11.2 km | 00:58:45 | 05:14/km日期: 2014-07-03 19:01 - 地點: 麗山國中操場 - 天氣: 悶熱到快燒起來了 - 卡路里: 851 Cal - 溫度: 32°C - 濕度: 72%
Pace: 05'18" / 05'29" / 05'15" / 05'11" / 04'55" / 05'03" / 04'54" / 04'55" / 04'58" / 04'47" / 06'26" / 07'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'27" (+00'49") | 503 / 503 |
| 2 | | 05'07" (+00'29") | 510 / 1014 |
| 3 | | 05'33" (+00'55") | 503 / 1518 |
| 4 | | 05'23" (+00'45") | 513 / 2031 |
| 5 | | 05'12" (+00'34") | 512 / 2544 |
| 6 | | 05'19" (+00'41") | 512 / 3056 |
| 7 | | 05'16" (+00'38") | 505 / 3561 |
| 8 | | 05'00" (+00'22") | 506 / 4068 |
| 9 | | 04'56" (+00'18") | 502 / 4570 |
| 10 | | 04'52" (+00'14") | 516 / 5086 |
| 11 | | 05'05" (+00'27") | 504 / 5591 |
| 12 | | 05'03" (+00'25") | 504 / 6095 |
| 13 | | 04'55" (+00'17") | 500 / 6596 |
| 14 | | 04'49" (+00'11") | 514 / 7110 |
| 15 | | 04'49" (+00'11") | 517 / 7627 |
| 16 | | 04'58" (+00'20") | 505 / 8132 |
| 17 | | 05'01" (+00'23") | 514 / 8647 |
| 18 | | 04'59" (+00'21") | 500 / 9148 |
| 19 | | 04'46" (+00'08") | 509 / 9657 |
| 20 | | 04'38" | 505 / 10163 |
| 21 | | 06'46" (+02'08") | 509 / 10673 |
| 22 | | 07'03" (+02'25") | 510 / 11184 |
| 23 | | 08'46" (+04'08") | 24 / 11208 |
基本練習~熱到感覺吸不到空氣
最後1k跟著馬克一起跑~
7月累積里程 : 211.88 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'18" | 00:05'18" |
| 2 | 05'29" | 00:10'47" |
| 3 | 05'15" | 00:16'02" |
| 4 | 05'11" | 00:21'13" |
| 5 | 04'55" | 00:26'08" |
| 6 | 05'03" | 00:31'11" |
| 7 | 04'54" | 00:36'05" |
| 8 | 04'55" | 00:41'00" |
| 9 | 04'58" | 00:45'58" |
| 10 | 04'47" | 00:50'45" |
| 11 | 06'26" | 00:57'11" |
| 11.2 | 07'30" | 00:58'45" |
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