21.8 km | 02:00:03 | 05:30/km日期: 2014-01-26 05:54 - 地點: 重陽橋 - 天氣: 陰 - 卡路里: 1275 Cal - 溫度: 17°C - 濕度: 79%
Pace: 06'08" / 06'00" / 05'52" / 05'40" / 05'32" / 05'40" / 05'40" / 06'31" / 05'28" / 05'24" / 05'36" / 05'28" / 05'16" / 05'24" / 05'28" / 05'16" / 05'12" / 05'12" / 05'20" / 05'12" / 05'24" / 05'17" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'11" (+00'59") | 1006 / 1006 |
| 2 | | 06'04" (+00'52") | 1002 / 2008 |
| 3 | | 05'54" (+00'42") | 995 / 3003 |
| 4 | | 05'38" (+00'26") | 1004 / 4008 |
| 5 | | 05'31" (+00'19") | 997 / 5005 |
| 6 | | 05'39" (+00'27") | 1000 / 6006 |
| 7 | | 05'35" (+00'23") | 1004 / 7011 |
| 8 | | 05'41" (+00'29") | 996 / 8007 |
| 9 | | 05'27" (+00'15") | 993 / 9000 |
| 10 | | 05'22" (+00'10") | 1000 / 10001 |
| 11 | | 05'42" (+00'30") | 1004 / 11004 |
| 12 | | 05'24" (+00'12") | 998 / 12002 |
| 13 | | 05'17" (+00'05") | 996 / 12998 |
| 14 | | 05'24" (+00'12") | 998 / 13996 |
| 15 | | 05'30" (+00'18") | 1004 / 15001 |
| 16 | | 05'12" | 998 / 15999 |
| 17 | | 05'15" (+00'03") | 1000 / 17000 |
| 18 | | 05'16" (+00'04") | 999 / 17999 |
| 19 | | 05'18" (+00'06") | 993 / 18992 |
| 20 | | 05'12" | 997 / 19989 |
| 21 | | 05'21" (+00'09") | 1008 / 20997 |
| 22 | | 05'27" (+00'15") | 729 / 21726 |
連兩天的半馬
昨天的山路，今天沒有任何的鐵腿
赤足好久沒有跑那麼長的距離了
1趟4k，前2趟慢慢的跑
第3趟慢慢的加速，看了看時間
再加點速有機會sub2，第4、5趟都跑進530以內
結果半馬以1:56完成，赤足第一次半馬sub2
最後再將時間補滿2小時
跑完之後腿不痠、氣不喘，腳背、腳底也不痛
滿足的去吃早餐
我想跟這個月跑了三次的山路有關(劍中劍、熊空、承天寺)
跑山對心肺能力真的幫助很大
1月累積里程 :
265.27 km 
Barefoot 累積 :
4006.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'08" | 00:06'08" |
| 2 | 06'00" | 00:12'08" |
| 3 | 05'52" | 00:18'00" |
| 4 | 05'40" | 00:23'40" |
| 5 | 05'32" | 00:29'12" |
| 6 | 05'40" | 00:34'52" |
| 7 | 05'40" | 00:40'32" |
| 8 | 06'31" | 00:47'03" |
| 9 | 05'28" | 00:52'31" |
| 10 | 05'24" | 00:57'55" |
| 11 | 05'36" | 01:03'31" |
| 12 | 05'28" | 01:08'59" |
| 13 | 05'16" | 01:14'15" |
| 14 | 05'24" | 01:19'39" |
| 15 | 05'28" | 01:25'07" |
| 16 | 05'16" | 01:30'23" |
| 17 | 05'12" | 01:35'35" |
| 18 | 05'12" | 01:40'47" |
| 19 | 05'20" | 01:46'07" |
| 20 | 05'12" | 01:51'19" |
| 21 | 05'24" | 01:56'43" |
| 21.7 | 05'46" | 02:00'55" |
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