健身房跑步機訓練 8.5km/hr ---> 5min 9km/hr --->3min 9.5km/hr ---> 3.5min 10km/hr ---> 3.5min rest 1 minute 11km/hr ---> 15min rest 3 minute 11km/hr ---> 4min rest 1 minute 11km/hr ---> 4min rest 2 minute 12km/hr ---> 3min
7.2 km | 00:50:00 | 06:56/km
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