13.0 km | 01:14:47 | 05:44/km日期: 2014-11-30 05:43 - 卡路里: 780 Cal - 溫度: 23°C - 濕度: 73%
Pace: 06'07" / 05'55" / 05'35" / 05'38" / 05'32" / 05'47" / 05'35" / 05'36" / 05'35" / 05'34" / 05'59" / 05'38" / 05'29" / 27'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+00'38") | 1000 / 1000 |
| 2 | | 05'55" (+00'27") | 1000 / 2000 |
| 3 | | 05'34" (+00'06") | 1000 / 3000 |
| 4 | | 05'37" (+00'09") | 1000 / 4000 |
| 5 | | 05'32" (+00'04") | 1000 / 5000 |
| 6 | | 05'46" (+00'18") | 1000 / 6000 |
| 7 | | 05'34" (+00'06") | 1000 / 7000 |
| 8 | | 05'36" (+00'08") | 1000 / 8000 |
| 9 | | 05'35" (+00'07") | 1000 / 9000 |
| 10 | | 05'34" (+00'06") | 1000 / 10000 |
| 11 | | 05'58" (+00'30") | 1000 / 11000 |
| 12 | | 05'38" (+00'10") | 1000 / 12000 |
| 13 | | 05'28" | 1000 / 13000 |
| 14 | | 26'52" (+21'24") | 29 / 13029 |
鍛鍊期-1 第十二課 配速跑13K(原計畫21K)
左小腿腳跟部分突然拉傷，無法再跑，殘念
往回走近10K回家
11月累積里程 : 164.63 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'07" | 00:06'07" |
| 2 | 05'55" | 00:12'02" |
| 3 | 05'35" | 00:17'37" |
| 4 | 05'38" | 00:23'15" |
| 5 | 05'32" | 00:28'47" |
| 6 | 05'47" | 00:34'34" |
| 7 | 05'35" | 00:40'09" |
| 8 | 05'36" | 00:45'45" |
| 9 | 05'35" | 00:51'20" |
| 10 | 05'34" | 00:56'54" |
| 11 | 05'59" | 01:02'53" |
| 12 | 05'38" | 01:08'31" |
| 13 | 05'29" | 01:14'00" |
| 13.0 | 26'35" | 01:14'47" |
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