23.4 km | 02:52:56 | 07:23/km日期: 2014-03-15 05:32 - 地點: 河堤 - 天氣: 冷 - 卡路里: 1684 Cal - 溫度: 16°C - 濕度: 57%
Pace: 07'03" / 06'25" / 06'56" / 06'42" / 06'40" / 07'16" / 06'59" / 07'06" / 07'19" / 07'36" / 07'07" / 05'54" / 06'11" / 07'50" / 06'13" / 06'55" / 07'31" / 06'23" / 08'38" / 06'59" / 07'39" / 10'47" / 07'24" / 19'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'45" (+00'41") | 5055 / 5055 |
| 2 | | 19'44" (+13'40") | 45 / 5101 |
| 3 | | 07'07" (+01'03") | 5439 / 10540 |
| 4 | | 12'03" (+05'59") | 96 / 10637 |
| 5 | | 06'04" | 2653 / 13290 |
| 6 | | 40'00" (+33'56") | 34 / 13325 |
| 7 | | 06'37" (+00'33") | 2691 / 16016 |
| 8 | | 37'06" (+31'02") | 42 / 16058 |
| 9 | | 06'31" (+00'27") | 2663 / 18722 |
| 10 | | 35'02" (+28'58") | 48 / 18770 |
| 11 | | 07'21" (+01'17") | 2285 / 21055 |
| 12 | | 10'55" (+04'51") | 986 / 22042 |
| 13 | | 07'19" (+01'15") | 1020 / 23062 |
| 14 | | 20'26" (+14'22") | 321 / 23383 |
[10K:有氧減肥跑 X 10K:和6分速搏鬥的男人 X 1K步行測試]
(不含水袋越野背包:輕裝)
[10K:有氧減肥跑]
有氧減肥跑原以為可以跑在6分速(6:00/km),
看錶才發現其實是跑在6:45-7:10/km 左右,
10km 均速 7:00/km ,速度感太樂觀了.
[10K:和6分速搏鬥的男人]
11-20 km 想要力保 6:00/km,可惜無力回天,
[1K步行測試]
21Km 進行步行速度測試
原以為可以10:00/Km 實測跑20km後
速度只剩 10:55/km
未來跑馬步行預測以11:00/km 來推估.
[背包重量差異]
這次空背包,跑的比上週麥香半馬背2公斤的背包還要慢,囧.
比賽時和自我練習時落差蠻大的.
麥香半馬 | 02:07:24 | 06:02/km 比賽
23.4 km | 02:52:56 | 07:23/km 自我練習
3月累積里程 :
168.48 km 
MIZUNO Mizuno Wave Rider 15 累積 :
2201.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'03" | 00:07'03" |
| 2 | 06'25" | 00:13'28" |
| 3 | 06'56" | 00:20'24" |
| 4 | 06'42" | 00:27'06" |
| 5 | 06'40" | 00:33'46" |
| 6 | 07'16" | 00:41'02" |
| 7 | 06'59" | 00:48'01" |
| 8 | 07'06" | 00:55'07" |
| 9 | 07'19" | 01:02'26" |
| 10 | 07'36" | 01:10'02" |
| 11 | 07'07" | 01:17'09" |
| 12 | 05'54" | 01:23'03" |
| 13 | 06'11" | 01:29'14" |
| 14 | 07'50" | 01:37'04" |
| 15 | 06'13" | 01:43'17" |
| 16 | 06'55" | 01:50'12" |
| 17 | 07'31" | 01:57'43" |
| 18 | 06'23" | 02:04'06" |
| 19 | 08'38" | 02:12'44" |
| 20 | 06'59" | 02:19'43" |
| 21 | 07'39" | 02:27'22" |
| 22 | 10'47" | 02:38'09" |
| 23 | 07'24" | 02:45'33" |
| 23.4 | 19'13" | 02:52'56" |
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