10.0 km | 00:41:24 | 04:08/km日期: 2016-09-20 18:42 - 卡路里: 540 Cal - 平均步頻: 188 - 溫度: 27°C - 濕度: 82%
Pace: 04'07" / 04'05" / 04'04" / 04'00" / 03'57" / 03'59" / 03'59" / 04'01" / 04'01" / 04'07" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'07" (+00'11") | 405 / 405 |
| 2 | | 04'06" (+00'10") | 409 / 814 |
| 3 | | 04'02" (+00'06") | 409 / 1223 |
| 4 | | 04'04" (+00'08") | 409 / 1633 |
| 5 | | 04'05" (+00'09") | 406 / 2039 |
| 6 | | 04'03" (+00'07") | 413 / 2453 |
| 7 | | 04'03" (+00'07") | 406 / 2859 |
| 8 | | 04'02" (+00'06") | 409 / 3269 |
| 9 | | 04'00" (+00'04") | 406 / 3675 |
| 10 | | 03'57" (+00'01") | 420 / 4096 |
| 11 | | 03'57" (+00'01") | 406 / 4503 |
| 12 | | 03'59" (+00'03") | 410 / 4913 |
| 13 | | 03'56" | 207 / 5121 |
| 14 | | 04'01" (+00'05") | 204 / 5325 |
| 15 | | 03'58" (+00'02") | 410 / 5736 |
| 16 | | 03'59" (+00'03") | 412 / 6149 |
| 17 | | 03'58" (+00'02") | 413 / 6562 |
| 18 | | 04'01" (+00'05") | 412 / 6974 |
| 19 | | 03'56" | 415 / 7390 |
| 20 | | 03'59" (+00'03") | 411 / 7801 |
| 21 | | 03'59" (+00'03") | 413 / 8215 |
| 22 | | 03'57" (+00'01") | 417 / 8632 |
| 23 | | 04'06" (+00'10") | 407 / 9039 |
| 24 | | 04'12" (+00'16") | 411 / 9451 |
| 25 | | 04'08" (+00'12") | 414 / 9866 |
| 26 | | 03'55" | 417 / 10283 |
五月後 就沒有跑過這課表了
10k 100s配速跑
第23 24掉速了 剩103秒
最後硬是跑完了
9月累積里程 : 172.22 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'07" | 00:04'07" |
| 2 | 04'05" | 00:08'12" |
| 3 | 04'04" | 00:12'16" |
| 4 | 04'00" | 00:16'16" |
| 5 | 03'57" | 00:20'13" |
| 6 | 03'59" | 00:24'12" |
| 7 | 03'59" | 00:28'11" |
| 8 | 04'01" | 00:32'12" |
| 9 | 04'01" | 00:36'13" |
| 10 | 04'07" | 00:40'20" |
| 10.3 | 03'49" | 00:41'25" |
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