14.8 km | 01:10:12 | 04:44/km日期: 2014-11-25 19:48 - 地點: 板一 - 天氣: Good - 卡路里: 866 Cal
Pace: 04'28" / 04'45" / 04'51" / 04'52" / 04'55" / 04'57" / 04'57" / 04'58" / 04'55" / 04'54" / 04'51" / 04'54" / 04'49" / 04'46" / 02'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'08" | 369 / 369 |
| 2 | | 04'27" (+00'19") | 399 / 769 |
| 3 | | 04'47" (+00'39") | 393 / 1162 |
| 4 | | 04'46" (+00'38") | 384 / 1546 |
| 5 | | 04'48" (+00'40") | 391 / 1938 |
| 6 | | 04'41" (+00'33") | 394 / 2333 |
| 7 | | 04'53" (+00'45") | 388 / 2721 |
| 8 | | 04'53" (+00'45") | 394 / 3116 |
| 9 | | 04'52" (+00'44") | 399 / 3516 |
| 10 | | 04'49" (+00'41") | 390 / 3907 |
| 11 | | 04'56" (+00'48") | 390 / 4297 |
| 12 | | 04'59" (+00'51") | 393 / 4691 |
| 13 | | 04'53" (+00'45") | 395 / 5086 |
| 14 | | 04'59" (+00'51") | 391 / 5478 |
| 15 | | 04'51" (+00'43") | 387 / 5865 |
| 16 | | 05'00" (+00'52") | 382 / 6248 |
| 17 | | 04'54" (+00'46") | 393 / 6641 |
| 18 | | 04'57" (+00'49") | 379 / 7021 |
| 19 | | 05'02" (+00'54") | 387 / 7408 |
| 20 | | 04'53" (+00'45") | 391 / 7799 |
| 21 | | 04'54" (+00'46") | 390 / 8190 |
| 22 | | 04'53" (+00'45") | 391 / 8582 |
| 23 | | 04'58" (+00'50") | 392 / 8974 |
| 24 | | 04'54" (+00'46") | 390 / 9364 |
| 25 | | 04'56" (+00'48") | 394 / 9759 |
| 26 | | 04'53" (+00'45") | 395 / 10154 |
| 27 | | 04'52" (+00'44") | 389 / 10543 |
| 28 | | 04'53" (+00'45") | 392 / 10936 |
| 29 | | 04'47" (+00'39") | 403 / 11339 |
| 30 | | 04'51" (+00'43") | 388 / 11727 |
| 31 | | 04'54" (+00'46") | 393 / 12121 |
| 32 | | 04'49" (+00'41") | 396 / 12517 |
| 33 | | 04'47" (+00'39") | 389 / 12907 |
| 34 | | 04'46" (+00'38") | 387 / 13295 |
| 35 | | 04'46" (+00'38") | 398 / 13693 |
| 36 | | 04'42" (+00'34") | 399 / 14093 |
| 37 | | 04'46" (+00'38") | 394 / 14487 |
課表: Tempo Run 70min
配速: 115秒/圈
車隊: Easy/丹丹/阿昌/小李/俊傑/Ken/歐陽/Jemy, 文彥和柯柯嫌車速過慢,早早就下車去跟Ivan車了. XDDD
週六的全馬疲勞感仍在,10K過後加速加不起來,70分鐘跑得有些辛苦.
11月累積里程 :
285.80 km 
MIZUNO WAVE ULTIMA 3 累積 :
1229.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'28" | 00:04'28" |
| 2 | 04'45" | 00:09'13" |
| 3 | 04'51" | 00:14'04" |
| 4 | 04'52" | 00:18'56" |
| 5 | 04'55" | 00:23'51" |
| 6 | 04'57" | 00:28'48" |
| 7 | 04'57" | 00:33'45" |
| 8 | 04'58" | 00:38'43" |
| 9 | 04'55" | 00:43'38" |
| 10 | 04'54" | 00:48'32" |
| 11 | 04'51" | 00:53'23" |
| 12 | 04'54" | 00:58'17" |
| 13 | 04'49" | 01:03'06" |
| 14 | 04'46" | 01:07'52" |
| 14.5 | 04'41" | 01:10'12" |
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