5.7 km | 00:31:56 | 05:35/km日期: 2015-12-22 18:15 - 卡路里: 337 Cal - 溫度: 19°C - 濕度: 100%
Pace: 05'14" / 05'17" / 05'21" / 06'31" / 05'17" / 06'01" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'18" (+01'01") | 402 / 402 |
| 2 | | 21'37" (+19'20") | 46 / 448 |
| 3 | | 03'18" (+01'01") | 399 / 847 |
| 4 | | 30'28" (+28'11") | 38 / 885 |
| 5 | | 03'13" (+00'56") | 403 / 1289 |
| 6 | | 32'27" (+30'10") | 35 / 1324 |
| 7 | | 03'14" (+00'57") | 399 / 1723 |
| 8 | | 29'18" (+27'01") | 39 / 1763 |
| 9 | | 03'19" (+01'02") | 400 / 2163 |
| 10 | | 32'30" (+30'13") | 35 / 2199 |
| 11 | | 03'15" (+00'58") | 404 / 2603 |
| 12 | | 36'05" (+33'48") | 32 / 2635 |
| 13 | | 03'14" (+00'57") | 401 / 3037 |
| 14 | | 35'50" (+33'33") | 32 / 3069 |
| 15 | | 03'10" (+00'53") | 420 / 3490 |
| 16 | | 02'17" | 3 / 3493 |
| 17 | | 01:00'25" (+58'08") | 18 / 3512 |
| 18 | | 03'10" (+00'53") | 406 / 3919 |
| 19 | | 29'50" (+27'33") | 42 / 3962 |
| 20 | | 03'15" (+00'58") | 406 / 4368 |
| 21 | | 05'11" (+02'54") | 10 / 4378 |
| 22 | | 46'41" (+44'24") | 23 / 4402 |
| 23 | | 03'15" (+00'58") | 402 / 4804 |
| 24 | | 38'59" (+36'42") | 29 / 4834 |
| 25 | | 03'15" (+00'58") | 403 / 5238 |
| 26 | | 34'55" (+32'38") | 32 / 5270 |
| 27 | | 03'16" (+00'59") | 401 / 5672 |
| 28 | | 30'12" (+27'55") | 33 / 5706 |
比賽結束了訓練重新開始 400m間歇 13組
雖然還在恢復調整中，還不敢盡全力跑。跑完比跑快更重要。現在思考的是如何將速度跟距離進入另一個門檻。5K 18分。
12/22（二）PM6:15，溫度19度。
課表：400m x13。rest 69-70sec。
實際：
熱身1.89km，8'48''3。
400m x 13
(1)80''0
(2)79''3
(3)78''0
(4)77''7
(5)79''9
(6)78''9
(7)78''2
(8)80''0
(9)77''7
(10)79''3
(11)78''7
(12)78''8
(13)79''1
收操 3.35km，21'14"29。
12月累積里程 :
249.41 km 
asics TARTHERZEAL 3 螢光黃 累積 :
978.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'14" | 00:05'14" |
| 2 | 05'17" | 00:10'31" |
| 3 | 05'21" | 00:15'52" |
| 4 | 06'31" | 00:22'23" |
| 5 | 05'17" | 00:27'40" |
| 5.7 | 06'03" | 00:31'57" |
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