21.1 km | 01:36:49 | 04:35/km日期: 2014-12-17 18:49 - 天氣: 抖抖抖......... - 卡路里: 684 Cal - 溫度: 9°C - 濕度: 66%
Pace: 04'37" / 04'38" / 04'32" / 04'36" / 04'34" / 04'32" / 04'34" / 04'38" / 04'34" / 04'36" / 04'38" / 04'33" / 04'37" / 04'32" / 04'36" / 04'33" / 04'33" / 04'38" / 04'37" / 04'30" / 04'43" / 04'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'36" (+00'06") | 1000 / 1000 |
| 2 | | 04'37" (+00'07") | 1000 / 2000 |
| 3 | | 04'32" (+00'02") | 1000 / 3000 |
| 4 | | 04'35" (+00'05") | 1000 / 4000 |
| 5 | | 04'34" (+00'04") | 1000 / 5000 |
| 6 | | 04'31" (+00'01") | 1000 / 6000 |
| 7 | | 04'34" (+00'04") | 1000 / 7000 |
| 8 | | 04'37" (+00'07") | 1000 / 8000 |
| 9 | | 04'34" (+00'04") | 1000 / 9000 |
| 10 | | 04'35" (+00'05") | 1000 / 10000 |
| 11 | | 04'38" (+00'08") | 1000 / 11000 |
| 12 | | 04'32" (+00'02") | 1000 / 12000 |
| 13 | | 04'36" (+00'06") | 1000 / 13000 |
| 14 | | 04'31" (+00'01") | 1000 / 14000 |
| 15 | | 04'36" (+00'06") | 1000 / 15000 |
| 16 | | 04'33" (+00'03") | 1000 / 16000 |
| 17 | | 04'32" (+00'02") | 1000 / 17000 |
| 18 | | 04'38" (+00'08") | 1000 / 18000 |
| 19 | | 04'36" (+00'06") | 1000 / 19000 |
| 20 | | 04'30" | 1000 / 20000 |
| 21 | | 04'42" (+00'12") | 1000 / 21000 |
| 22 | | 04'47" (+00'17") | 100 / 21100 |
半馬不受傷配速跑........真的好冷阿!!!
基本訓練..........
12月累積里程 : 210.53 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'37" | 00:04'37" |
| 2 | 04'38" | 00:09'15" |
| 3 | 04'32" | 00:13'47" |
| 4 | 04'36" | 00:18'23" |
| 5 | 04'34" | 00:22'57" |
| 6 | 04'32" | 00:27'29" |
| 7 | 04'34" | 00:32'03" |
| 8 | 04'38" | 00:36'41" |
| 9 | 04'34" | 00:41'15" |
| 10 | 04'36" | 00:45'51" |
| 11 | 04'38" | 00:50'29" |
| 12 | 04'33" | 00:55'02" |
| 13 | 04'37" | 00:59'39" |
| 14 | 04'32" | 01:04'11" |
| 15 | 04'36" | 01:08'47" |
| 16 | 04'33" | 01:13'20" |
| 17 | 04'33" | 01:17'53" |
| 18 | 04'38" | 01:22'31" |
| 19 | 04'37" | 01:27'08" |
| 20 | 04'30" | 01:31'38" |
| 21 | 04'43" | 01:36'21" |
| 21.1 | 04'49" | 01:36'50" |
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