10.6 km | 00:59:59 | 05:39/km日期: 2014-11-26 17:29 - 卡路里: 634 Cal - 溫度: 22°C - 濕度: 73%
Pace: 06'20" / 05'50" / 05'47" / 05'19" / 05'30" / 05'29" / 05'22" / 05'29" / 05'34" / 05'48" / 05'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'21" (+01'02") | 1000 / 1000 |
| 2 | | 05'49" (+00'30") | 1000 / 2000 |
| 3 | | 05'47" (+00'28") | 1000 / 3000 |
| 4 | | 05'19" | 1000 / 4000 |
| 5 | | 05'29" (+00'10") | 1000 / 5000 |
| 6 | | 05'29" (+00'10") | 1000 / 6000 |
| 7 | | 05'22" (+00'03") | 1000 / 7000 |
| 8 | | 05'28" (+00'09") | 1000 / 8000 |
| 9 | | 05'33" (+00'14") | 1000 / 9000 |
| 10 | | 05'47" (+00'28") | 1000 / 10000 |
| 11 | | 05'59" (+00'40") | 587 / 10587 |
鍛鍊期-1 第十課 慢跑(60分鐘)
加5次短距離(90-100m)衝刺
11月累積里程 : 164.63 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'20" | 00:06'20" |
| 2 | 05'50" | 00:12'10" |
| 3 | 05'47" | 00:17'57" |
| 4 | 05'19" | 00:23'16" |
| 5 | 05'30" | 00:28'46" |
| 6 | 05'29" | 00:34'15" |
| 7 | 05'22" | 00:39'37" |
| 8 | 05'29" | 00:45'06" |
| 9 | 05'34" | 00:50'40" |
| 10 | 05'48" | 00:56'28" |
| 10.6 | 05'54" | 00:59'56" |
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