12.0 km | 01:03:07 | 05:15/km日期: 2015-12-28 19:29 - 地點: 基隆市立田徑場外圍 - 天氣: 陰 16.2-15.9℃ - 卡路里: 821 Cal - 溫度: 16°C - 濕度: 78%
Pace: 04'59" / 05'05" / 04'58" / 04'52" / 04'59" / 04'52" / 04'47" / 04'49" / 04'53" / 04'48" / 04'53" / 04'42" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'57" (+00'28") | 653 / 653 |
| 2 | | 05'03" (+00'34") | 659 / 1313 |
| 3 | | 04'57" (+00'28") | 651 / 1964 |
| 4 | | 05'03" (+00'34") | 653 / 2618 |
| 5 | | 05'02" (+00'33") | 654 / 3272 |
| 6 | | 04'42" (+00'13") | 647 / 3919 |
| 7 | | 05'01" (+00'32") | 660 / 4579 |
| 8 | | 04'54" (+00'25") | 654 / 5234 |
| 9 | | 04'48" (+00'19") | 641 / 5876 |
| 10 | | 04'55" (+00'26") | 657 / 6533 |
| 11 | | 04'38" (+00'09") | 652 / 7186 |
| 12 | | 04'54" (+00'25") | 651 / 7837 |
| 13 | | 04'48" (+00'19") | 647 / 8485 |
| 14 | | 04'52" (+00'23") | 632 / 9118 |
| 15 | | 04'52" (+00'23") | 650 / 9768 |
| 16 | | 04'46" (+00'17") | 641 / 10410 |
| 17 | | 04'54" (+00'25") | 641 / 11051 |
| 18 | | 04'42" (+00'13") | 648 / 11699 |
| 19 | | 04'51" (+00'22") | 637 / 12336 |
| 20 | | 04'29" | 628 / 12964 |
慢走5分鐘
靜態伸展3分鐘
動態伸展3分鐘
1.2k熱身跑
12k Build up running(每3公里漸速加 5秒)
GPS 12.97k, 實際上12k(基隆市立田徑場外圍 600m/圏 x 20 = 12k)
1st - 5th LAP(03:18/圏 = 5'30"/km)
6th -10th LAP(03:15/圏 = 5'25"/km)
11th-15th LAP(03:12/圏 = 5'20"/km)
16th-20th LAP(03:09/圏 = 5'15"/km)
1.2k舒緩跑(Green down & Recover running)
靜態伸展5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 | 04'59" | 00:04'59" |
| 2 | 05'05" | 00:10'04" |
| 3 | 04'58" | 00:15'02" |
| 4 | 04'52" | 00:19'54" |
| 5 | 04'59" | 00:24'53" |
| 6 | 04'52" | 00:29'45" |
| 7 | 04'47" | 00:34'32" |
| 8 | 04'49" | 00:39'21" |
| 9 | 04'53" | 00:44'14" |
| 10 | 04'48" | 00:49'02" |
| 11 | 04'53" | 00:53'55" |
| 12 | 04'42" | 00:58'37" |
| 13.0 | 04'38" | 01:03'08" |
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