10.5 km | 00:47:23 | 04:30/km日期: 2014-06-04 05:10 - 地點: 臺南市立體育場 - 卡路里: 502 Cal
Pace: 04'50" / 03'47" / 03'54" / 04'36" / 03'59" / 04'37" / 03'57" / 04'28" / 03'45" / 04'24" / 03'49" / 02'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'13" (+01'55") | 453 / 453 |
| 2 | | 05'19" (+02'01") | 453 / 907 |
| 3 | | 03'36" (+00'18") | 453 / 1360 |
| 4 | | 05'01" (+01'43") | 453 / 1814 |
| 5 | | 04'55" (+01'37") | 453 / 2268 |
| 6 | | 03'38" (+00'20") | 453 / 2721 |
| 7 | | 04'57" (+01'39") | 453 / 3175 |
| 8 | | 04'55" (+01'37") | 453 / 3629 |
| 9 | | 04'50" (+01'32") | 453 / 4082 |
| 10 | | 03'31" (+00'13") | 453 / 4536 |
| 11 | | 04'53" (+01'35") | 453 / 4990 |
| 12 | | 04'46" (+01'28") | 453 / 5443 |
| 13 | | 04'46" (+01'28") | 453 / 5897 |
| 14 | | 03'27" (+00'09") | 453 / 6351 |
| 15 | | 04'46" (+01'28") | 453 / 6804 |
| 16 | | 04'57" (+01'39") | 453 / 7258 |
| 17 | | 04'55" (+01'37") | 453 / 7712 |
| 18 | | 03'25" (+00'07") | 453 / 8165 |
| 19 | | 04'44" (+01'26") | 453 / 8619 |
| 20 | | 04'48" (+01'30") | 453 / 9073 |
| 21 | | 04'42" (+01'24") | 453 / 9526 |
| 22 | | 03'18" | 453 / 9980 |
| 23 | | 04'28" (+01'10") | 453 / 10434 |
| 24 | | 03'19" (+00'01") | 90 / 10524 |
400公尺第8道23圈+100公尺
2慢1快2趟，3慢1快4趟
持續減量減速跑
準備休息，備戰星期六的21K
6月累積里程 : 393.52 km
Android - Sony Ericsson ST15i 上傳 | 10 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'50" | 00:04'50" |
| 2 | 03'47" | 00:08'37" |
| 3 | 03'54" | 00:12'31" |
| 4 | 04'36" | 00:17'07" |
| 5 | 03'59" | 00:21'06" |
| 6 | 04'37" | 00:25'43" |
| 7 | 03'57" | 00:29'40" |
| 8 | 04'28" | 00:34'08" |
| 9 | 03'45" | 00:37'53" |
| 10 | 04'24" | 00:42'17" |
| 11 | 03'49" | 00:46'06" |
| 10.5 | -2'-54" | 00:47'29" |
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