15.0 km | 01:20:47 | 05:23/km日期: 2016-01-03 19:12 - 地點: 基隆市立田徑場外圍 - 天氣: 小雨 18.4-18.3℃ - 卡路里: 1026 Cal - 溫度: 18°C - 濕度: 97%
Pace: 05'10" / 04'57" / 05'07" / 05'05" / 04'59" / 05'00" / 04'59" / 05'05" / 04'54" / 04'56" / 05'02" / 05'02" / 05'06" / 05'09" / 05'05" / 04'57" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'06" (+00'17") | 638 / 638 |
| 2 | | 05'09" (+00'20") | 651 / 1290 |
| 3 | | 04'51" (+00'02") | 665 / 1955 |
| 4 | | 05'05" (+00'16") | 644 / 2600 |
| 5 | | 05'01" (+00'12") | 649 / 3249 |
| 6 | | 05'08" (+00'19") | 646 / 3895 |
| 7 | | 04'58" (+00'09") | 650 / 4546 |
| 8 | | 05'03" (+00'14") | 642 / 5188 |
| 9 | | 04'57" (+00'08") | 654 / 5843 |
| 10 | | 04'58" (+00'09") | 654 / 6497 |
| 11 | | 05'00" (+00'11") | 645 / 7142 |
| 12 | | 05'04" (+00'15") | 630 / 7773 |
| 13 | | 05'06" (+00'17") | 639 / 8412 |
| 14 | | 04'49" | 642 / 9055 |
| 15 | | 04'58" (+00'09") | 640 / 9695 |
| 16 | | 05'02" (+00'13") | 647 / 10343 |
| 17 | | 04'56" (+00'07") | 633 / 10976 |
| 18 | | 04'56" (+00'07") | 648 / 11625 |
| 19 | | 05'07" (+00'18") | 634 / 12259 |
| 20 | | 05'10" (+00'21") | 624 / 12884 |
| 21 | | 05'06" (+00'17") | 630 / 13514 |
| 22 | | 05'06" (+00'17") | 636 / 14150 |
| 23 | | 05'00" (+00'11") | 628 / 14779 |
| 24 | | 05'02" (+00'13") | 1270 / 16050 |
靜態伸展3分鐘
動態伸展3分鐘
1.2k熱身跑
15k配速跑(03:18/圏 = 5'30"/km)
GPS 16.05k, 實際上15k(基隆市立田徑場外圍 600m/圏 x 25 = 15k)
600m舒緩跑
靜態伸展5分鐘
1月累積里程 :
53.00 km 
ASICS TARTHER®KAINOS TJR269_0725 累積 :
811.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'10" | 00:05'10" |
| 2 | 04'57" | 00:10'07" |
| 3 | 05'07" | 00:15'14" |
| 4 | 05'05" | 00:20'19" |
| 5 | 04'59" | 00:25'18" |
| 6 | 05'00" | 00:30'18" |
| 7 | 04'59" | 00:35'17" |
| 8 | 05'05" | 00:40'22" |
| 9 | 04'54" | 00:45'16" |
| 10 | 04'56" | 00:50'12" |
| 11 | 05'02" | 00:55'14" |
| 12 | 05'02" | 01:00'16" |
| 13 | 05'06" | 01:05'22" |
| 14 | 05'09" | 01:10'31" |
| 15 | 05'05" | 01:15'36" |
| 16 | 04'57" | 01:20'33" |
| 16.1 | 04'57" | 01:20'48" |
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