28.4 km | 02:24:22 | 05:05/km日期: 2014-12-21 06:43 - 地點: 家中出發至操場上河堤 - 天氣: 超舒服 - 卡路里: 1523 Cal - 溫度: 13°C - 濕度: 88%
Pace: 06'02" / 05'47" / 05'42" / 05'34" / 05'23" / 05'03" / 05'09" / 05'12" / 05'02" / 04'59" / 04'50" / 04'55" / 04'48" / 04'52" / 04'47" / 04'48" / 04'39" / 04'36" / 05'11" / 05'06" / 05'16" / 05'13" / 05'00" / 04'59" / 05'10" / 05'23" / 04'52" / 04'50" / 03'05" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'00" (+01'20") | 1009 / 1009 |
| 2 | | 05'45" (+01'05") | 998 / 2007 |
| 3 | | 05'43" (+01'03") | 1002 / 3009 |
| 4 | | 05'32" (+00'52") | 1019 / 4029 |
| 5 | | 05'23" (+00'43") | 1007 / 5036 |
| 6 | | 05'04" (+00'24") | 998 / 6035 |
| 7 | | 05'07" (+00'27") | 1015 / 7051 |
| 8 | | 05'12" (+00'32") | 1002 / 8053 |
| 9 | | 05'02" (+00'22") | 1017 / 9071 |
| 10 | | 04'57" (+00'17") | 1008 / 10079 |
| 11 | | 04'51" (+00'11") | 1010 / 11090 |
| 12 | | 04'51" (+00'11") | 999 / 12089 |
| 13 | | 04'49" (+00'09") | 1016 / 13106 |
| 14 | | 04'53" (+00'13") | 1000 / 14106 |
| 15 | | 04'46" (+00'06") | 1005 / 15112 |
| 16 | | 04'45" (+00'05") | 995 / 16107 |
| 17 | | 04'40" | 1011 / 17118 |
| 18 | | 04'40" | 1021 / 18139 |
| 19 | | 05'11" (+00'31") | 1003 / 19143 |
| 20 | | 04'59" (+00'19") | 1017 / 20160 |
| 21 | | 05'18" (+00'38") | 1010 / 21171 |
| 22 | | 05'15" (+00'35") | 998 / 22169 |
| 23 | | 04'57" (+00'17") | 1013 / 23183 |
| 24 | | 04'59" (+00'19") | 999 / 24183 |
| 25 | | 05'14" (+00'34") | 1015 / 25198 |
| 26 | | 05'23" (+00'43") | 1004 / 26203 |
| 27 | | 04'47" (+00'07") | 1006 / 27209 |
| 28 | | 04'46" (+00'06") | 1007 / 28216 |
| 29 | | 04'46" (+00'06") | 45 / 28261 |
原本就想說要一個人練跑了，，起跑慢慢凸試試腳的狀態，，好在前日應該是寒冷造成肌肉僵硬問題，，休跑二天不夠不敢大意，跑進操場跑幾圈少鋒跑進來，陪跑後自已向河堤前進，，邁力又力跑，18K時遇到培慢金宗兄，哈拉回操場，金宗返回，進操場見頭號(培慢粉絲團)阿立，，再跟他跑上幾K，想休息喝口水，不料水瓶被回收，只好立馬跑回家灌水，結束今天個人小團訓，好像有累到耶
12月累積里程 : 206.50 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'02" | 00:06'02" |
| 2 | 05'47" | 00:11'49" |
| 3 | 05'42" | 00:17'31" |
| 4 | 05'34" | 00:23'05" |
| 5 | 05'23" | 00:28'28" |
| 6 | 05'03" | 00:33'31" |
| 7 | 05'09" | 00:38'40" |
| 8 | 05'12" | 00:43'52" |
| 9 | 05'02" | 00:48'54" |
| 10 | 04'59" | 00:53'53" |
| 11 | 04'50" | 00:58'43" |
| 12 | 04'55" | 01:03'38" |
| 13 | 04'48" | 01:08'26" |
| 14 | 04'52" | 01:13'18" |
| 15 | 04'47" | 01:18'05" |
| 16 | 04'48" | 01:22'53" |
| 17 | 04'39" | 01:27'32" |
| 18 | 04'36" | 01:32'08" |
| 19 | 05'11" | 01:37'19" |
| 20 | 05'06" | 01:42'25" |
| 21 | 05'16" | 01:47'41" |
| 22 | 05'13" | 01:52'54" |
| 23 | 05'00" | 01:57'54" |
| 24 | 04'59" | 02:02'53" |
| 25 | 05'10" | 02:08'03" |
| 26 | 05'23" | 02:13'26" |
| 27 | 04'52" | 02:18'18" |
| 28 | 04'50" | 02:23'08" |
| 28.4 | 03'05" | 02:24'22" |
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