16.6 km | 01:17:11 | 04:38/km日期: 2015-01-22 17:10 - 地點: 新市鎮 - 天氣: 晴天涼爽 - 卡路里: 1491 Cal - 溫度: 16°C - 濕度: 63%
Pace: 04'09" / 04'37" / 04'37" / 04'38" / 04'54" / 04'49" / 04'48" / 04'44" / 04'38" / 04'34" / 04'41" / 04'47" / 04'36" / 04'41" / 04'35" / 04'21" / 04'44" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 00'47" | 42 / 42 |
| 2 | | 02'33" (+01'46") | 65 / 107 |
| 3 | | 04'02" (+03'15") | 41 / 148 |
| 4 | | 04'03" (+03'16") | 53 / 202 |
| 5 | | 04'07" (+03'20") | 52 / 254 |
| 6 | | 04'33" (+03'46") | 43 / 298 |
| 7 | | 04'23" (+03'36") | 56 / 355 |
| 8 | | 04'20" (+03'33") | 46 / 401 |
| 9 | | 04'24" (+03'37") | 41 / 443 |
| 10 | | 04'21" (+03'34") | 61 / 504 |
| 11 | | 04'25" (+03'38") | 45 / 549 |
| 12 | | 04'29" (+03'42") | 48 / 597 |
| 13 | | 04'17" (+03'30") | 58 / 656 |
| 14 | | 04'29" (+03'42") | 37 / 693 |
| 15 | | 04'21" (+03'34") | 61 / 754 |
| 16 | | 04'17" (+03'30") | 46 / 801 |
| 17 | | 04'20" (+03'33") | 49 / 851 |
| 18 | | 04'40" (+03'53") | 46 / 897 |
| 19 | | 04'31" (+03'44") | 62 / 960 |
| 20 | | 05'06" (+04'19") | 45 / 1005 |
| 21 | | 04'42" (+03'55") | 56 / 1062 |
| 22 | | 05'04" (+04'17") | 42 / 1105 |
| 23 | | 04'38" (+03'51") | 46 / 1151 |
| 24 | | 04'35" (+03'48") | 54 / 1206 |
| 25 | | 04'30" (+03'43") | 44 / 1250 |
| 26 | | 04'33" (+03'46") | 54 / 1305 |
| 27 | | 04'38" (+03'51") | 53 / 1359 |
| 28 | | 04'48" (+04'01") | 41 / 1400 |
| 29 | | 04'43" (+03'56") | 56 / 1457 |
| 30 | | 04'43" (+03'56") | 52 / 1510 |
| 31 | | 04'47" (+04'00") | 48 / 1558 |
| 32 | | 04'44" (+03'57") | 42 / 1601 |
| 33 | | 04'34" (+03'47") | 54 / 1655 |
| 34 | | 04'40" (+03'53") | 53 / 1709 |
| 35 | | 04'17" (+03'30") | 46 / 1755 |
| 36 | | 04'25" (+03'38") | 60 / 1816 |
| 37 | | 04'42" (+03'55") | 42 / 1858 |
| 38 | | 04'30" (+03'43") | 55 / 1914 |
| 39 | | 04'40" (+03'53") | 53 / 1967 |
| 40 | | 04'31" (+03'44") | 44 / 2011 |
| 41 | | 04'35" (+03'48") | 50 / 2062 |
| 42 | | 04'32" (+03'45") | 40 / 2102 |
| 43 | | 04'33" (+03'46") | 58 / 2161 |
| 44 | | 04'38" (+03'51") | 57 / 2219 |
| 45 | | 04'29" (+03'42") | 44 / 2263 |
| 46 | | 04'20" (+03'33") | 42 / 2305 |
| 47 | | 04'31" (+03'44") | 55 / 2361 |
| 48 | | 04'44" (+03'57") | 56 / 2417 |
| 49 | | 04'37" (+03'50") | 43 / 2460 |
| 50 | | 04'43" (+03'56") | 49 / 2509 |
| 51 | | 04'40" (+03'53") | 53 / 2563 |
| 52 | | 04'39" (+03'52") | 57 / 2620 |
| 53 | | 04'37" (+03'50") | 43 / 2663 |
| 54 | | 04'38" (+03'51") | 50 / 2714 |
