9.5 km | 00:57:23 | 06:01/km日期: 2014-09-30 15:35 - 總爬升: 207 m - 地點: 家裡附近 - 天氣: 15:35:40有陽光 - 卡路里: 496 Cal
Pace: 05'26" / 05'50" / 08'26" / 07'06" / 05'44" / 05'22" / 05'24" / 05'27" / 05'41" / 05'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'09" | 990 / 990 |
| 2 | | 05'41" (+00'32") | 962 / 1952 |
| 3 | | 08'25" (+03'16") | 1002 / 2955 |
| 4 | | 07'10" (+02'01") | 940 / 3895 |
| 5 | | 06'11" (+01'02") | 925 / 4821 |
| 6 | | 05'16" (+00'07") | 1020 / 5842 |
| 7 | | 05'17" (+00'08") | 955 / 6797 |
| 8 | | 05'41" (+00'32") | 954 / 7751 |
| 9 | | 05'41" (+00'32") | 1003 / 8755 |
~基本練習~熟悉saucony KINVARA 5~長上+下坡~
9月累積里程 :
193.48 km 
Saucony KINVARA 5 累積 :
1045.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'26" | 00:05'26" |
| 2 | 05'50" | 00:11'16" |
| 3 | 08'26" | 00:19'42" |
| 4 | 07'06" | 00:26'48" |
| 5 | 05'44" | 00:32'32" |
| 6 | 05'22" | 00:37'54" |
| 7 | 05'24" | 00:43'18" |
| 8 | 05'27" | 00:48'45" |
| 9 | 05'41" | 00:54'26" |
| 9.5 | 05'29" | 00:57'23" |
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