4.8 km | 00:21:22 | 04:27/km日期: 2017-02-08 19:12 - 卡路里: 259 Cal - 溫度: 21°C - 濕度: 62%
Pace: 03'08" / 04'32" / 04'35" / 03'03" / 04'43" / 01'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'09" (+00'05") | 418 / 418 |
| 2 | | 03'06" (+00'02") | 423 / 842 |
| 3 | | 03'06" (+00'02") | 429 / 1271 |
| 4 | | 15'48" (+12'44") | 110 / 1382 |
| 5 | | 03'06" (+00'02") | 409 / 1791 |
| 6 | | 03'14" (+00'10") | 411 / 2203 |
| 7 | | 03'06" (+00'02") | 422 / 2625 |
| 8 | | 14'43" (+11'39") | 122 / 2747 |
| 9 | | 03'05" (+00'01") | 414 / 3162 |
| 10 | | 03'06" (+00'02") | 420 / 3582 |
| 11 | | 03'04" | 428 / 4010 |
| 12 | | 18'14" (+15'10") | 97 / 4108 |
| 13 | | 03'11" (+00'07") | 411 / 4520 |
| 14 | | 03'07" (+00'03") | 422 / 4942 |
| 15 | | 03'04" | 426 / 5369 |
1.2KT*4
pace 80s/400m
rest 100s~105s
賽前調整5K配速(此調整自行亂入，請勿自行模仿)
2月累積里程 : 204.15 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'08" | 00:03'08" |
| 2 | 04'32" | 00:07'40" |
| 3 | 04'35" | 00:12'15" |
| 4 | 03'03" | 00:15'18" |
| 5 | 04'43" | 00:20'01" |
| 5.4 | 03'33" | 00:21'22" |
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