18.4 km | 01:31:33 | 04:58/km日期: 2014-06-05 04:35 - 地點: 成蘆橋---八里風帆碼頭 - 天氣: 陰 - 卡路里: 1393 Cal
Pace: 05'08" / 05'22" / 05'12" / 05'00" / 05'12" / 05'11" / 05'13" / 05'07" / 05'08" / 05'03" / 05'02" / 05'05" / 04'51" / 04'56" / 04'56" / 04'49" / 04'34" / 04'21" / 03'36" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'07" (+00'53") | 1103 / 1103 |
| 2 | | 05'21" (+01'07") | 1010 / 2113 |
| 3 | | 05'10" (+00'56") | 1002 / 3115 |
| 4 | | 05'00" (+00'46") | 1018 / 4134 |
| 5 | | 05'13" (+00'59") | 1005 / 5139 |
| 6 | | 05'11" (+00'57") | 1010 / 6150 |
| 7 | | 05'14" (+01'00") | 1005 / 7155 |
| 8 | | 05'03" (+00'49") | 1007 / 8162 |
| 9 | | 05'05" (+00'51") | 1002 / 9165 |
| 10 | | 05'05" (+00'51") | 990 / 10155 |
| 11 | | 05'03" (+00'49") | 1013 / 11169 |
| 12 | | 05'01" (+00'47") | 1010 / 12179 |
| 13 | | 04'52" (+00'38") | 1011 / 13191 |
| 14 | | 04'56" (+00'42") | 1005 / 14197 |
| 15 | | 04'55" (+00'41") | 1012 / 15209 |
| 16 | | 04'45" (+00'31") | 1000 / 16210 |
| 17 | | 04'30" (+00'16") | 1014 / 17224 |
| 18 | | 04'14" | 1012 / 18237 |
| 19 | | 03'10" | 147 / 18384 |
前放鬆跑後試加速跑.......................
6月累積里程 : 324.07 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'08" | 00:05'08" |
| 2 | 05'22" | 00:10'30" |
| 3 | 05'12" | 00:15'42" |
| 4 | 05'00" | 00:20'42" |
| 5 | 05'12" | 00:25'54" |
| 6 | 05'11" | 00:31'05" |
| 7 | 05'13" | 00:36'18" |
| 8 | 05'07" | 00:41'25" |
| 9 | 05'08" | 00:46'33" |
| 10 | 05'03" | 00:51'36" |
| 11 | 05'02" | 00:56'38" |
| 12 | 05'05" | 01:01'43" |
| 13 | 04'51" | 01:06'34" |
| 14 | 04'56" | 01:11'30" |
| 15 | 04'56" | 01:16'26" |
| 16 | 04'49" | 01:21'15" |
| 17 | 04'34" | 01:25'49" |
| 18 | 04'21" | 01:30'10" |
| 18.4 | 03'35" | 01:31'33" |
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