25.7 km | 02:11:53 | 05:07/km日期: 2012-09-05 17:56 - 地點: 沒其他地方的自行車道 - 卡路里: 1529 Cal
Pace: 04'59" / 05'07" / 04'53" / 04'50" / 05'02" / 05'00" / 04'59" / 04'57" / 04'57" / 05'06" / 05'18" / 05'16" / 05'17" / 05'07" / 05'05" / 05'10" / 05'09" / 05'13" / 05'03" / 05'13" / 05'02" / 05'10" / 05'21" / 05'16" / 05'15" / 05'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'57" | 5024 / 5024 |
| 2 | | 04'59" (+00'02") | 5007 / 10031 |
| 3 | | 05'12" (+00'15") | 5034 / 15066 |
| 4 | | 05'09" (+00'12") | 5015 / 20082 |
| 5 | | 05'13" (+00'16") | 5024 / 25106 |
今天是中長距離定速，發現好像開始照課表在跑之後，中長距離都能跑出比原本預定的還好些(原本預定是5分半)，或許是身體比較能習慣帶點速度的練習，也或許是因為周一的強度還不夠？
因為跑著跑著不自覺就小於5分半了，所以就變成隨意跑了吧？沒關係，有達標就好。
9月累積里程 : 321.47 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'59" | 00:04'59" |
| 2 | 05'07" | 00:10'06" |
| 3 | 04'53" | 00:14'59" |
| 4 | 04'50" | 00:19'49" |
| 5 | 05'02" | 00:24'51" |
| 6 | 05'00" | 00:29'51" |
| 7 | 04'59" | 00:34'50" |
| 8 | 04'57" | 00:39'47" |
| 9 | 04'57" | 00:44'44" |
| 10 | 05'06" | 00:49'50" |
| 11 | 05'18" | 00:55'08" |
| 12 | 05'16" | 01:00'24" |
| 13 | 05'17" | 01:05'41" |
| 14 | 05'07" | 01:10'48" |
| 15 | 05'05" | 01:15'53" |
| 16 | 05'10" | 01:21'03" |
| 17 | 05'09" | 01:26'12" |
| 18 | 05'13" | 01:31'25" |
| 19 | 05'03" | 01:36'28" |
| 20 | 05'13" | 01:41'41" |
| 21 | 05'02" | 01:46'43" |
| 22 | 05'10" | 01:51'53" |
| 23 | 05'21" | 01:57'14" |
| 24 | 05'16" | 02:02'30" |
| 25 | 05'15" | 02:07'45" |
| 25.7 | 05'35" | 02:11'53" |
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