16.4 km | 01:40:29 | 06:07/km日期: 2012-11-25 07:02 - 地點: 17公里海岸線 - 天氣: 晴 - 卡路里: 1152 Cal - 溫度: 19°C - 濕度: 96%
Pace: 05'49" / 05'59" / 06'08" / 06'04" / 05'58" / 05'54" / 06'00" / 06'07" / 06'23" / 06'25" / 06'08" / 06'18" / 06'22" / 06'18" / 06'16" / 05'52" / 06'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'44" | 960 / 960 |
| 2 | | 06'01" (+00'17") | 1013 / 1973 |
| 3 | | 06'05" (+00'21") | 1005 / 2979 |
| 4 | | 06'07" (+00'23") | 1010 / 3989 |
| 5 | | 05'58" (+00'14") | 1004 / 4994 |
| 6 | | 05'53" (+00'09") | 1006 / 6001 |
| 7 | | 05'59" (+00'15") | 1005 / 7006 |
| 8 | | 06'07" (+00'23") | 1001 / 8008 |
| 9 | | 06'22" (+00'38") | 1003 / 9012 |
| 10 | | 06'23" (+00'39") | 1010 / 10022 |
| 11 | | 06'09" (+00'25") | 999 / 11022 |
| 12 | | 06'17" (+00'33") | 1009 / 12031 |
| 13 | | 06'24" (+00'40") | 1006 / 13038 |
| 14 | | 06'18" (+00'34") | 1004 / 14043 |
| 15 | | 06'11" (+00'27") | 1004 / 15047 |
| 16 | | 05'53" (+00'09") | 1000 / 16048 |
原本想來個20K LSD但是跑一跑覺得大腿緊繃,想想還是15K就好了
這個月總跑量突破200K囉~~
11月累積里程 :
220.02 km 
MIZUNO WAVE IDATEN 2 GR 累積 :
2222.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'49" | 00:05'49" |
| 2 | 05'59" | 00:11'48" |
| 3 | 06'08" | 00:17'56" |
| 4 | 06'04" | 00:24'00" |
| 5 | 05'58" | 00:29'58" |
| 6 | 05'54" | 00:35'52" |
| 7 | 06'00" | 00:41'52" |
| 8 | 06'07" | 00:47'59" |
| 9 | 06'23" | 00:54'22" |
| 10 | 06'25" | 01:00'47" |
| 11 | 06'08" | 01:06'55" |
| 12 | 06'18" | 01:13'13" |
| 13 | 06'22" | 01:19'35" |
| 14 | 06'18" | 01:25'53" |
| 15 | 06'16" | 01:32'09" |
| 16 | 05'52" | 01:38'01" |
| 16.4 | 06'03" | 01:40'29" |
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