15.2 km | 01:11:20 | 04:41/km日期: 2014-11-04 19:51 - 地點: 板一 - 天氣: Good - 卡路里: 889 Cal
Pace: 04'43" / 04'49" / 04'53" / 04'49" / 04'46" / 04'48" / 04'44" / 04'43" / 04'43" / 04'43" / 04'40" / 04'40" / 04'37" / 04'34" / 04'30" / 03'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'22" | 388 / 388 |
| 2 | | 04'51" (+00'29") | 394 / 783 |
| 3 | | 04'56" (+00'34") | 401 / 1184 |
| 4 | | 04'52" (+00'30") | 400 / 1585 |
| 5 | | 04'42" (+00'20") | 399 / 1984 |
| 6 | | 04'55" (+00'33") | 396 / 2381 |
| 7 | | 04'53" (+00'31") | 395 / 2776 |
| 8 | | 04'48" (+00'26") | 392 / 3168 |
| 9 | | 04'50" (+00'28") | 403 / 3572 |
| 10 | | 04'51" (+00'29") | 401 / 3973 |
| 11 | | 04'49" (+00'27") | 401 / 4374 |
| 12 | | 04'40" (+00'18") | 402 / 4777 |
| 13 | | 04'50" (+00'28") | 392 / 5170 |
| 14 | | 04'48" (+00'26") | 399 / 5569 |
| 15 | | 04'45" (+00'23") | 395 / 5964 |
| 16 | | 04'46" (+00'24") | 401 / 6365 |
| 17 | | 04'43" (+00'21") | 402 / 6768 |
| 18 | | 04'43" (+00'21") | 401 / 7169 |
| 19 | | 04'42" (+00'20") | 400 / 7569 |
| 20 | | 04'43" (+00'21") | 394 / 7964 |
| 21 | | 04'34" (+00'12") | 404 / 8369 |
| 22 | | 04'49" (+00'27") | 403 / 8772 |
| 23 | | 04'46" (+00'24") | 400 / 9173 |
| 24 | | 04'37" (+00'15") | 399 / 9573 |
| 25 | | 04'43" (+00'21") | 402 / 9976 |
| 26 | | 04'39" (+00'17") | 404 / 10380 |
| 27 | | 04'39" (+00'17") | 397 / 10778 |
| 28 | | 04'41" (+00'19") | 394 / 11172 |
| 29 | | 04'46" (+00'24") | 394 / 11566 |
| 30 | | 04'36" (+00'14") | 394 / 11961 |
| 31 | | 04'34" (+00'12") | 403 / 12365 |
| 32 | | 04'38" (+00'16") | 395 / 12760 |
| 33 | | 04'37" (+00'15") | 399 / 13160 |
| 34 | | 04'30" (+00'08") | 398 / 13558 |
| 35 | | 04'33" (+00'11") | 399 / 13958 |
| 36 | | 04'31" (+00'09") | 400 / 14359 |
| 37 | | 04'29" (+00'07") | 397 / 14756 |
| 38 | | 04'19" | 396 / 15153 |
團練課表--Tempo run 70分鐘
配速: 一圈155秒.....跑的有點亂!
11月累積里程 :
285.80 km 
MIZUNO WAVE Rider 17 累積 :
1260.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'43" | 00:04'43" |
| 2 | 04'49" | 00:09'32" |
| 3 | 04'53" | 00:14'25" |
| 4 | 04'49" | 00:19'14" |
| 5 | 04'46" | 00:24'00" |
| 6 | 04'48" | 00:28'48" |
| 7 | 04'44" | 00:33'32" |
| 8 | 04'43" | 00:38'15" |
| 9 | 04'43" | 00:42'58" |
| 10 | 04'43" | 00:47'41" |
| 11 | 04'40" | 00:52'21" |
| 12 | 04'40" | 00:57'01" |
| 13 | 04'37" | 01:01'38" |
| 14 | 04'34" | 01:06'12" |
| 15 | 04'30" | 01:10'42" |
| 15.2 | 03'56" | 01:11'20" |
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