4.5 km | 00:19:16 | 04:17/km日期: 2016-12-06 06:37 - 卡路里: 283 Cal - 溫度: 21°C - 濕度: 58%
Pace: 04'23" / 04'12" / 04'17" / 04'20" / 04'16" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'01" (+00'02") | 403 / 403 |
| 2 | | 17'12" (+14'13") | 45 / 449 |
| 3 | | 03'00" (+00'01") | 401 / 850 |
| 4 | | 16'58" (+13'59") | 46 / 896 |
| 5 | | 03'05" (+00'06") | 402 / 1299 |
| 6 | | 15'22" (+12'23") | 49 / 1348 |
| 7 | | 03'05" (+00'06") | 397 / 1746 |
| 8 | | 13'26" (+10'27") | 57 / 1803 |
| 9 | | 02'59" | 405 / 2209 |
| 10 | | 15'08" (+12'09") | 51 / 2261 |
| 11 | | 03'03" (+00'04") | 404 / 2666 |
| 12 | | 13'59" (+11'00") | 54 / 2720 |
| 13 | | 03'06" (+00'07") | 398 / 3118 |
| 14 | | 16'15" (+13'16") | 46 / 3165 |
| 15 | | 03'04" (+00'05") | 401 / 3567 |
| 16 | | 14'28" (+11'29") | 52 / 3620 |
| 17 | | 03'08" (+00'09") | 399 / 4020 |
| 18 | | 14'11" (+11'12") | 52 / 4072 |
| 19 | | 03'04" (+00'05") | 406 / 4479 |
| 20 | | 02'08" | 7 / 4487 |
100x15 15-16s
400x10 73 72 74 73 72 74 74 74 75 75 rest45
跑完100後開始跑400，前五趟腳步很輕快，速度降不下來，後五趟後勁很強，開始疲勞
12月累積里程 : 362.00 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'23" | 00:04'23" |
| 2 | 04'12" | 00:08'35" |
| 3 | 04'17" | 00:12'52" |
| 4 | 04'20" | 00:17'12" |
| 4.5 | 04'16" | 00:19'17" |
展開計圈分析
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