| 55 | | 04'27" (+03'40") | 52 / 2766 |
| 56 | | 04'36" (+03'49") | 46 / 2813 |
| 57 | | 04'39" (+03'52") | 50 / 2863 |
| 58 | | 04'39" (+03'52") | 50 / 2913 |
| 59 | | 04'37" (+03'50") | 54 / 2967 |
| 60 | | 04'35" (+03'48") | 50 / 3018 |
| 61 | | 04'40" (+03'53") | 42 / 3061 |
| 62 | | 04'19" (+03'32") | 57 / 3119 |
| 63 | | 04'39" (+03'52") | 46 / 3165 |
| 64 | | 04'37" (+03'50") | 50 / 3216 |
| 65 | | 04'39" (+03'52") | 53 / 3269 |
| 66 | | 04'31" (+03'44") | 44 / 3314 |
| 67 | | 04'39" (+03'52") | 53 / 3367 |
| 68 | | 04'35" (+03'48") | 54 / 3422 |
| 69 | | 04'39" (+03'52") | 46 / 3468 |
| 70 | | 04'38" (+03'51") | 50 / 3518 |
| 71 | | 04'36" (+03'49") | 57 / 3576 |
| 72 | | 04'35" (+03'48") | 39 / 3616 |
| 73 | | 04'40" (+03'53") | 57 / 3673 |
| 74 | | 04'43" (+03'56") | 42 / 3716 |
| 75 | | 04'37" (+03'50") | 57 / 3773 |
| 76 | | 04'48" (+04'01") | 48 / 3822 |
| 77 | | 04'42" (+03'55") | 49 / 3871 |
| 78 | | 04'45" (+03'58") | 49 / 3920 |
| 79 | | 04'47" (+04'00") | 55 / 3976 |
| 80 | | 04'44" (+03'57") | 49 / 4025 |
| 81 | | 04'46" (+03'59") | 41 / 4067 |
| 82 | | 04'31" (+03'44") | 55 / 4122 |
| 83 | | 04'36" (+03'49") | 54 / 4177 |
| 84 | | 04'28" (+03'41") | 48 / 4225 |
| 85 | | 04'42" (+03'55") | 53 / 4278 |
| 86 | | 04'54" (+04'07") | 50 / 4329 |
| 87 | | 04'40" (+03'53") | 49 / 4379 |
| 88 | | 04'51" (+04'04") | 41 / 4420 |
| 89 | | 04'57" (+04'10") | 50 / 4470 |
| 90 | | 05'31" (+04'44") | 54 / 4525 |
| 91 | | 04'48" (+04'01") | 51 / 4577 |
| 92 | | 04'36" (+03'49") | 43 / 4620 |
| 93 | | 04'53" (+04'06") | 51 / 4671 |
| 94 | | 04'57" (+04'10") | 47 / 4718 |
| 95 | | 04'59" (+04'12") | 53 / 4772 |
| 96 | | 04'51" (+04'04") | 48 / 4820 |
| 97 | | 05'03" (+04'16") | 52 / 4873 |
| 98 | | 05'13" (+04'26") | 60 / 4933 |
| 99 | | 04'58" (+04'11") | 50 / 4983 |
| 100 | | 05'03" (+04'16") | 49 / 5033 |
| 101 | | 05'06" (+04'19") | 45 / 5079 |
| 102 | | 05'18" (+04'31") | 43 / 5122 |
| 103 | | 04'46" (+03'59") | 59 / 5182 |
| 104 | | 04'58" (+04'11") | 46 / 5229 |
| 105 | | 05'00" (+04'13") | 53 / 5282 |
| 106 | | 05'04" (+04'17") | 45 / 5328 |
| 107 | | 05'04" (+04'17") | 52 / 5380 |
| 108 | | 04'44" (+03'57") | 49 / 5430 |
| 109 | | 04'48" (+04'01") | 48 / 5478 |
| 110 | | 05'08" (+04'21") | 51 / 5530 |
| 111 | | 04'45" (+03'58") | 49 / 5579 |
| 112 | | 04'46" (+03'59") | 52 / 5631 |
| 113 | | 04'34" (+03'47") | 47 / 5679 |
| 114 | | 04'39" (+03'52") | 53 / 5732 |
