10.3 km | 00:51:01 | 04:57/km日期: 2014-09-11 19:25 - 地點: 麗山國中操場 - 天氣: 還是有點悶 - 卡路里: 796 Cal - 溫度: 30°C - 濕度: 69%
Pace: 05'51" / 05'34" / 05'16" / 05'09" / 04'58" / 04'48" / 04'44" / 04'35" / 04'22" / 04'25" / 04'40" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'57" (+01'40") | 508 / 508 |
| 2 | | 05'43" (+01'26") | 500 / 1009 |
| 3 | | 05'34" (+01'17") | 507 / 1517 |
| 4 | | 05'33" (+01'16") | 506 / 2024 |
| 5 | | 05'17" (+01'00") | 510 / 2535 |
| 6 | | 05'11" (+00'54") | 513 / 3048 |
| 7 | | 05'12" (+00'55") | 499 / 3548 |
| 8 | | 05'07" (+00'50") | 507 / 4056 |
| 9 | | 04'58" (+00'41") | 512 / 4568 |
| 10 | | 04'51" (+00'34") | 504 / 5072 |
| 11 | | 04'48" (+00'31") | 509 / 5581 |
| 12 | | 04'51" (+00'34") | 510 / 6092 |
| 13 | | 04'47" (+00'30") | 507 / 6599 |
| 14 | | 04'35" (+00'18") | 503 / 7103 |
| 15 | | 04'37" (+00'20") | 507 / 7610 |
| 16 | | 04'29" (+00'12") | 511 / 8121 |
| 17 | | 04'26" (+00'09") | 505 / 8627 |
| 18 | | 04'17" | 512 / 9140 |
| 19 | | 04'25" (+00'08") | 501 / 9641 |
| 20 | | 04'22" (+00'05") | 518 / 10160 |
| 21 | | 05'12" (+00'55") | 121 / 10282 |
基本練習
所有的距離都需要一圈一圈的跑，一圈一圈的累積~
慢慢跑一定能慢慢的突破現況
9月累積里程 : 276.87 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'51" | 00:05'51" |
| 2 | 05'34" | 00:11'25" |
| 3 | 05'16" | 00:16'41" |
| 4 | 05'09" | 00:21'50" |
| 5 | 04'58" | 00:26'48" |
| 6 | 04'48" | 00:31'36" |
| 7 | 04'44" | 00:36'20" |
| 8 | 04'35" | 00:40'55" |
| 9 | 04'22" | 00:45'17" |
| 10 | 04'25" | 00:49'42" |
| 10.3 | 04'39" | 00:51'01" |
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