11.3 km | 01:02:41 | 05:32/km日期: 2013-07-28 18:41 - 地點: 竹北體育場 - 天氣: 晴天很熱 - 卡路里: 861 Cal - 溫度: 29°C - 濕度: 77%
Pace: 05'41" / 05'33" / 05'37" / 05'36" / 05'33" / 05'33" / 05'31" / 05'30" / 05'31" / 05'21" / 05'17" / 06'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'40" (+00'33") | 461 / 461 |
| 2 | | 05'39" (+00'32") | 489 / 950 |
| 3 | | 05'31" (+00'24") | 495 / 1445 |
| 4 | | 05'35" (+00'28") | 488 / 1934 |
| 5 | | 05'34" (+00'27") | 495 / 2430 |
| 6 | | 05'36" (+00'29") | 484 / 2914 |
| 7 | | 05'35" (+00'28") | 494 / 3408 |
| 8 | | 05'32" (+00'25") | 492 / 3901 |
| 9 | | 05'36" (+00'29") | 498 / 4400 |
| 10 | | 05'35" (+00'28") | 494 / 4894 |
| 11 | | 05'32" (+00'25") | 489 / 5384 |
| 12 | | 05'32" (+00'25") | 495 / 5880 |
| 13 | | 05'29" (+00'22") | 494 / 6374 |
| 14 | | 05'34" (+00'27") | 502 / 6877 |
| 15 | | 05'30" (+00'23") | 495 / 7372 |
| 16 | | 05'29" (+00'22") | 494 / 7867 |
| 17 | | 05'24" (+00'17") | 498 / 8366 |
| 18 | | 05'34" (+00'27") | 486 / 8853 |
| 19 | | 05'26" (+00'19") | 498 / 9351 |
| 20 | | 05'21" (+00'14") | 494 / 9845 |
| 21 | | 05'20" (+00'13") | 495 / 10341 |
| 22 | | 05'15" (+00'08") | 504 / 10846 |
| 23 | | 05'07" | 507 / 11354 |
傍晚到竹北體育場恢復跑，夏天跑馬就是有這個好處，在跑的當下，因受到天氣的影響，跑得很掙扎，但也因如此所以跑得慢，跑完並不會覺得特別累，所以也沒有屯積太多的乳酸，並不需要刻意的恢復跑，反而像是平常正常的練跑，今天１１K下課。
7月累積里程 : 367.56 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'41" | 00:05'41" |
| 2 | 05'33" | 00:11'14" |
| 3 | 05'37" | 00:16'51" |
| 4 | 05'36" | 00:22'27" |
| 5 | 05'33" | 00:28'00" |
| 6 | 05'33" | 00:33'33" |
| 7 | 05'31" | 00:39'04" |
| 8 | 05'30" | 00:44'34" |
| 9 | 05'31" | 00:50'05" |
| 10 | 05'21" | 00:55'26" |
| 11 | 05'17" | 01:00'43" |
| 11.3 | 06'34" | 01:02'41" |
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