5.0 km | 00:25:25 | 05:04/km日期: 2014-07-25 16:17 - 地點: 碧湖國小 - 天氣: 涼爽有風 - 卡路里: 338 Cal - 溫度: 28°C - 濕度: 82%
Pace: 05'42" / 05'04" / 05'01" / 04'49" / 4816'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+01'34") | 250 / 250 |
| 2 | | 05'52" (+01'20") | 250 / 500 |
| 3 | | 05'31" (+00'59") | 250 / 750 |
| 4 | | 05'18" (+00'46") | 250 / 1000 |
| 5 | | 05'06" (+00'34") | 250 / 1250 |
| 6 | | 05'11" (+00'39") | 250 / 1500 |
| 7 | | 05'04" (+00'32") | 250 / 1750 |
| 8 | | 04'54" (+00'22") | 250 / 2000 |
| 9 | | 04'51" (+00'19") | 250 / 2250 |
| 10 | | 05'05" (+00'33") | 250 / 2500 |
| 11 | | 04'58" (+00'26") | 250 / 2750 |
| 12 | | 05'07" (+00'35") | 250 / 3000 |
| 13 | | 04'59" (+00'27") | 250 / 3250 |
| 14 | | 05'04" (+00'32") | 250 / 3500 |
| 15 | | 04'40" (+00'08") | 250 / 3750 |
| 16 | | 04'32" | 250 / 4000 |
| 17 | | 04'50" (+00'18") | 250 / 4250 |
| 18 | | 04'53" (+00'21") | 250 / 4500 |
| 19 | | 04'48" (+00'16") | 250 / 4750 |
| 20 | | 04'42" (+00'10") | 251 / 5001 |
今天只能跑5k,跑完看結果，5k沒進4分速，Jeff真的退步了，下個月重練，月底在測驗結果。
7月累積里程 : 150.74 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'42" | 00:05'42" |
| 2 | 05'04" | 00:10'46" |
| 3 | 05'01" | 00:15'47" |
| 4 | 04'49" | 00:20'36" |
| 5.0 | 04'48" | 00:25'25" |
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