8.0 km | 00:36:58 | 04:37/km日期: 2015-08-24 18:45 - 卡路里: 418 Cal - 溫度: 31°C - 濕度: 73%
Pace: 04'38" / 04'26" / 04'29" / 04'27" / 04'22" / 04'28" / 04'25" / 04'36" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'35" (+00'16") | 411 / 411 |
| 2 | | 04'32" (+00'13") | 409 / 820 |
| 3 | | 04'29" (+00'10") | 412 / 1233 |
| 4 | | 04'33" (+00'14") | 407 / 1640 |
| 5 | | 04'27" (+00'08") | 412 / 2053 |
| 6 | | 04'27" (+00'08") | 412 / 2465 |
| 7 | | 04'25" (+00'06") | 407 / 2873 |
| 8 | | 04'25" (+00'06") | 410 / 3284 |
| 9 | | 04'19" | 415 / 3699 |
| 10 | | 04'32" (+00'13") | 410 / 4109 |
| 11 | | 04'25" (+00'06") | 415 / 4524 |
| 12 | | 04'23" (+00'04") | 414 / 4939 |
| 13 | | 04'26" (+00'07") | 412 / 5352 |
| 14 | | 04'26" (+00'07") | 412 / 5764 |
| 15 | | 04'27" (+00'08") | 416 / 6180 |
| 16 | | 04'25" (+00'06") | 410 / 6591 |
| 17 | | 04'23" (+00'04") | 413 / 7004 |
| 18 | | 04'32" (+00'13") | 411 / 7416 |
| 19 | | 04'40" (+00'21") | 414 / 7830 |
| 20 | | 04'34" (+00'15") | 423 / 8254 |
慢跑；靠牆深蹲35s x 5、伏地挺身20 x 3~~
8月累積里程 : 112.62 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'38" | 00:04'38" |
| 2 | 04'26" | 00:09'04" |
| 3 | 04'29" | 00:13'33" |
| 4 | 04'27" | 00:18'00" |
| 5 | 04'22" | 00:22'22" |
| 6 | 04'28" | 00:26'50" |
| 7 | 04'25" | 00:31'15" |
| 8 | 04'36" | 00:35'51" |
| 8.3 | 04'27" | 00:36'59" |
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