30.0 km | 02:35:36 | 05:11/km日期: 2013-11-16 05:43 - 地點: 豐原體育場 - 天氣: 有點冷 - 卡路里: 2388 Cal - 溫度: 22°C - 濕度: 68%
Pace: 05'26" / 05'15" / 04'49" / 04'57" / 04'50" / 04'53" / 06'02" / 04'55" / 04'57" / 04'52" / 05'18" / 04'52" / 05'41" / 04'54" / 05'00" / 04'58" / 05'02" / 04'57" / 06'26" / 04'55" / 05'03" / 04'58" / 05'04" / 05'05" / 06'50" / 04'59" / 04'54" / 05'00" / 04'57" / 04'52" / 48'14" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'09" (+00'17") | 3011 / 3011 |
| 2 | | 04'52" | 3010 / 6021 |
| 3 | | 05'18" (+00'26") | 3013 / 9035 |
| 4 | | 05'00" (+00'08") | 3027 / 12062 |
| 5 | | 05'11" (+00'19") | 3015 / 15078 |
| 6 | | 04'59" (+00'07") | 3021 / 18099 |
| 7 | | 05'27" (+00'35") | 3014 / 21114 |
| 8 | | 05'01" (+00'09") | 3015 / 24130 |
| 9 | | 05'35" (+00'43") | 3019 / 27149 |
| 10 | | 04'56" (+00'04") | 3003 / 30153 |
星期六~~練跑圈圈~~
今日練跑前的食物~~餅乾...沙其馬
邊跑邊暖身.....天氣冷的時候...需要更長的距離來暖身
~持續練跑
11月累積里程 :
267.67 km 
saucony kinvara 4 累積 :
237.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'26" | 00:05'26" |
| 2 | 05'15" | 00:10'41" |
| 3 | 04'49" | 00:15'30" |
| 4 | 04'57" | 00:20'27" |
| 5 | 04'50" | 00:25'17" |
| 6 | 04'53" | 00:30'10" |
| 7 | 06'02" | 00:36'12" |
| 8 | 04'55" | 00:41'07" |
| 9 | 04'57" | 00:46'04" |
| 10 | 04'52" | 00:50'56" |
| 11 | 05'18" | 00:56'14" |
| 12 | 04'52" | 01:01'06" |
| 13 | 05'41" | 01:06'47" |
| 14 | 04'54" | 01:11'41" |
| 15 | 05'00" | 01:16'41" |
| 16 | 04'58" | 01:21'39" |
| 17 | 05'02" | 01:26'41" |
| 18 | 04'57" | 01:31'38" |
| 19 | 06'26" | 01:38'04" |
| 20 | 04'55" | 01:42'59" |
| 21 | 05'03" | 01:48'02" |
| 22 | 04'58" | 01:53'00" |
| 23 | 05'04" | 01:58'04" |
| 24 | 05'05" | 02:03'09" |
| 25 | 06'50" | 02:09'59" |
| 26 | 04'59" | 02:14'58" |
| 27 | 04'54" | 02:19'52" |
| 28 | 05'00" | 02:24'52" |
| 29 | 04'57" | 02:29'49" |
| 30 | 04'52" | 02:34'41" |
| 30.0 | 48'14" | 02:35'36" |
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