21.0 km | 01:32:12 | 04:23/km日期: 2014-12-10 19:07 - 天氣: 小雨....... - 卡路里: 681 Cal - 溫度: 18°C - 濕度: 98%
Pace: 04'18" / 04'20" / 04'24" / 04'22" / 04'21" / 04'25" / 04'26" / 04'30" / 04'23" / 04'27" / 04'29" / 04'27" / 04'40" / 04'26" / 04'27" / 04'25" / 04'20" / 05'27" / 04'17" / 04'24" / 04'14" / 03'34" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'17" (+00'03") | 1000 / 1000 |
| 2 | | 04'20" (+00'06") | 1000 / 2000 |
| 3 | | 04'23" (+00'09") | 1000 / 3000 |
| 4 | | 04'21" (+00'07") | 1000 / 4000 |
| 5 | | 04'21" (+00'07") | 1000 / 5000 |
| 6 | | 04'24" (+00'10") | 1000 / 6000 |
| 7 | | 04'26" (+00'12") | 1000 / 7000 |
| 8 | | 04'29" (+00'15") | 1000 / 8000 |
| 9 | | 04'23" (+00'09") | 1000 / 9000 |
| 10 | | 04'27" (+00'13") | 1000 / 10000 |
| 11 | | 04'29" (+00'15") | 1000 / 11000 |
| 12 | | 04'26" (+00'12") | 1000 / 12000 |
| 13 | | 04'22" (+00'08") | 1000 / 13000 |
| 14 | | 04'26" (+00'12") | 1000 / 14000 |
| 15 | | 04'26" (+00'12") | 1000 / 15000 |
| 16 | | 04'25" (+00'11") | 1000 / 16000 |
| 17 | | 04'19" (+00'05") | 1000 / 17000 |
| 18 | | 04'22" (+00'08") | 1000 / 18000 |
| 19 | | 04'17" (+00'03") | 1000 / 19000 |
| 20 | | 04'23" (+00'09") | 1000 / 20000 |
| 21 | | 04'14" | 1000 / 21000 |
| 22 | | 03'48" | 14 / 21014 |
半馬配速跑............基本訓練...........
12月累積里程 : 210.53 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'18" | 00:04'18" |
| 2 | 04'20" | 00:08'38" |
| 3 | 04'24" | 00:13'02" |
| 4 | 04'22" | 00:17'24" |
| 5 | 04'21" | 00:21'45" |
| 6 | 04'25" | 00:26'10" |
| 7 | 04'26" | 00:30'36" |
| 8 | 04'30" | 00:35'06" |
| 9 | 04'23" | 00:39'29" |
| 10 | 04'27" | 00:43'56" |
| 11 | 04'29" | 00:48'25" |
| 12 | 04'27" | 00:52'52" |
| 13 | 04'40" | 00:57'32" |
| 14 | 04'26" | 01:01'58" |
| 15 | 04'27" | 01:06'25" |
| 16 | 04'25" | 01:10'50" |
| 17 | 04'20" | 01:15'10" |
| 18 | 05'27" | 01:20'37" |
| 19 | 04'17" | 01:24'54" |
| 20 | 04'24" | 01:29'18" |
| 21 | 04'14" | 01:33'32" |
| 21.0 | 03'30" | 01:33'35" |
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