| 115 | | 04'32" (+03'45") | 43 / 5776 |
| 116 | | 04'04" (+03'17") | 49 / 5826 |
| 117 | | 04'45" (+03'58") | 56 / 5882 |
| 118 | | 04'48" (+04'01") | 51 / 5934 |
| 119 | | 04'43" (+03'56") | 52 / 5987 |
| 120 | | 04'47" (+04'00") | 48 / 6035 |
| 121 | | 05'03" (+04'16") | 52 / 6088 |
| 122 | | 04'58" (+04'11") | 50 / 6138 |
| 123 | | 04'27" (+03'40") | 41 / 6179 |
| 124 | | 04'52" (+04'05") | 51 / 6231 |
| 125 | | 04'49" (+04'02") | 55 / 6286 |
| 126 | | 04'45" (+03'58") | 49 / 6335 |
| 127 | | 04'55" (+04'08") | 40 / 6376 |
| 128 | | 04'44" (+03'57") | 49 / 6425 |
| 129 | | 04'44" (+03'57") | 56 / 6481 |
| 130 | | 05'02" (+04'15") | 52 / 6534 |
| 131 | | 04'37" (+03'50") | 50 / 6584 |
| 132 | | 04'23" (+03'36") | 45 / 6630 |
| 133 | | 04'47" (+04'00") | 52 / 6682 |
| 134 | | 04'54" (+04'07") | 54 / 6736 |
| 135 | | 04'54" (+04'07") | 50 / 6787 |
| 136 | | 04'55" (+04'08") | 50 / 6838 |
| 137 | | 05'01" (+04'14") | 39 / 6878 |
| 138 | | 04'40" (+03'53") | 56 / 6935 |
| 139 | | 04'48" (+04'01") | 59 / 6994 |
| 140 | | 04'46" (+03'59") | 41 / 7036 |
| 141 | | 04'52" (+04'05") | 47 / 7083 |
| 142 | | 04'56" (+04'09") | 50 / 7134 |
| 143 | | 04'41" (+03'54") | 56 / 7191 |
| 144 | | 04'50" (+04'03") | 48 / 7239 |
| 145 | | 04'54" (+04'07") | 50 / 7290 |
| 146 | | 04'49" (+04'02") | 48 / 7338 |
| 147 | | 05'01" (+04'14") | 49 / 7388 |
| 148 | | 04'51" (+04'04") | 44 / 7433 |
| 149 | | 04'34" (+03'47") | 54 / 7487 |
| 150 | | 04'34" (+03'47") | 54 / 7542 |
| 151 | | 04'48" (+04'01") | 45 / 7587 |
| 152 | | 04'38" (+03'51") | 53 / 7641 |
| 153 | | 04'34" (+03'47") | 50 / 7692 |
| 154 | | 04'29" (+03'42") | 37 / 7729 |
| 155 | | 04'18" (+03'31") | 69 / 7798 |
| 156 | | 04'23" (+03'36") | 41 / 7840 |
| 157 | | 04'47" (+04'00") | 55 / 7896 |
| 158 | | 04'43" (+03'56") | 45 / 7942 |
| 159 | | 04'36" (+03'49") | 50 / 7992 |
| 160 | | 03'53" (+03'06") | 47 / 8039 |
| 161 | | 04'51" (+04'04") | 51 / 8091 |
| 162 | | 04'40" (+03'53") | 56 / 8148 |
| 163 | | 05'01" (+04'14") | 46 / 8194 |
| 164 | | 04'29" (+03'42") | 44 / 8239 |
| 165 | | 04'35" (+03'48") | 54 / 8293 |
| 166 | | 04'39" (+03'52") | 50 / 8343 |
| 167 | | 05'02" (+04'15") | 56 / 8399 |
| 168 | | 04'42" (+03'55") | 49 / 8449 |
| 169 | | 04'42" (+03'55") | 45 / 8495 |
| 170 | | 04'27" (+03'40") | 56 / 8551 |
| 171 | | 04'29" (+03'42") | 44 / 8595 |
| 172 | | 04'16" (+03'29") | 42 / 8638 |
| 173 | | 04'44" (+03'57") | 52 / 8691 |
| 174 | | 04'52" (+04'05") | 51 / 8742 |
