10.1 km | 00:46:55 | 04:39/km日期: 2016-11-29 16:18 - 地點: 河濱基隆河左岸 - 天氣: 陰 - 卡路里: 435 Cal - 溫度: 22°C - 濕度: 60%
Pace: 04'36" / 04'52" / 04'47" / 04'27" / 04'42" / 04'43" / 04'35" / 04'43" / 04'34" / 04'37" / 04'16" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'26" (+00'13") | 498 / 498 |
| 2 | | 04'44" (+00'31") | 502 / 1000 |
| 3 | | 04'47" (+00'34") | 497 / 1498 |
| 4 | | 04'55" (+00'42") | 494 / 1992 |
| 5 | | 04'47" (+00'34") | 500 / 2492 |
| 6 | | 04'44" (+00'31") | 502 / 2994 |
| 7 | | 04'13" | 509 / 3504 |
| 8 | | 04'40" (+00'27") | 502 / 4006 |
| 9 | | 04'46" (+00'33") | 492 / 4498 |
| 10 | | 04'39" (+00'26") | 504 / 5003 |
| 11 | | 04'41" (+00'28") | 501 / 5504 |
| 12 | | 04'42" (+00'29") | 491 / 5996 |
| 13 | | 04'22" (+00'09") | 509 / 6505 |
| 14 | | 04'47" (+00'34") | 501 / 7007 |
| 15 | | 04'44" (+00'31") | 496 / 7503 |
| 16 | | 04'42" (+00'29") | 503 / 8006 |
| 17 | | 04'38" (+00'25") | 509 / 8516 |
| 18 | | 04'31" (+00'18") | 496 / 9013 |
| 19 | | 04'33" (+00'20") | 498 / 9511 |
| 20 | | 04'38" (+00'25") | 505 / 10016 |
| 21 | | 04'39" (+00'26") | 57 / 10074 |
原想再讓膝蓋多休息一天, 但看氣象好像接下來三天會下雨, 所以決定今天跑一跑..., 一天沒跑, 前2-3K覺得卡卡的, 3K過後就比較順一點, 可能是天氣變冷熱身不足的原因.
冬天核心比較不易潰散, 是跑者進化的好季節, 但也要注意它需要較長的熱身時間.
11月累積里程 :
245.22 km 
Nike ZOOM PEGASUS 32 累積 :
3250.6 kmVoice Coach 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'36" | 00:04'36" |
| 2 | 04'52" | 00:09'28" |
| 3 | 04'47" | 00:14'15" |
| 4 | 04'27" | 00:18'42" |
| 5 | 04'42" | 00:23'24" |
| 6 | 04'43" | 00:28'07" |
| 7 | 04'35" | 00:32'42" |
| 8 | 04'43" | 00:37'25" |
| 9 | 04'34" | 00:41'59" |
| 10 | 04'37" | 00:46'36" |
| 10.1 | 04'16" | 00:46'55" |
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