21.0 km | 01:45:49 | 05:02/km日期: 2017-01-09 16:34 - 總爬升: 141 m - 地點: 三坑鐵馬道 - 天氣: 晴 - 卡路里: 1210 Cal - 平均步頻: 174 - 溫度: 16°C - 濕度: 80%
Pace: 05'11" / 05'17" / 04'59" / 04'58" / 04'54" / 05'05" / 04'53" / 04'58" / 05'20" / 04'50" / 04'57" / 05'04" / 05'12" / 05'09" / 05'18" / 05'05" / 05'05" / 05'31" / 04'59" / 04'53" / 04'58" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'11" (+00'22") | 1000 / 1000 |
| 2 | | 05'17" (+00'28") | 1000 / 2000 |
| 3 | | 04'58" (+00'09") | 1000 / 3000 |
| 4 | | 04'57" (+00'08") | 1000 / 4000 |
| 5 | | 04'54" (+00'05") | 1000 / 5000 |
| 6 | | 05'04" (+00'15") | 1000 / 6000 |
| 7 | | 04'53" (+00'04") | 1000 / 7000 |
| 8 | | 04'58" (+00'09") | 1000 / 8000 |
| 9 | | 04'51" (+00'02") | 1000 / 9000 |
| 10 | | 04'49" | 1000 / 10000 |
| 11 | | 04'56" (+00'07") | 1000 / 11000 |
| 12 | | 05'04" (+00'15") | 1000 / 12000 |
| 13 | | 05'12" (+00'23") | 1000 / 13000 |
| 14 | | 05'08" (+00'19") | 1000 / 14000 |
| 15 | | 05'18" (+00'29") | 1000 / 15000 |
| 16 | | 05'05" (+00'16") | 1000 / 16000 |
| 17 | | 05'04" (+00'15") | 1000 / 17000 |
| 18 | | 05'09" (+00'20") | 1000 / 18000 |
| 19 | | 04'59" (+00'10") | 1000 / 19000 |
| 20 | | 04'53" (+00'04") | 1000 / 20000 |
| 21 | | 04'57" (+00'08") | 1000 / 21000 |
| 22 | | 05'25" (+00'36") | 9 / 21009 |
團練成員：自己一個人
課表：ER 20K @4:15~4:49
心得：
昨天跑完半馬比賽，今天速度就不強求了，昨天80分，今天是106分~差好大阿!!
1月累積里程 :
535.39 km 
ASICS GT-2000 3 Asics 累積 :
1297.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'17" | 00:10'28" |
| 3 | 04'59" | 00:15'27" |
| 4 | 04'58" | 00:20'25" |
| 5 | 04'54" | 00:25'19" |
| 6 | 05'05" | 00:30'24" |
| 7 | 04'53" | 00:35'17" |
| 8 | 04'58" | 00:40'15" |
| 9 | 05'20" | 00:45'35" |
| 10 | 04'50" | 00:50'25" |
| 11 | 04'57" | 00:55'22" |
| 12 | 05'04" | 01:00'26" |
| 13 | 05'12" | 01:05'38" |
| 14 | 05'09" | 01:10'47" |
| 15 | 05'18" | 01:16'05" |
| 16 | 05'05" | 01:21'10" |
| 17 | 05'05" | 01:26'15" |
| 18 | 05'31" | 01:31'46" |
| 19 | 04'59" | 01:36'45" |
| 20 | 04'53" | 01:41'38" |
| 21 | 04'58" | 01:46'36" |
| 21.0 | 05'16" | 01:46'39" |
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