12.0 km | 00:59:00 | 04:55/km日期: 2015-12-14 19:05 - 地點: 基隆市立田徑場外圍 - 天氣: 雨18.8-19.0℃ - 卡路里: 821 Cal - 溫度: 19°C - 濕度: 96%
Pace: 05'00" / 04'55" / 04'53" / 04'42" / 04'36" / 04'21" / 04'26" / 04'26" / 04'32" / 04'37" / 04'31" / 04'48" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'55" (+00'35") | 621 / 621 |
| 2 | | 04'59" (+00'39") | 619 / 1240 |
| 3 | | 04'55" (+00'35") | 636 / 1876 |
| 4 | | 04'53" (+00'33") | 616 / 2492 |
| 5 | | 04'51" (+00'31") | 630 / 3123 |
| 6 | | 04'40" (+00'20") | 630 / 3753 |
| 7 | | 04'38" (+00'18") | 624 / 4377 |
| 8 | | 04'35" (+00'15") | 642 / 5019 |
| 9 | | 04'20" | 644 / 5664 |
| 10 | | 04'24" (+00'04") | 658 / 6323 |
| 11 | | 04'26" (+00'06") | 641 / 6964 |
| 12 | | 04'27" (+00'07") | 647 / 7612 |
| 13 | | 04'26" (+00'06") | 641 / 8253 |
| 14 | | 04'28" (+00'08") | 640 / 8894 |
| 15 | | 04'31" (+00'11") | 648 / 9542 |
| 16 | | 04'36" (+00'16") | 633 / 10175 |
| 17 | | 04'32" (+00'12") | 623 / 10799 |
| 18 | | 04'47" (+00'27") | 643 / 11442 |
| 19 | | 04'53" (+00'33") | 626 / 12068 |
| 20 | | 04'26" (+00'06") | 645 / 12713 |
靜態伸展3分鐘
動態伸展3分鐘
1.2k熱身跑
12k耐力持久速跑(03:00/圏 = 5'00"/km)
GPS 12.72k, 實際上12k(基隆市立田徑場外圍 600m/圏 x 20 = 12k)
1st- 3rd LAP(about 03:09/圏 = 5'15"/km) - Warm up running
4th-17th LAP(within 03:00/圏 = 5'00"/km)
18th-20th LAP(about 03:09/圏 = 5'15"/km) - Cool down & Recover running
1.2k舒緩跑
靜態伸展5分鐘
12月累積里程 :
224.62 km 
ASICS SKYSENSOR® JAPAN TJR071_0194 累積 :
727.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'00" | 00:05'00" |
| 2 | 04'55" | 00:09'55" |
| 3 | 04'53" | 00:14'48" |
| 4 | 04'42" | 00:19'30" |
| 5 | 04'36" | 00:24'06" |
| 6 | 04'21" | 00:28'27" |
| 7 | 04'26" | 00:32'53" |
| 8 | 04'26" | 00:37'19" |
| 9 | 04'32" | 00:41'51" |
| 10 | 04'37" | 00:46'28" |
| 11 | 04'31" | 00:50'59" |
| 12 | 04'48" | 00:55'47" |
| 12.7 | 04'30" | 00:59'02" |
留言 
展開計圈分析
