15.2 km | 01:08:41 | 04:31/km日期: 2013-10-23 06:43 - 地點: 運動場 - 天氣: 陰雨天 - 卡路里: 1297 Cal - 溫度: 21°C - 濕度: 93%
Pace: 04'40" / 04'24" / 04'17" / 04'05" / 04'13" / 04'12" / 04'09" / 04'07" / 04'10" / 04'05" / 04'10" / 04'05" / 04'04" / 04'05" / 04'06" / 35'28" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'47" (+00'46") | 472 / 472 |
| 2 | | 04'31" (+00'30") | 500 / 973 |
| 3 | | 04'25" (+00'24") | 501 / 1474 |
| 4 | | 04'23" (+00'22") | 508 / 1983 |
| 5 | | 04'14" (+00'13") | 506 / 2489 |
| 6 | | 04'16" (+00'15") | 498 / 2987 |
| 7 | | 04'08" (+00'07") | 507 / 3494 |
| 8 | | 04'03" (+00'02") | 500 / 3995 |
| 9 | | 04'11" (+00'10") | 516 / 4512 |
| 10 | | 04'12" (+00'11") | 495 / 5007 |
| 11 | | 04'12" (+00'11") | 514 / 5521 |
| 12 | | 04'11" (+00'10") | 501 / 6022 |
| 13 | | 04'07" (+00'06") | 509 / 6532 |
| 14 | | 04'10" (+00'09") | 511 / 7043 |
| 15 | | 04'06" (+00'05") | 502 / 7546 |
| 16 | | 04'10" (+00'09") | 511 / 8058 |
| 17 | | 04'10" (+00'09") | 514 / 8572 |
| 18 | | 04'04" (+00'03") | 506 / 9079 |
| 19 | | 04'07" (+00'06") | 504 / 9583 |
| 20 | | 04'05" (+00'04") | 505 / 10089 |
| 21 | | 04'08" (+00'07") | 515 / 10605 |
| 22 | | 04'07" (+00'06") | 509 / 11114 |
| 23 | | 04'06" (+00'05") | 510 / 11624 |
| 24 | | 04'06" (+00'05") | 506 / 12130 |
| 25 | | 04'03" (+00'02") | 509 / 12639 |
| 26 | | 04'01" | 505 / 13145 |
| 27 | | 04'05" (+00'04") | 509 / 13655 |
| 28 | | 04'05" (+00'04") | 505 / 14160 |
| 29 | | 04'05" (+00'04") | 505 / 14666 |
| 30 | | 04'06" (+00'05") | 502 / 15169 |
基本訓練,測試這樣的速度身體是否可以接受,10K跑完42分40秒,跑完緩走一下
10月累積里程 : 333.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'40" | 00:04'40" |
| 2 | 04'24" | 00:09'04" |
| 3 | 04'17" | 00:13'21" |
| 4 | 04'05" | 00:17'26" |
| 5 | 04'13" | 00:21'39" |
| 6 | 04'12" | 00:25'51" |
| 7 | 04'09" | 00:30'00" |
| 8 | 04'07" | 00:34'07" |
| 9 | 04'10" | 00:38'17" |
| 10 | 04'05" | 00:42'22" |
| 11 | 04'10" | 00:46'32" |
| 12 | 04'05" | 00:50'37" |
| 13 | 04'04" | 00:54'41" |
| 14 | 04'05" | 00:58'46" |
| 15 | 04'06" | 01:02'52" |
| 15.2 | 35'28" | 01:08'41" |
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