21.6 km | 01:53:13 | 05:14/km日期: 2015-10-14 06:10 - 地點: 基隆市立田徑場外圍 - 天氣: 晴 22.9-23.4℃ - 卡路里: 1477 Cal - 溫度: 22°C - 濕度: 76%
Pace: 05'18" / 05'11" / 05'23" / 05'07" / 05'08" / 05'19" / 05'08" / 05'08" / 05'13" / 04'58" / 05'12" / 04'55" / 04'58" / 05'03" / 05'09" / 04'58" / 05'02" / 05'03" / 04'55" / 05'00" / 05'00" / 04'33" / 02'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'13" (+00'49") | 639 / 639 |
| 2 | | 05'11" (+00'47") | 631 / 1270 |
| 3 | | 05'23" (+00'59") | 609 / 1880 |
| 4 | | 05'18" (+00'54") | 612 / 2492 |
| 5 | | 05'12" (+00'48") | 614 / 3106 |
| 6 | | 05'01" (+00'37") | 603 / 3709 |
| 7 | | 05'12" (+00'48") | 594 / 4304 |
| 8 | | 05'15" (+00'51") | 583 / 4887 |
| 9 | | 05'06" (+00'42") | 610 / 5498 |
| 10 | | 05'22" (+00'58") | 583 / 6081 |
| 11 | | 05'06" (+00'42") | 616 / 6698 |
| 12 | | 05'13" (+00'49") | 611 / 7310 |
| 13 | | 05'06" (+00'42") | 620 / 7930 |
| 14 | | 05'15" (+00'51") | 595 / 8525 |
| 15 | | 05'06" (+00'42") | 600 / 9126 |
| 16 | | 05'05" (+00'41") | 614 / 9740 |
| 17 | | 04'55" (+00'31") | 633 / 10373 |
| 18 | | 05'10" (+00'46") | 605 / 10979 |
| 19 | | 04'53" (+00'29") | 623 / 11602 |
| 20 | | 05'03" (+00'39") | 615 / 12218 |
| 21 | | 05'03" (+00'39") | 620 / 12838 |
| 22 | | 05'02" (+00'38") | 628 / 13466 |
| 23 | | 04'56" (+00'32") | 636 / 14103 |
| 24 | | 05'07" (+00'43") | 1243 / 15346 |
| 25 | | 04'51" (+00'27") | 648 / 15994 |
| 26 | | 05'08" (+00'44") | 629 / 16623 |
| 27 | | 04'56" (+00'32") | 628 / 17252 |
| 28 | | 05'02" (+00'38") | 628 / 17880 |
| 29 | | 05'01" (+00'37") | 633 / 18514 |
| 30 | | 04'55" (+00'31") | 632 / 19147 |
| 31 | | 05'02" (+00'38") | 614 / 19762 |
| 32 | | 04'57" (+00'33") | 624 / 20386 |
| 33 | | 04'56" (+00'32") | 623 / 21010 |
| 34 | | 04'47" (+00'23") | 636 / 21647 |
| 35 | | 04'24" | 653 / 22300 |
靜態伸展5分鐘
動態伸展5分鐘
21.6k配速跑(03:15/圏 = 5'25"/km)
GPS 22.33k, 實際上21.6k(基隆市立田徑場外圍 600m/圏 x 36 = 21.6k)
1k舒緩跑
慢走5分鐘
靜態伸展10分鐘
10月累積里程 :
222.90 km 
ASICS TARTHER®KAINOS TJR269_0725 累積 :
811.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'18" | 00:05'18" |
| 2 | 05'11" | 00:10'29" |
| 3 | 05'23" | 00:15'52" |
| 4 | 05'07" | 00:20'59" |
| 5 | 05'08" | 00:26'07" |
| 6 | 05'19" | 00:31'26" |
| 7 | 05'08" | 00:36'34" |
| 8 | 05'08" | 00:41'42" |
| 9 | 05'13" | 00:46'55" |
| 10 | 04'58" | 00:51'53" |
| 11 | 05'12" | 00:57'05" |
| 12 | 04'55" | 01:02'00" |
| 13 | 04'58" | 01:06'58" |
| 14 | 05'03" | 01:12'01" |
| 15 | 05'09" | 01:17'10" |
| 16 | 04'58" | 01:22'08" |
| 17 | 05'02" | 01:27'10" |
| 18 | 05'03" | 01:32'13" |
| 19 | 04'55" | 01:37'08" |
| 20 | 05'00" | 01:42'08" |
| 21 | 05'00" | 01:47'08" |
| 22 | 04'33" | 01:51'41" |
| 22.3 | 04'41" | 01:53'14" |
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