| 175 | | 04'24" (+03'37") | 52 / 8795 |
| 176 | | 04'34" (+03'47") | 54 / 8850 |
| 177 | | 04'50" (+04'03") | 44 / 8895 |
| 178 | | 04'45" (+03'58") | 49 / 8944 |
| 179 | | 04'36" (+03'49") | 50 / 8994 |
| 180 | | 04'43" (+03'56") | 52 / 9047 |
| 181 | | 04'33" (+03'46") | 47 / 9095 |
| 182 | | 04'42" (+03'55") | 53 / 9148 |
| 183 | | 04'44" (+03'57") | 49 / 9197 |
| 184 | | 04'24" (+03'37") | 45 / 9242 |
| 185 | | 04'31" (+03'44") | 55 / 9298 |
| 186 | | 04'29" (+03'42") | 44 / 9342 |
| 187 | | 04'32" (+03'45") | 55 / 9397 |
| 188 | | 04'36" (+03'49") | 43 / 9441 |
| 189 | | 04'43" (+03'56") | 52 / 9494 |
| 190 | | 04'39" (+03'52") | 57 / 9551 |
| 191 | | 04'34" (+03'47") | 43 / 9595 |
| 192 | | 04'30" (+03'43") | 55 / 9650 |
| 193 | | 04'26" (+03'39") | 44 / 9695 |
| 194 | | 04'34" (+03'47") | 50 / 9746 |
| 195 | | 04'27" (+03'40") | 48 / 9795 |
| 196 | | 04'26" (+03'39") | 48 / 9843 |
| 197 | | 04'03" (+03'16") | 49 / 9893 |
| 198 | | 04'29" (+03'42") | 40 / 9933 |
| 199 | | 04'41" (+03'54") | 56 / 9990 |
| 200 | | 04'31" (+03'44") | 62 / 10053 |
| 201 | | 04'33" (+03'46") | 40 / 10093 |
| 202 | | 04'40" (+03'53") | 57 / 10150 |
| 203 | | 04'39" (+03'52") | 46 / 10197 |
| 204 | | 04'45" (+03'58") | 56 / 10253 |
| 205 | | 04'56" (+04'09") | 47 / 10300 |
| 206 | | 04'44" (+03'57") | 45 / 10346 |
| 207 | | 04'45" (+03'58") | 52 / 10398 |
| 208 | | 04'43" (+03'56") | 52 / 10451 |
| 209 | | 04'45" (+03'58") | 48 / 10500 |
| 210 | | 04'56" (+04'09") | 54 / 10554 |
| 211 | | 04'50" (+04'03") | 51 / 10606 |
| 212 | | 04'57" (+04'10") | 53 / 10660 |
| 213 | | 04'50" (+04'03") | 41 / 10701 |
| 214 | | 04'30" (+03'43") | 47 / 10749 |
| 215 | | 04'42" (+03'55") | 56 / 10805 |
| 216 | | 04'41" (+03'54") | 42 / 10848 |
| 217 | | 04'34" (+03'47") | 54 / 10903 |
| 218 | | 04'36" (+03'49") | 50 / 10953 |
| 219 | | 04'35" (+03'48") | 47 / 11001 |
| 220 | | 04'44" (+03'57") | 56 / 11057 |
| 221 | | 04'47" (+04'00") | 48 / 11106 |
| 222 | | 04'54" (+04'07") | 50 / 11157 |
| 223 | | 04'50" (+04'03") | 44 / 11201 |
| 224 | | 04'54" (+04'07") | 47 / 11249 |
| 225 | | 04'42" (+03'55") | 49 / 11298 |
| 226 | | 04'50" (+04'03") | 55 / 11353 |
| 227 | | 04'42" (+03'55") | 49 / 11403 |
| 228 | | 04'45" (+03'58") | 56 / 11459 |
| 229 | | 04'54" (+04'07") | 44 / 11503 |
| 230 | | 04'50" (+04'03") | 48 / 11551 |
| 231 | | 04'54" (+04'07") | 50 / 11602 |
| 232 | | 04'57" (+04'10") | 50 / 11653 |
