / 5316 |
| 14 | | 04'01" (+00'10") | 419 / 5735 |
| 15 | | 04'08" (+00'17") | 412 / 6148 |
| 16 | | 04'01" (+00'10") | 416 / 6564 |
| 17 | | 04'05" (+00'14") | 411 / 6976 |
| 18 | | 04'02" (+00'11") | 415 / 7392 |
| 19 | | 04'06" (+00'15") | 405 / 7797 |
| 20 | | 04'07" (+00'16") | 409 / 8207 |
| 21 | | 04'02" (+00'11") | 412 / 8619 |
| 22 | | 04'03" (+00'12") | 411 / 9031 |
| 23 | | 04'04" (+00'13") | 409 / 9441 |
| 24 | | 04'12" (+00'21") | 401 / 9842 |
| 25 | | 04'12" (+00'21") | 407 / 10250 |
| 26 | | 04'06" (+00'15") | 410 / 10660 |
| 27 | | 04'11" (+00'20") | 400 / 11061 |
| 28 | | 04'07" (+00'16") | 412 / 11473 |
| 29 | | 04'09" (+00'18") | 411 / 11884 |
| 30 | | 04'10" (+00'19") | 393 / 12277 |
| 31 | | 04'08" (+00'17") | 408 / 12685 |
| 32 | | 04'09" (+00'18") | 404 / 13090 |
| 33 | | 04'12" (+00'21") | 399 / 13489 |
| 34 | | 04'07" (+00'16") | 814 / 14304 |
| 35 | | 04'09" (+00'18") | 406 / 14710 |
| 36 | | 04'06" (+00'15") | 406 / 15116 |
| 37 | | 04'00" (+00'09") | 416 / 15533 |
| 38 | | 04'03" (+00'12") | 407 / 15940 |
| 39 | | 03'51" | 407 / 16348 |
| 40 | | 01'51" | 9 / 16357 |
這是第1個tempo16, 還有1個要吃.
與忍堂交換過心得, 或許未來要再提前一週執行, tempo16共要吃3次. 累累的.
11月累積里程 : 294.93 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'07" | 00:04'07" |
| 2 | 04'08" | 00:08'15" |
| 3 | 04'10" | 00:12'25" |
| 4 | 04'07" | 00:16'32" |
| 5 | 04'04" | 00:20'36" |
| 6 | 04'05" | 00:24'41" |
| 7 | 04'04" | 00:28'45" |
| 8 | 04'05" | 00:32'50" |
| 9 | 04'04" | 00:36'54" |
| 10 | 04'10" | 00:41'04" |
| 11 | 04'09" | 00:45'13" |
| 12 | 04'09" | 00:49'22" |
| 13 | 04'10" | 00:53'32" |
| 14 | 04'09" | 00:57'41" |
| 15 | 04'08" | 01:01'49" |
| 16 | 04'03" | 01:05'52" |
| 16.4 | 03'46" | 01:07'13" |
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