13.7 km | 01:10:37 | 05:10/km日期: 2015-11-19 19:55 - 地點: 陽光公園 - 天氣: 月亮很漂亮 - 卡路里: 975 Cal - 溫度: 23°C - 濕度: 78%
Pace: 06'40" / 05'59" / 05'02" / 04'53" / 04'56" / 04'52" / 04'52" / 04'43" / 04'49" / 04'49" / 04'45" / 04'45" / 05'33" / 06'07" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'42" (+01'59") | 1014 / 1014 |
| 2 | | 05'54" (+01'11") | 1021 / 2036 |
| 3 | | 05'00" (+00'17") | 1001 / 3037 |
| 4 | | 04'54" (+00'11") | 1013 / 4051 |
| 5 | | 04'54" (+00'11") | 1000 / 5051 |
| 6 | | 04'51" (+00'08") | 1013 / 6064 |
| 7 | | 04'52" (+00'09") | 1014 / 7079 |
| 8 | | 04'43" | 997 / 8077 |
| 9 | | 04'47" (+00'04") | 1013 / 9091 |
| 10 | | 04'50" (+00'07") | 1000 / 10092 |
| 11 | | 04'45" (+00'02") | 1014 / 11106 |
| 12 | | 04'46" (+00'03") | 1006 / 12113 |
| 13 | | 05'29" (+00'46") | 1011 / 13125 |
| 14 | | 05'11" (+00'28") | 658 / 13783 |
昨天5分速練習，今天再來一次。2K熱身配180到190bpm步頻。111CM步幅。剛開始時要跨步出去勉強達到5分速，後來隨著步頻愈來愈快，不太需要太用力去跨步，跑完10K費時48分50秒
11月累積里程 :
253.28 km 
ASICS MARATHON SORTIE JAPAN DUO 累積 :
2782.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'40" | 00:06'40" |
| 2 | 05'59" | 00:12'39" |
| 3 | 05'02" | 00:17'41" |
| 4 | 04'53" | 00:22'34" |
| 5 | 04'56" | 00:27'30" |
| 6 | 04'52" | 00:32'22" |
| 7 | 04'52" | 00:37'14" |
| 8 | 04'43" | 00:41'57" |
| 9 | 04'49" | 00:46'46" |
| 10 | 04'49" | 00:51'35" |
| 11 | 04'45" | 00:56'20" |
| 12 | 04'45" | 01:01'05" |
| 13 | 05'33" | 01:06'38" |
| 13.7 | 06'07" | 01:10'37" |
展開計圈分析
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