| 233 | | 04'43" (+03'56") | 52 / 11706 |
| 234 | | 04'20" (+03'33") | 46 / 11752 |
| 235 | | 04'32" (+03'45") | 54 / 11806 |
| 236 | | 04'43" (+03'56") | 52 / 11859 |
| 237 | | 04'40" (+03'53") | 42 / 11902 |
| 238 | | 04'52" (+04'05") | 54 / 11957 |
| 239 | | 04'58" (+04'11") | 50 / 12007 |
| 240 | | 04'16" (+03'29") | 58 / 12066 |
| 241 | | 04'25" (+03'38") | 48 / 12114 |
| 242 | | 04'32" (+03'45") | 51 / 12166 |
| 243 | | 04'17" (+03'30") | 54 / 12220 |
| 244 | | 04'23" (+03'36") | 45 / 12266 |
| 245 | | 04'33" (+03'46") | 58 / 12324 |
| 246 | | 04'55" (+04'08") | 50 / 12375 |
| 247 | | 04'38" (+03'51") | 50 / 12425 |
| 248 | | 04'36" (+03'49") | 43 / 12469 |
| 249 | | 04'51" (+04'04") | 54 / 12523 |
| 250 | | 04'39" (+03'52") | 50 / 12574 |
| 251 | | 04'12" (+03'25") | 51 / 12625 |
| 252 | | 04'30" (+03'43") | 40 / 12666 |
| 253 | | 04'36" (+03'49") | 54 / 12720 |
| 254 | | 04'38" (+03'51") | 57 / 12777 |
| 255 | | 04'31" (+03'44") | 44 / 12822 |
| 256 | | 04'44" (+03'57") | 45 / 12867 |
| 257 | | 04'34" (+03'47") | 54 / 12922 |
| 258 | | 05'04" (+04'17") | 55 / 12978 |
| 259 | | 04'46" (+03'59") | 38 / 13016 |
| 260 | | 04'51" (+04'04") | 54 / 13071 |
| 261 | | 04'41" (+03'54") | 46 / 13117 |
| 262 | | 04'46" (+03'59") | 59 / 13176 |
| 263 | | 04'22" (+03'35") | 41 / 13218 |
| 264 | | 04'17" (+03'30") | 58 / 13277 |
| 265 | | 04'20" (+03'33") | 49 / 13327 |
| 266 | | 04'20" (+03'33") | 46 / 13373 |
| 267 | | 04'25" (+03'38") | 52 / 13425 |
| 268 | | 04'27" (+03'40") | 44 / 13470 |
| 269 | | 04'24" (+03'37") | 60 / 13531 |
| 270 | | 04'42" (+03'55") | 42 / 13573 |
| 271 | | 04'34" (+03'47") | 50 / 13624 |
| 272 | | 04'39" (+03'52") | 53 / 13678 |
| 273 | | 05'01" (+04'14") | 53 / 13731 |
| 274 | | 04'53" (+04'06") | 47 / 13779 |
| 275 | | 04'49" (+04'02") | 55 / 13834 |
| 276 | | 05'05" (+04'18") | 45 / 13880 |
| 277 | | 05'02" (+04'15") | 52 / 13933 |
| 278 | | 05'14" (+04'27") | 44 / 13977 |
| 279 | | 05'08" (+04'21") | 48 / 14026 |
| 280 | | 04'59" (+04'12") | 53 / 14079 |
| 281 | | 04'48" (+04'01") | 51 / 14131 |
| 282 | | 05'02" (+04'15") | 43 / 14174 |
| 283 | | 05'02" (+04'15") | 56 / 14231 |
| 284 | | 04'52" (+04'05") | 41 / 14272 |
| 285 | | 03'55" (+03'08") | 50 / 14322 |
| 286 | | 04'21" (+03'34") | 61 / 14384 |
| 287 | | 04'30" (+03'43") | 40 / 14424 |
| 288 | | 04'27" (+03'40") | 59 / 14484 |
| 289 | | 04'15" (+03'28") | 46 / 14531 |
| 290 | | 04'37" (+03'50") | 50 / 14582 |
