22.1 km | 01:50:51 | 05:00/km日期: 2019-11-24 06:33 - 總爬升: 334 m - 天氣: 無風 - 卡路里: 1500 Cal - 平均步頻: 170 - 溫度: 21°C - 濕度: 88%
Pace: 05'19" / 05'05" / 04'58" / 05'03" / 04'39" / 05'01" / 05'54" / 05'00" / 05'13" / 05'13" / 05'09" / 05'11" / 05'04" / 04'59" / 04'51" / 13'19" / 05'36" / 04'51" / 04'47" / 04'55" / 05'13" / 04'54" / 05'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'18" (+00'40") | 1000 / 1000 |
| 2 | | 05'04" (+00'26") | 1000 / 2000 |
| 3 | | 04'58" (+00'20") | 1000 / 3000 |
| 4 | | 05'03" (+00'25") | 1000 / 4000 |
| 5 | | 04'38" | 1000 / 5000 |
| 6 | | 05'00" (+00'22") | 1000 / 6000 |
| 7 | | 05'16" (+00'38") | 1000 / 7000 |
| 8 | | 04'59" (+00'21") | 1000 / 8000 |
| 9 | | 05'13" (+00'35") | 1000 / 9000 |
| 10 | | 05'13" (+00'35") | 1000 / 10000 |
| 11 | | 05'09" (+00'31") | 1000 / 11000 |
| 12 | | 05'10" (+00'32") | 1000 / 12000 |
| 13 | | 05'04" (+00'26") | 1000 / 13000 |
| 14 | | 04'59" (+00'21") | 1000 / 14000 |
| 15 | | 04'50" (+00'12") | 1000 / 15000 |
| 16 | | 04'49" (+00'11") | 1000 / 16000 |
| 17 | | 04'58" (+00'20") | 1000 / 17000 |
| 18 | | 04'50" (+00'12") | 1000 / 18000 |
| 19 | | 04'47" (+00'09") | 1000 / 19000 |
| 20 | | 04'55" (+00'17") | 1000 / 20000 |
| 21 | | 04'59" (+00'21") | 1000 / 21000 |
| 22 | | 04'53" (+00'15") | 1000 / 22000 |
| 23 | | 05'00" (+00'22") | 119 / 22119 |
昨天的課表挪到今天完成久違的半馬配速依教練囑咐難得無風順順跑完15k超商補水
早上賴床了半個多小時還是要起床完成課表
11月累積里程 :
132.96 km 
Adidas Adizero adios 累積 :
873.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'05" | 00:10'24" |
| 3 | 04'58" | 00:15'22" |
| 4 | 05'03" | 00:20'25" |
| 5 | 04'39" | 00:25'04" |
| 6 | 05'01" | 00:30'05" |
| 7 | 05'54" | 00:35'59" |
| 8 | 05'00" | 00:40'59" |
| 9 | 05'13" | 00:46'12" |
| 10 | 05'13" | 00:51'25" |
| 11 | 05'09" | 00:56'34" |
| 12 | 05'11" | 01:01'45" |
| 13 | 05'04" | 01:06'49" |
| 14 | 04'59" | 01:11'48" |
| 15 | 04'51" | 01:16'39" |
| 16 | 13'19" | 01:29'58" |
| 17 | 05'36" | 01:35'34" |
| 18 | 04'51" | 01:40'25" |
| 19 | 04'47" | 01:45'12" |
| 20 | 04'55" | 01:50'07" |
| 21 | 05'13" | 01:55'20" |
| 22 | 04'54" | 02:00'14" |
| 22.1 | 05'01" | 02:00'50" |
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