5.7 km | 00:43:54 | 07:43/km日期: 2015-03-24 18:04 - 地點: 新市鎮 - 天氣: 陰 - 卡路里: 505 Cal - 溫度: 15°C - 濕度: 72%
Pace: 06'25" / 06'52" / 08'11" / 08'30" / 08'22" / 08'08" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'15" (+00'05") | 51 / 51 |
| 2 | | 03'13" (+00'03") | 41 / 92 |
| 3 | | 03'19" (+00'09") | 45 / 137 |
| 4 | | 03'25" (+00'15") | 58 / 196 |
| 5 | | 03'38" (+00'28") | 41 / 237 |
| 6 | | 07'49" (+04'39") | 66 / 303 |
| 7 | | 08'14" (+05'04") | 48 / 351 |
| 8 | | 07'45" (+04'35") | 49 / 401 |
| 9 | | 07'55" (+04'45") | 52 / 454 |
| 10 | | 07'13" (+04'03") | 46 / 500 |
| 11 | | 10'25" (+07'15") | 52 / 552 |
| 12 | | 14'28" (+11'18") | 43 / 596 |
| 13 | | 03'20" (+00'10") | 49 / 646 |
| 14 | | 03'28" (+00'18") | 52 / 699 |
| 15 | | 03'32" (+00'22") | 42 / 741 |
| 16 | | 03'35" (+00'25") | 55 / 797 |
| 17 | | 06'28" (+03'18") | 56 / 853 |
| 18 | | 09'18" (+06'08") | 50 / 903 |
| 19 | | 09'12" (+06'02") | 45 / 949 |
| 20 | | 08'21" (+05'11") | 51 / 1001 |
| 21 | | 08'34" (+05'24") | 54 / 1055 |
| 22 | | 08'56" (+05'46") | 48 / 1103 |
| 23 | | 14'11" (+11'01") | 45 / 1149 |
| 24 | | 03'10" | 41 / 1191 |
| 25 | | 03'18" (+00'08") | 55 / 1247 |
| 26 | | 03'14" (+00'04") | 51 / 1298 |
| 27 | | 03'29" (+00'19") | 47 / 1346 |
| 28 | | 03'25" (+00'15") | 58 / 1404 |
| 29 | | 11'17" (+08'07") | 45 / 1450 |
| 30 | | 07'38" (+04'28") | 54 / 1504 |
| 31 | | 08'16" (+05'06") | 42 / 1547 |
| 32 | | 08'36" (+05'26") | 58 / 1605 |
| 33 | | 09'04" (+05'54") | 51 / 1656 |
| 34 | | 19'28" (+16'18") | 45 / 1702 |
| 35 | | 03'32" (+00'22") | 47 / 1749 |
| 36 | | 03'12" (+00'02") | 62 / 1811 |
| 37 | | 03'15" (+00'05") | 40 / 1852 |
| 38 | | 03'15" (+00'05") | 51 / 1903 |
| 39 | | 04'03" (+00'53") | 49 / 1953 |
| 40 | | 09'49" (+06'39") | 59 / 2012 |
| 41 | | 09'55" (+06'45") | 45 / 2057 |
| 42 | | 08'14" (+05'04") | 50 / 2108 |
| 43 | | 08'16" (+05'06") | 54 / 2162 |
| 44 | | 09'04" (+05'54") | 44 / 2206 |
| 45 | | 13'27" (+10'17") | 54 / 2261 |
| 46 | | 05'24" (+02'14") | 52 / 2313 |
| 47 | | 03'34" (+00'24") | 41 / 2355 |
| 48 | | 03'31" (+00'21") | 52 / 2407 |
| 49 | | 03'32" (+00'22") | 42 / 2450 |
| 50 | | 03'49" (+00'39") | 52 / 2502 |
| 51 | | 05'39" (+02'29") | 58 / 2561 |
| 52 | | 11'39" (+08'29") | 54 / 2615 |
| 53 | | 10'50" (+07'40") | 47 / 2663 |
| 54 | | 08'09" (+04'59") | 51 / 2714 |
| 55 | | 08'38" (+05'28") | 50 / 2764 |
| 56 | | 09'40" (+06'30") | 46 / 2811 |
| 57 | | 25'12" (+22'02") | 53 / 2864 |
| 58 | | 04'03" (+00'53") | 36 / 2901 |
| 59 | | 03'33" (+00'23") | 60 / 2962 |
| 60 | | 03'40" (+00'30") | 49 / 3012 |
