11.2 km | 01:09:16 | 06:12/km日期: 2012-10-16 23:11 - 地點: 河濱觀山彩虹段 - 天氣: 涼爽 - 卡路里: 905 Cal
Pace: 06'49" / 05'37" / 05'35" / 05'33" / 05'44" / 05'59" / 06'12" / 06'13" / 06'42" / 06'51" / 06'55" / 06'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'01" (+01'31") | 502 / 502 |
| 2 | | 06'33" (+01'03") | 508 / 1010 |
| 3 | | 05'34" (+00'04") | 502 / 1513 |
| 4 | | 05'38" (+00'08") | 496 / 2009 |
| 5 | | 05'37" (+00'07") | 497 / 2507 |
| 6 | | 05'32" (+00'02") | 502 / 3009 |
| 7 | | 05'32" (+00'02") | 504 / 3514 |
| 8 | | 05'30" | 493 / 4008 |
| 9 | | 05'45" (+00'15") | 500 / 4508 |
| 10 | | 05'47" (+00'17") | 500 / 5009 |
| 11 | | 05'47" (+00'17") | 506 / 5515 |
| 12 | | 06'10" (+00'40") | 491 / 6007 |
| 13 | | 06'15" (+00'45") | 505 / 6513 |
| 14 | | 06'09" (+00'39") | 495 / 7009 |
| 15 | | 06'06" (+00'36") | 509 / 7518 |
| 16 | | 06'17" (+00'47") | 500 / 8019 |
| 17 | | 06'44" (+01'14") | 496 / 8516 |
| 18 | | 06'39" (+01'09") | 501 / 9017 |
| 19 | | 06'50" (+01'20") | 498 / 9516 |
| 20 | | 06'55" (+01'25") | 507 / 10023 |
| 21 | | 07'02" (+01'32") | 504 / 10528 |
| 22 | | 06'45" (+01'15") | 505 / 11033 |
6.5(基5)觀山疏散門~1.5折回~7.0再折回！
今天依計畫訓練跑姿，可能是股四頭肌耐力不夠，跑扮成就沒力，後段只能保持姿勢慢慢跑。
10月累積里程 : 144.98 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'49" | 00:06'49" |
| 2 | 05'37" | 00:12'26" |
| 3 | 05'35" | 00:18'01" |
| 4 | 05'33" | 00:23'34" |
| 5 | 05'44" | 00:29'18" |
| 6 | 05'59" | 00:35'17" |
| 7 | 06'12" | 00:41'29" |
| 8 | 06'13" | 00:47'42" |
| 9 | 06'42" | 00:54'24" |
| 10 | 06'51" | 01:01'15" |
| 11 | 06'55" | 01:08'10" |
| 11.2 | 06'34" | 01:09'16" |
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