12.0 km | 00:52:04 | 04:20/km日期: 2016-10-04 18:51 - 地點: 大勇國小 - 天氣: 晴 - 卡路里: 691 Cal - 平均步頻: 180 - 溫度: 28°C - 濕度: 75%
Pace: 03'57" / 03'53" / 04'20" / 04'28" / 04'32" / 04'10" / 03'48" / 05'09" / 04'48" / 04'45" / 04'25" / 03'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'25" (+00'20") | 396 / 396 |
| 2 | | 03'20" (+00'15") | 406 / 803 |
| 3 | | 06'08" (+03'03") | 403 / 1206 |
| 4 | | 03'21" (+00'16") | 408 / 1614 |
| 5 | | 03'15" (+00'10") | 414 / 2029 |
| 6 | | 05'57" (+02'52") | 405 / 2434 |
| 7 | | 03'14" (+00'09") | 420 / 2855 |
| 8 | | 03'14" (+00'09") | 421 / 3276 |
| 9 | | 06'06" (+03'01") | 413 / 3689 |
| 10 | | 03'20" (+00'15") | 414 / 4103 |
| 11 | | 03'18" (+00'13") | 410 / 4514 |
| 12 | | 06'18" (+03'13") | 409 / 4923 |
| 13 | | 03'18" (+00'13") | 419 / 5343 |
| 14 | | 03'15" (+00'10") | 415 / 5758 |
| 15 | | 06'37" (+03'32") | 411 / 6169 |
| 16 | | 03'23" (+00'18") | 413 / 6583 |
| 17 | | 03'13" (+00'08") | 420 / 7003 |
| 18 | | 07'42" (+04'37") | 419 / 7422 |
| 19 | | 03'21" (+00'16") | 414 / 7836 |
| 20 | | 03'10" (+00'05") | 426 / 8263 |
| 21 | | 07'01" (+03'56") | 405 / 8668 |
| 22 | | 03'24" (+00'19") | 413 / 9082 |
| 23 | | 03'17" (+00'12") | 416 / 9499 |
| 24 | | 06'45" (+03'40") | 404 / 9904 |
| 25 | | 03'24" (+00'19") | 416 / 10320 |
| 26 | | 03'14" (+00'09") | 419 / 10739 |
| 27 | | 07'03" (+03'58") | 408 / 11148 |
| 28 | | 03'20" (+00'15") | 414 / 11563 |
| 29 | | 03'05" | 423 / 11987 |
| 30 | | 18'35" (+15'30") | 11 / 11998 |
團練成員：羅小弟
課表：Yasso 800 10x800 in 2:46 w/400 jogs
心得：
這次跑起來好像是最近最差的的，但還好有羅小弟陪跑最後五趟，不然我真的可能跑步完，居然有好幾圈沒在標準內，不知道是否因為ER距離拉長，恢復狀況變慢了，但繼續加油~MIZUNO接力賽要到了，我要繼續進化才行~
10月累積里程 :
449.65 km 
adidas adizero ace 7 累積 :
1514.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'57" | 00:03'57" |
| 2 | 03'53" | 00:07'50" |
| 3 | 04'20" | 00:12'10" |
| 4 | 04'28" | 00:16'38" |
| 5 | 04'32" | 00:21'10" |
| 6 | 04'10" | 00:25'20" |
| 7 | 03'48" | 00:29'08" |
| 8 | 05'09" | 00:34'17" |
| 9 | 04'48" | 00:39'05" |
| 10 | 04'45" | 00:43'50" |
| 11 | 04'25" | 00:48'15" |
| 12.0 | 03'50" | 00:52'05" |
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