12.0 km | 00:59:48 | 04:59/km日期: 2015-12-01 18:45 - 地點: 基隆市立田徑場外圍 - 天氣: 陰 21.2-20.7℃ - 卡路里: 821 Cal - 溫度: 20°C - 濕度: 95%
Pace: 04'53" / 04'49" / 04'38" / 04'35" / 04'22" / 04'29" / 04'33" / 04'53" / 04'39" / 04'54" / 04'55" / 04'41" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'49" (+00'38") | 671 / 671 |
| 2 | | 04'51" (+00'40") | 645 / 1316 |
| 3 | | 04'48" (+00'37") | 645 / 1962 |
| 4 | | 04'40" (+00'29") | 652 / 2614 |
| 5 | | 04'40" (+00'29") | 638 / 3252 |
| 6 | | 04'34" (+00'23") | 644 / 3897 |
| 7 | | 04'23" (+00'12") | 652 / 4549 |
| 8 | | 04'25" (+00'14") | 650 / 5200 |
| 9 | | 04'24" (+00'13") | 639 / 5839 |
| 10 | | 04'20" (+00'09") | 655 / 6495 |
| 11 | | 04'52" (+00'41") | 631 / 7126 |
| 12 | | 04'48" (+00'37") | 637 / 7764 |
| 13 | | 04'47" (+00'36") | 625 / 8390 |
| 14 | | 04'34" (+00'23") | 637 / 9027 |
| 15 | | 04'48" (+00'37") | 633 / 9661 |
| 16 | | 04'56" (+00'45") | 626 / 10288 |
| 17 | | 04'52" (+00'41") | 638 / 10926 |
| 18 | | 05'04" (+00'53") | 617 / 11544 |
| 19 | | 04'11" | 623 / 12167 |
| 20 | | 04'35" (+00'24") | 613 / 12780 |
靜態伸展2分鐘
動態伸展3分鐘
600m熱身跑
12k耐力持久速跑(03:00/圏 = 5'00"/km)
GPS 12.79k, 實際上12k(基隆市立田徑場外圍 600m/圏 x 20 = 12k)
1st- 3rd LAP(about 03:09/圏 = 5'15"/km) - Warm up running
4th-15th LAP(within 03:00/圏 = 5'00"/km)
16th-20th LAP(about 03:09/圏 = 5'15"/km) - Cool down & Recover running
600m舒緩跑
靜態伸展10分鐘
12月累積里程 :
224.62 km 
ASICS SKYSENSOR® JAPAN TJR071_0194 累積 :
727.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'53" | 00:04'53" |
| 2 | 04'49" | 00:09'42" |
| 3 | 04'38" | 00:14'20" |
| 4 | 04'35" | 00:18'55" |
| 5 | 04'22" | 00:23'17" |
| 6 | 04'29" | 00:27'46" |
| 7 | 04'33" | 00:32'19" |
| 8 | 04'53" | 00:37'12" |
| 9 | 04'39" | 00:41'51" |
| 10 | 04'54" | 00:46'45" |
| 11 | 04'55" | 00:51'40" |
| 12 | 04'41" | 00:56'21" |
| 12.8 | 04'24" | 00:59'50" |
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