| 291 | | 04'17" (+03'30") | 42 / 14624 |
| 292 | | 04'24" (+03'37") | 49 / 14674 |
| 293 | | 04'41" (+03'54") | 53 / 14727 |
| 294 | | 04'04" (+03'17") | 49 / 14776 |
| 295 | | 04'18" (+03'31") | 54 / 14830 |
| 296 | | 04'33" (+03'46") | 40 / 14871 |
| 297 | | 04'37" (+03'50") | 64 / 14935 |
| 298 | | 04'31" (+03'44") | 44 / 14980 |
| 299 | | 04'38" (+03'51") | 50 / 15030 |
| 300 | | 04'55" (+04'08") | 54 / 15084 |
| 301 | | 04'42" (+03'55") | 53 / 15137 |
| 302 | | 04'32" (+03'45") | 40 / 15178 |
| 303 | | 04'27" (+03'40") | 56 / 15234 |
| 304 | | 04'50" (+04'03") | 54 / 15289 |
| 305 | | 02'44" (+01'57") | 42 / 15331 |
| 306 | | 04'04" (+03'17") | 57 / 15388 |
| 307 | | 04'36" (+03'49") | 39 / 15428 |
| 308 | | 04'29" (+03'42") | 55 / 15484 |
| 309 | | 04'18" (+03'31") | 50 / 15534 |
| 310 | | 03'58" (+03'11") | 41 / 15576 |
| 311 | | 04'16" (+03'29") | 62 / 15638 |
| 312 | | 04'25" (+03'38") | 48 / 15687 |
| 313 | | 04'14" (+03'27") | 47 / 15735 |
| 314 | | 04'16" (+03'29") | 58 / 15793 |
| 315 | | 04'01" (+03'14") | 45 / 15839 |
| 316 | | 04'35" (+03'48") | 47 / 15886 |
| 317 | | 04'19" (+03'32") | 57 / 15944 |
| 318 | | 04'13" (+03'26") | 47 / 15991 |
| 319 | | 04'18" (+03'31") | 46 / 16037 |
| 320 | | 04'16" (+03'29") | 58 / 16096 |
| 321 | | 04'11" (+03'24") | 47 / 16143 |
| 322 | | 04'16" (+03'29") | 46 / 16190 |
| 323 | | 04'12" (+03'25") | 47 / 16238 |
| 324 | | 04'12" (+03'25") | 55 / 16293 |
| 325 | | 04'35" (+03'48") | 43 / 16337 |
| 326 | | 04'29" (+03'42") | 55 / 16393 |
| 327 | | 03'45" (+02'58") | 44 / 16437 |
| 328 | | 03'52" (+03'05") | 47 / 16484 |
| 329 | | 03'40" (+02'53") | 54 / 16538 |
| 330 | | 03'44" (+02'57") | 57 / 16596 |
| 331 | | 03'53" (+03'06") | 51 / 16648 |
| 332 | | 04'02" (+03'15") | 37 / 16685 |
休了一天，今天又提早下班，補個眠後，該是要補課了，換上跑服，簡單熱身一下，起跑後今天明顯的在速度上，加快了些，希望在速度上能有所精進，跑完對今天的訓練，感覺狀況慢慢回復些了，但還是要持續才行。
1月累積里程 : 205.64 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'09" | 00:04'09" |
| 2 | 04'37" | 00:08'46" |
| 3 | 04'37" | 00:13'23" |
| 4 | 04'38" | 00:18'01" |
| 5 | 04'54" | 00:22'55" |
| 6 | 04'49" | 00:27'44" |
| 7 | 04'48" | 00:32'32" |
| 8 | 04'44" | 00:37'16" |
| 9 | 04'38" | 00:41'54" |
| 10 | 04'34" | 00:46'28" |
| 11 | 04'41" | 00:51'09" |
| 12 | 04'47" | 00:55'56" |
| 13 | 04'36" | 01:00'32" |
| 14 | 04'41" | 01:05'13" |
| 15 | 04'35" | 01:09'48" |
| 16 | 04'21" | 01:14'09" |
| 16.6 | 04'44" | 01:17'11" |
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