12.2 km | 01:03:47 | 05:13/km日期: 2015-07-14 18:38 - 地點: 三民家商 - 天氣: 晴 - 卡路里: 624 Cal - 溫度: 30°C - 濕度: 84%
Pace: 05'56" / 05'18" / 06'59" / 04'39" / 04'21" / 05'04" / 04'24" / 05'09" / 04'33" / 11'20" / 05'55" / 06'09" / 06'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'56" (+02'55") | 1000 / 1000 |
| 2 | | 05'22" (+02'21") | 1820 / 2820 |
| 3 | | 03'01" | 197 / 3018 |
| 4 | | 05'27" (+02'26") | 203 / 3221 |
| 5 | | 03'24" (+00'23") | 189 / 3411 |
| 6 | | 05'16" (+02'15") | 202 / 3613 |
| 7 | | 03'21" (+00'20") | 188 / 3802 |
| 8 | | 05'45" (+02'44") | 208 / 4010 |
| 9 | | 03'17" (+00'16") | 198 / 4208 |
| 10 | | 05'53" (+02'52") | 203 / 4412 |
| 11 | | 03'11" (+00'10") | 200 / 4613 |
| 12 | | 06'01" (+03'00") | 201 / 4814 |
| 13 | | 03'14" (+00'13") | 195 / 5010 |
| 14 | | 06'01" (+03'00") | 199 / 5210 |
| 15 | | 03'12" (+00'11") | 197 / 5407 |
| 16 | | 06'13" (+03'12") | 202 / 5609 |
| 17 | | 03'10" (+00'09") | 193 / 5802 |
| 18 | | 06'16" (+03'15") | 210 / 6013 |
| 19 | | 03'05" (+00'04") | 199 / 6213 |
| 20 | | 06'11" (+03'10") | 204 / 6417 |
| 21 | | 03'10" (+00'09") | 196 / 6614 |
| 22 | | 06'26" (+03'25") | 196 / 6810 |
| 23 | | 03'12" (+00'11") | 197 / 7008 |
| 24 | | 05'36" (+02'35") | 209 / 7217 |
| 25 | | 03'14" (+00'13") | 192 / 7409 |
| 26 | | 06'56" (+03'55") | 191 / 7601 |
| 27 | | 03'10" (+00'09") | 196 / 7797 |
| 28 | | 06'47" (+03'46") | 204 / 8001 |
| 29 | | 03'06" (+00'05") | 195 / 8197 |
| 30 | | 06'37" (+03'36") | 198 / 8396 |
| 31 | | 03'10" (+00'09") | 197 / 8593 |
| 32 | | 06'38" (+03'37") | 208 / 8802 |
| 33 | | 03'06" (+00'05") | 197 / 8999 |
| 34 | | 07'03" (+04'02") | 210 / 9210 |
| 35 | | 03'10" (+00'09") | 197 / 9408 |
| 36 | | 06'11" (+03'10") | 2782 / 12190 |
07/14 基礎期 W2D2 warm up 2.8km
200*17 R配速(20+17) jog 200m
cool down 2.8km
200m拆成前100m 20s，後100m17s，還蠻有趣的。
7月累積里程 :
288.05 km 
Saucony virrata 累積 :
2082.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'56" | 00:05'56" |
| 2 | 05'18" | 00:11'14" |
| 3 | 06'59" | 00:18'13" |
| 4 | 04'39" | 00:22'52" |
| 5 | 04'21" | 00:27'13" |
| 6 | 05'04" | 00:32'17" |
| 7 | 04'24" | 00:36'41" |
| 8 | 05'09" | 00:41'50" |
| 9 | 04'33" | 00:46'23" |
| 10 | 11'20" | 00:57'43" |
| 11 | 05'55" | 01:03'38" |
| 12 | 06'09" | 01:09'47" |
| 12.2 | 06'23" | 01:11'00" |
展開計圈分析
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