9.3 km | 00:59:48 | 06:24/km日期: 2014-06-27 19:32 - 地點: 宜蘭運動公園 - 天氣: 晴 - 卡路里: 579 Cal - 溫度: 30°C - 濕度: 81%
Pace: 05'59" / 05'50" / 05'57" / 06'20" / 06'26" / 06'44" / 06'57" / 07'04" / 06'57" / 04'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'29" | 800 / 800 |
| 2 | | 18'13" (+14'44") | 164 / 964 |
| 3 | | 03'34" (+00'05") | 800 / 1764 |
| 4 | | 15'04" (+11'35") | 198 / 1963 |
| 5 | | 03'38" (+00'09") | 800 / 2763 |
| 6 | | 16'05" (+12'36") | 186 / 2950 |
| 7 | | 03'56" (+00'27") | 800 / 3750 |
| 8 | | 19'06" (+15'37") | 157 / 3907 |
| 9 | | 03'59" (+00'30") | 800 / 4707 |
| 10 | | 20'38" (+17'09") | 145 / 4852 |
| 11 | | 04'07" (+00'38") | 800 / 5652 |
| 12 | | 23'31" (+20'02") | 127 / 5779 |
| 13 | | 04'26" (+00'57") | 800 / 6579 |
| 14 | | 27'49" (+24'20") | 107 / 6687 |
| 15 | | 04'40" (+01'11") | 800 / 7487 |
| 16 | | 26'16" (+22'47") | 114 / 7601 |
| 17 | | 04'28" (+00'59") | 800 / 8401 |
| 18 | | 33'16" (+29'47") | 90 / 8492 |
| 19 | | 04'16" (+00'47") | 800 / 9292 |
| 20 | | 09'07" (+05'38") | 32 / 9324 |
(1)熱身跑：0.9km
(2)主菜：9.3km
間歇跑亞索800x10(中間休息3分鐘)
02'47"/02'51"/02'54"/03'09/03'11"/
03'17"/03'32"/03'44"/03'35"/03'24"/
(3)恢復輕鬆跑2km
----------------------------
今日合計12.2km。
6月累積里程 :
137.07 km 
MIZUNO Wave Rider 17 J1GC140870 累積 :
1602.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'59" | 00:05'59" |
| 2 | 05'50" | 00:11'49" |
| 3 | 05'57" | 00:17'46" |
| 4 | 06'20" | 00:24'06" |
| 5 | 06'26" | 00:30'32" |
| 6 | 06'44" | 00:37'16" |
| 7 | 06'57" | 00:44'13" |
| 8 | 07'04" | 00:51'17" |
| 9 | 06'57" | 00:58'14" |
| 9.3 | 04'58" | 00:59'51" |
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