31.4 km | 03:04:59 | 05:53/km日期: 2016-10-19 17:21 - 總爬升: 115 m - 地點: 馬亨亨 - 卡路里: 1751 Cal - 總步數: 31660 - 平均步頻: 171 - 平均步幅: 99 cm - 溫度: 29°C - 濕度: 79%
Pace: 07'23" / 05'27" / 05'22" / 05'22" / 05'34" / 05'30" / 05'43" / 05'43" / 06'47" / 05'35" / 05'40" / 05'45" / 05'38" / 07'33" / 05'49" / 05'44" / 05'40" / 05'35" / 06'13" / 05'33" / 05'27" / 05'33" / 06'52" / 05'31" / 05'38" / 05'46" / 06'30" / 06'03" / 05'54" / 06'15" / 05'43" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 07'19" (+01'58") | 1007 / 1007 | 153 / 89 |
| 2 | | 05'25" (+00'04") | 1005 / 2013 | 178 / 103 |
| 3 | | 05'21" | 1001 / 3014 | 179 / 104 |
| 4 | | 05'22" (+00'01") | 1006 / 4021 | 179 / 103 |
| 5 | | 05'29" (+00'08") | 1004 / 5025 | 178 / 102 |
| 6 | | 05'31" (+00'10") | 1004 / 6030 | 177 / 102 |
| 7 | | 05'40" (+00'19") | 1006 / 7036 | 177 / 99 |
| 8 | | 05'41" (+00'20") | 1005 / 8041 | 176 / 99 |
| 9 | | 06'43" (+01'22") | 1007 / 9049 | 152 / 97 |
| 10 | | 05'33" (+00'12") | 1003 / 10053 | 177 / 101 |
| 11 | | 05'39" (+00'18") | 1002 / 11056 | 176 / 100 |
| 12 | | 05'44" (+00'23") | 1005 / 12061 | 175 / 99 |
| 13 | | 05'35" (+00'14") | 1003 / 13064 | 175 / 101 |
| 14 | | 07'31" (+02'10") | 1003 / 14068 | 138 / 96 |
| 15 | | 05'48" (+00'27") | 1002 / 15071 | 176 / 97 |
| 16 | | 05'44" (+00'23") | 1007 / 16078 | 176 / 98 |
| 17 | | 05'37" (+00'16") | 1006 / 17084 | 177 / 100 |
| 18 | | 06'09" (+00'48") | 1003 / 18088 | 163 / 99 |
| 19 | | 05'35" (+00'14") | 1003 / 19092 | 177 / 100 |
| 20 | | 05'32" (+00'11") | 1002 / 20094 | 177 / 101 |
| 21 | | 05'23" (+00'02") | 1001 / 21095 | 178 / 104 |
| 22 | | 05'32" (+00'11") | 1000 / 22096 | 176 / 101 |
| 23 | | 06'51" (+01'30") | 1007 / 23104 | 143 / 101 |
| 24 | | 05'30" (+00'09") | 1000 / 24104 | 179 / 101 |
| 25 | | 05'37" (+00'16") | 1008 / 25113 | 179 / 99 |
| 26 | | 05'41" (+00'20") | 1004 / 26117 | 178 / 98 |
| 27 | | 06'45" (+01'24") | 1006 / 27123 | 155 / 95 |
| 28 | | 05'46" (+00'25") | 1000 / 28124 | 177 / 97 |
| 29 | | 05'52" (+00'31") | 1008 / 29132 | 176 / 96 |
| 30 | | 06'11" (+00'50") | 1009 / 30141 | 168 / 95 |
| 31 | | 05'41" (+00'20") | 1005 / 31146 | 177 / 99 |
| 32 | | 05'09" | 393 / 31540 | 180 / 107 |
劭宇的初馬訓練計畫今天正式要突破30k，是個重要的里程碑，完成的話比賽就不用擔心了，甚至可以挑戰破4。為了陪他準備，我的跑量也可以增加，彼此都有幫助。有個實力接近的同伴一起跑，光是聽著他的腳步聲和呼吸就有砥勵的效果了，感覺真不錯，難怪大家都愛團練。
今天路線很單純，馬亨亨三趟，在公園和棒球場各放一瓶水/運動飲料，涼爽微風的天氣，跑起來很舒服。一開始就設定目標六分速，雖然有時候較快，可是加上休息時間也差不多。劭宇最後一趟腳不舒服，看來要再練幾次才安心，下週再來增加一點吧。
10月累積里程 :
441.93 km 
mizuno rider 19 累積 :
1766.6 kmMW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'23" | 00:07'23" |
| 2 | 05'27" | 00:12'50" |
| 3 | 05'22" | 00:18'12" |
| 4 | 05'22" | 00:23'34" |
| 5 | 05'34" | 00:29'08" |
| 6 | 05'30" | 00:34'38" |
| 7 | 05'43" | 00:40'21" |
| 8 | 05'43" | 00:46'04" |
| 9 | 06'47" | 00:52'51" |
| 10 | 05'35" | 00:58'26" |
| 11 | 05'40" | 01:04'06" |
| 12 | 05'45" | 01:09'51" |
| 13 | 05'38" | 01:15'29" |
| 14 | 07'33" | 01:23'02" |
| 15 | 05'49" | 01:28'51" |
| 16 | 05'44" | 01:34'35" |
| 17 | 05'40" | 01:40'15" |
| 18 | 05'35" | 01:45'50" |
| 19 | 06'13" | 01:52'03" |
| 20 | 05'33" | 01:57'36" |
| 21 | 05'27" | 02:03'03" |
| 22 | 05'33" | 02:08'36" |
| 23 | 06'52" | 02:15'28" |
| 24 | 05'31" | 02:20'59" |
| 25 | 05'38" | 02:26'37" |
| 26 | 05'46" | 02:32'23" |
| 27 | 06'30" | 02:38'53" |
| 28 | 06'03" | 02:44'56" |
| 29 | 05'54" | 02:50'50" |
| 30 | 06'15" | 02:57'05" |
| 31 | 05'43" | 03:02'48" |
| 31.4 | 05'32" | 03:04'59" |
54532.7 km | 
379.5 km
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