11.8 km | 01:06:05 | 05:36/km日期: 2014-11-05 21:59 - 地點: 單車徑 - 天氣: 涼 - 卡路里: 784 Cal - 溫度: 22°C - 濕度: 91%
Pace: 06'00" / 05'40" / 05'25" / 05'05" / 04'55" / 05'00" / 06'25" / 05'05" / 05'00" / 05'05" / 06'05" / 08'14" /
Tempo run - (71.5-73.4)
Warm up(Z3) - 00:15:00
Z4 - 00:18:00 (Result: avg. 04:55/km, 178步/分)
Z3 - 00:05:00
Z4 - 00:18:00 (Result: avg. 05:00/km, 178步/分)
Z3 - 00:05:00
Cool Down(Z2) - 00:05:00
跑到扯曬蝦，超辛苦d。
11月累積里程 : 229.30 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'00" | 00:06'00" |
| 2 | 05'40" | 00:11'40" |
| 3 | 05'25" | 00:17'05" |
| 4 | 05'05" | 00:22'10" |
| 5 | 04'55" | 00:27'05" |
| 6 | 05'00" | 00:32'05" |
| 7 | 06'25" | 00:38'30" |
| 8 | 05'05" | 00:43'35" |
| 9 | 05'00" | 00:48'35" |
| 10 | 05'05" | 00:53'40" |
| 11 | 06'05" | 00:59'45" |
| 11.8 | 08'13" | 01:06'05" |
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