| 61 | | 03'40" (+00'30") | 45 / 3057 |
| 62 | | 03'26" (+00'16") | 53 / 3111 |
| 63 | | 08'05" (+04'55") | 57 / 3168 |
| 64 | | 12'54" (+09'44") | 50 / 3219 |
| 65 | | 09'26" (+06'16") | 47 / 3266 |
| 66 | | 09'32" (+06'22") | 45 / 3312 |
| 67 | | 09'44" (+06'34") | 54 / 3366 |
| 68 | | 12'26" (+09'16") | 53 / 3420 |
| 69 | | 13'04" (+09'54") | 36 / 3457 |
| 70 | | 03'28" (+00'18") | 62 / 3519 |
| 71 | | 03'23" (+00'13") | 39 / 3559 |
| 72 | | 03'27" (+00'17") | 48 / 3607 |
| 73 | | 03'39" (+00'29") | 59 / 3666 |
| 74 | | 06'14" (+03'04") | 53 / 3719 |
| 75 | | 12'52" (+09'42") | 49 / 3769 |
| 76 | | 11'13" (+08'03") | 44 / 3813 |
| 77 | | 08'59" (+05'49") | 53 / 3867 |
| 78 | | 10'28" (+07'18") | 52 / 3919 |
| 79 | | 11'00" (+07'50") | 51 / 3971 |
| 80 | | 25'56" (+22'46") | 44 / 4015 |
| 81 | | 03'28" (+00'18") | 48 / 4063 |
| 82 | | 03'36" (+00'26") | 41 / 4105 |
| 83 | | 03'25" (+00'15") | 68 / 4173 |
| 84 | | 03'34" (+00'24") | 32 / 4206 |
| 85 | | 03'36" (+00'26") | 60 / 4266 |
| 86 | | 11'40" (+08'30") | 51 / 4317 |
| 87 | | 13'37" (+10'27") | 51 / 4368 |
| 88 | | 10'40" (+07'30") | 46 / 4415 |
| 89 | | 10'26" (+07'16") | 51 / 4466 |
| 90 | | 10'14" (+07'04") | 53 / 4520 |
| 91 | | 24'56" (+21'46") | 48 / 4569 |
| 92 | | 03'55" (+00'45") | 42 / 4611 |
| 93 | | 03'16" (+00'06") | 60 / 4672 |
| 94 | | 03'29" (+00'19") | 38 / 4710 |
| 95 | | 03'58" (+00'48") | 50 / 4761 |
| 96 | | 03'26" (+00'16") | 53 / 4814 |
| 97 | | 07'11" (+04'01") | 60 / 4874 |
| 98 | | 13'16" (+10'06") | 46 / 4920 |
| 99 | | 11'54" (+08'44") | 53 / 4974 |
| 100 | | 10'46" (+07'36") | 49 / 5023 |
| 101 | | 06'52" (+03'42") | 50 / 5074 |
| 102 | | 06'10" (+03'00") | 48 / 5122 |
| 103 | | 20'25" (+17'15") | 36 / 5159 |
| 104 | | 03'32" (+00'22") | 56 / 5216 |
| 105 | | 03'37" (+00'27") | 59 / 5276 |
| 106 | | 03'53" (+00'43") | 38 / 5314 |
| 107 | | 03'51" (+00'41") | 51 / 5366 |
| 108 | | 03'54" (+00'44") | 59 / 5425 |
| 109 | | 13'42" (+10'32") | 43 / 5469 |
| 110 | | 09'42" (+06'32") | 53 / 5522 |
| 111 | | 07'04" (+03'54") | 54 / 5577 |
| 112 | | 05'42" (+02'32") | 46 / 5623 |
| 113 | | 05'07" (+01'57") | 45 / 5669 |
| 114 | | 21'24" (+18'14") | 43 / 5713 |
今天較晚下班，再實施一次間歇訓練，這次比較疲勞，不過比之前多跑了二趟，共十趟，也算進度了，每趟約270公尺，都能控制在1分鐘內完成，還算ok，但最後2趟比較吃力時間也超過1分鐘，顯示肌耐力和核心肌群不足之故，這是要加強的地方~~
3月累積里程 : 139.16 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'25" | 00:06'25" |
| 2 | 06'52" | 00:13'17" |
| 3 | 08'11" | 00:21'28" |
| 4 | 08'30" | 00:29'58" |
| 5 | 08'22" | 00:38'20" |
| 5.7 | 08'08" | 00:43'54" |
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