21.6 km | 01:53:13 | 05:14/km日期: 2015-10-18 15:39 - 地點: 基隆市立田徑場外圍 - 天氣: 雨 22.0-21.9℃ - 卡路里: 1477 Cal - 溫度: 22°C - 濕度: 92%
Pace: 05'15" / 04'52" / 05'14" / 04'56" / 05'07" / 05'15" / 04'55" / 04'45" / 04'27" / 04'22" / 04'29" / 04'23" / 04'35" / 04'24" / 04'33" / 05'01" / 04'46" / 05'00" / 04'59" / 05'01" / 05'04" / 04'53" / 04'51" / 03'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'06" (+00'44") | 643 / 643 |
| 2 | | 01:58'03" (+53'41") | 0 / 643 |
| 3 | | 04'58" (+00'36") | 650 / 1293 |
| 4 | | 05'00" (+00'38") | 651 / 1945 |
| 5 | | 04'59" (+00'37") | 660 / 2606 |
| 6 | | 05'11" (+00'49") | 635 / 3241 |
| 7 | | 05'02" (+00'40") | 650 / 3892 |
| 8 | | 05'07" (+00'45") | 640 / 4532 |
| 9 | | 05'07" (+00'45") | 626 / 5159 |
| 10 | | 05'17" (+00'55") | 643 / 5802 |
| 11 | | 05'03" (+00'41") | 658 / 6461 |
| 12 | | 04'55" (+00'33") | 650 / 7111 |
| 13 | | 04'42" (+00'20") | 659 / 7770 |
| 14 | | 04'30" (+00'08") | 650 / 8421 |
| 15 | | 04'23" (+00'01") | 666 / 9088 |
| 16 | | 04'22" | 670 / 9759 |
| 17 | | 04'30" (+00'08") | 650 / 10409 |
| 18 | | 04'25" (+00'03") | 662 / 11072 |
| 19 | | 04'27" (+00'05") | 658 / 11730 |
| 20 | | 04'28" (+00'06") | 647 / 12378 |
| 21 | | 04'33" (+00'11") | 647 / 13025 |
| 22 | | 04'28" (+00'06") | 647 / 13673 |
| 23 | | 04'26" (+00'04") | 646 / 14319 |
| 24 | | 04'32" (+00'10") | 664 / 14984 |
| 25 | | 05'08" (+00'46") | 670 / 15655 |
| 26 | | 04'42" (+00'20") | 697 / 16352 |
| 27 | | 04'46" (+00'24") | 663 / 17016 |
| 28 | | 05'05" (+00'43") | 655 / 17672 |
| 29 | | 05'03" (+00'41") | 669 / 18342 |
| 30 | | 04'55" (+00'33") | 639 / 18981 |
| 31 | | 05'01" (+00'39") | 639 / 19620 |
| 32 | | 04'56" (+00'34") | 624 / 20245 |
| 33 | | 05'07" (+00'45") | 647 / 20892 |
| 34 | | 04'55" (+00'33") | 643 / 21536 |
| 35 | | 04'53" (+00'31") | 644 / 22180 |
| 36 | | 04'49" (+00'27") | 642 / 22823 |
| 37 | | 04'39" (+00'17") | 641 / 23464 |
1.2k熱身跑
動態伸展5分鐘
21.6k距離跑, GPS 23.48k, 實際上21.6k(基隆市立田徑場外圍 600m/圏 x 36 = 21.6k)
600m 舒緩跑
慢走5分鐘
靜態伸展10分鐘
10月累積里程 :
222.90 km 
ASICS SKYSENSOR GLIDE 3 TJR334-0194 累積 :
340.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'15" | 00:05'15" |
| 2 | 04'52" | 00:10'07" |
| 3 | 05'14" | 00:15'21" |
| 4 | 04'56" | 00:20'17" |
| 5 | 05'07" | 00:25'24" |
| 6 | 05'15" | 00:30'39" |
| 7 | 04'55" | 00:35'34" |
| 8 | 04'45" | 00:40'19" |
| 9 | 04'27" | 00:44'46" |
| 10 | 04'22" | 00:49'08" |
| 11 | 04'29" | 00:53'37" |
| 12 | 04'23" | 00:58'00" |
| 13 | 04'35" | 01:02'35" |
| 14 | 04'24" | 01:06'59" |
| 15 | 04'33" | 01:11'32" |
| 16 | 05'01" | 01:16'33" |
| 17 | 04'46" | 01:21'19" |
| 18 | 05'00" | 01:26'19" |
| 19 | 04'59" | 01:31'18" |
| 20 | 05'01" | 01:36'19" |
| 21 | 05'04" | 01:41'23" |
| 22 | 04'53" | 01:46'16" |
| 23 | 04'51" | 01:51'07" |
| 23.5 | 04'32" | 01:53'18" |
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