24.2 km | 02:34:50 | 06:23/km日期: 2014-11-15 15:25 - 總爬升: 312 m - 卡路里: 1221 Cal - 溫度: 26°C - 濕度: 70%
Pace: 07'38" / 07'43" / 07'02" / 07'00" / 07'25" / 06'57" / 06'35" / 06'53" / 04'50" / 05'40" / 05'39" / 05'45" / 05'55" / 06'25" / 06'23" / 05'33" / 05'08" / 04'44" / 06'50" / 05'21" / 09'38" / 05'33" / 06'34" / 06'24" / 05'36" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'53" (+04'07") | 394 / 394 |
| 2 | | 07'35" (+03'49") | 406 / 801 |
| 3 | | 07'02" (+03'16") | 400 / 1201 |
| 4 | | 06'56" (+03'10") | 391 / 1592 |
| 5 | | 08'50" (+05'04") | 408 / 2001 |
| 6 | | 06'46" (+03'00") | 396 / 2398 |
| 7 | | 07'04" (+03'18") | 402 / 2800 |
| 8 | | 07'33" (+03'47") | 408 / 3209 |
| 9 | | 06'54" (+03'08") | 400 / 3609 |
| 10 | | 06'45" (+02'59") | 392 / 4001 |
| 11 | | 08'00" (+04'14") | 407 / 4409 |
| 12 | | 06'51" (+03'05") | 393 / 4803 |
| 13 | | 07'20" (+03'34") | 397 / 5200 |
| 14 | | 06'53" (+03'07") | 401 / 5602 |
| 15 | | 06'50" (+03'04") | 413 / 6015 |
| 16 | | 06'13" (+02'27") | 391 / 6406 |
| 17 | | 06'35" (+02'49") | 401 / 6808 |
| 18 | | 07'26" (+03'40") | 413 / 7222 |
| 19 | | 06'50" (+03'04") | 386 / 7609 |
| 20 | | 06'18" (+02'32") | 401 / 8011 |
| 21 | | 06'00" (+02'14") | 401 / 8413 |
| 22 | | 04'08" (+00'22") | 413 / 8827 |
| 23 | | 04'40" (+00'54") | 398 / 9226 |
| 24 | | 05'39" (+01'53") | 391 / 9617 |
| 25 | | 05'53" (+02'07") | 407 / 10024 |
| 26 | | 05'45" (+01'59") | 396 / 10420 |
| 27 | | 06'23" (+02'37") | 408 / 10829 |
| 28 | | 03'46" | 406 / 11235 |
| 29 | | 06'07" (+02'21") | 399 / 11635 |
| 30 | | 06'32" (+02'46") | 392 / 12027 |
| 31 | | 05'46" (+02'00") | 412 / 12440 |
| 32 | | 05'38" (+01'52") | 390 / 12830 |
| 33 | | 06'24" (+02'38") | 405 / 13235 |
| 34 | | 06'24" (+02'38") | 398 / 13634 |
| 35 | | 06'24" (+02'38") | 408 / 14042 |
| 36 | | 05'59" (+02'13") | 403 / 14446 |
| 37 | | 07'06" (+03'20") | 366 / 14812 |
| 38 | | 05'16" (+01'30") | 413 / 15226 |
| 39 | | 05'30" (+01'44") | 371 / 15598 |
| 40 | | 06'06" (+02'20") | 409 / 16007 |
| 41 | | 05'23" (+01'37") | 407 / 16415 |
| 42 | | 04'50" (+01'04") | 391 / 16807 |
| 43 | | 05'01" (+01'15") | 405 / 17212 |
| 44 | | 04'30" (+00'44") | 405 / 17618 |
| 45 | | 05'01" (+01'15") | 398 / 18016 |
| 46 | | 05'24" (+01'38") | 400 / 18417 |
| 47 | | 05'38" (+01'52") | 407 / 18824 |
| 48 | | 05'40" (+01'54") | 399 / 19224 |
| 49 | | 06'51" (+03'05") | 342 / 19567 |
| 50 | | 06'50" (+03'04") | 409 / 19976 |
| 51 | | 13'31" (+09'45") | 395 / 20372 |
| 52 | | 08'02" (+04'16") | 394 / 20766 |
| 53 | | 05'14" (+01'28") | 410 / 21176 |
| 54 | | 05'23" (+01'37") | 392 / 21568 |
| 55 | | 05'50" (+02'04") | 410 / 21979 |
| 56 | | 05'24" (+01'38") | 394 / 22374 |
| 57 | | 07'33" (+03'47") | 401 / 22775 |
| 58 | | 06'11" (+02'25") | 403 / 23179 |
| 59 | | 07'22" (+03'36") | 392 / 23572 |
| 60 | | 06'04" (+02'18") | 406 / 23978 |
| 61 | | 05'38" (+01'52") | 245 / 24223 |
昨天試著以3分半速進行間歇練習，結果只跑三趟就受不了，後改以四分半速tempo run這時56歲跑友黃大哥跟隨在後亦步亦趨，跟了3K直到我摔機才結束，很驚訝黃大哥的速度，因此兩人約了今天的山路LSD，黃大哥只跑過兩場10K的賽事，很怕他半路出狀況，果真在回程駁二區絆倒擦傷還好沒傷到筋骨，經過今天的特訓看來他已建立跑半馬的信心
11月累積里程 :
313.69 km 
MIZUNO BKN-21402 累積 :
2687.6 kmAndroid - Sony C6502 上傳 | 10 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'38" | 00:07'38" |
| 2 | 07'43" | 00:15'21" |
| 3 | 07'02" | 00:22'23" |
| 4 | 07'00" | 00:29'23" |
| 5 | 07'25" | 00:36'48" |
| 6 | 06'57" | 00:43'45" |
| 7 | 06'35" | 00:50'20" |
| 8 | 06'53" | 00:57'13" |
| 9 | 04'50" | 01:02'03" |
| 10 | 05'40" | 01:07'43" |
| 11 | 05'39" | 01:13'22" |
| 12 | 05'45" | 01:19'07" |
| 13 | 05'55" | 01:25'02" |
| 14 | 06'25" | 01:31'27" |
| 15 | 06'23" | 01:37'50" |
| 16 | 05'33" | 01:43'23" |
| 17 | 05'08" | 01:48'31" |
| 18 | 04'44" | 01:53'15" |
| 19 | 06'50" | 02:00'05" |
| 20 | 05'21" | 02:05'26" |
| 21 | 09'38" | 02:15'04" |
| 22 | 05'33" | 02:20'37" |
| 23 | 06'34" | 02:27'11" |
| 24 | 06'24" | 02:33'35" |
| 24.2 | 05'35" | 02:34'50" |
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