15.0 km | 01:18:14 | 05:12/km日期: 2015-11-18 19:41 - 地點: 基隆市立田徑場外圍 - 天氣: 陰 25.3-24.3℃ - 卡路里: 1026 Cal - 溫度: 25°C - 濕度: 87%
Pace: 04'51" / 05'07" / 05'01" / 05'02" / 05'03" / 05'01" / 05'03" / 05'04" / 04'39" / 04'51" / 04'56" / 04'57" / 05'12" / 05'14" / 05'13" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'52" (+00'29") | 646 / 646 |
| 2 | | 05'00" (+00'37") | 643 / 1290 |
| 3 | | 05'01" (+00'38") | 650 / 1940 |
| 4 | | 05'01" (+00'38") | 639 / 2579 |
| 5 | | 05'02" (+00'39") | 645 / 3225 |
| 6 | | 05'01" (+00'38") | 629 / 3854 |
| 7 | | 05'02" (+00'39") | 620 / 4475 |
| 8 | | 05'03" (+00'40") | 622 / 5098 |
| 9 | | 05'00" (+00'37") | 626 / 5724 |
| 10 | | 05'08" (+00'45") | 622 / 6346 |
| 11 | | 05'00" (+00'37") | 625 / 6972 |
| 12 | | 05'02" (+00'39") | 618 / 7590 |
| 13 | | 05'00" (+00'37") | 621 / 8212 |
| 14 | | 04'35" (+00'12") | 649 / 8861 |
| 15 | | 04'35" (+00'12") | 638 / 9500 |
| 16 | | 05'03" (+00'40") | 622 / 10122 |
| 17 | | 04'54" (+00'31") | 610 / 10732 |
| 18 | | 04'56" (+00'33") | 638 / 11370 |
| 19 | | 04'56" (+00'33") | 619 / 11990 |
| 20 | | 04'54" (+00'31") | 604 / 12595 |
| 21 | | 05'26" (+01'03") | 612 / 13207 |
| 22 | | 05'10" (+00'47") | 615 / 13823 |
| 23 | | 05'15" (+00'52") | 606 / 14429 |
| 24 | | 05'14" (+00'51") | 619 / 15049 |
| 25 | | 04'23" | 622 / 15671 |
靜態伸展5分鐘
動態伸展5分鐘
600m熱身跑
15k配速跑(03:12/圏 = 5'20"/km)
GPS 15.68k, 實際上15k(基隆市立田徑場外圍 600m/圏 x 25 = 15k)
600m舒緩跑
慢走5分鐘
靜態伸展5分鐘
11月累積里程 :
202.71 km 
ASICS TARTHER JAPAN v-A TJR075-0190 累積 :
860.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 05'07" | 00:09'58" |
| 3 | 05'01" | 00:14'59" |
| 4 | 05'02" | 00:20'01" |
| 5 | 05'03" | 00:25'04" |
| 6 | 05'01" | 00:30'05" |
| 7 | 05'03" | 00:35'08" |
| 8 | 05'04" | 00:40'12" |
| 9 | 04'39" | 00:44'51" |
| 10 | 04'51" | 00:49'42" |
| 11 | 04'56" | 00:54'38" |
| 12 | 04'57" | 00:59'35" |
| 13 | 05'12" | 01:04'47" |
| 14 | 05'14" | 01:10'01" |
| 15 | 05'13" | 01:15'14" |
| 15.7 | 04'22" | 01:18'14" |
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