11.5 km | 00:52:07 | 04:31/km日期: 2016-01-07 18:50 - 地點: 交大田徑場 - 卡路里: 571 Cal - 溫度: 17°C - 濕度: 82%
Pace: 04'26" / 04'17" / 04'45" / 04'44" / 04'41" / 04'44" / 04'26" / 04'15" / 04'34" / 04'41" / 04'47" / 03'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'54" (+00'11") | 398 / 398 |
| 2 | | 04'00" (+00'17") | 398 / 796 |
| 3 | | 05'48" (+02'05") | 396 / 1193 |
| 4 | | 03'57" (+00'14") | 395 / 1588 |
| 5 | | 03'59" (+00'16") | 400 / 1988 |
| 6 | | 05'54" (+02'11") | 394 / 2383 |
| 7 | | 03'56" (+00'13") | 396 / 2780 |
| 8 | | 04'00" (+00'17") | 397 / 3177 |
| 9 | | 05'50" (+02'07") | 401 / 3579 |
| 10 | | 04'02" (+00'19") | 388 / 3967 |
| 11 | | 03'57" (+00'14") | 398 / 4366 |
| 12 | | 05'47" (+02'04") | 403 / 4769 |
| 13 | | 03'57" (+00'14") | 393 / 5162 |
| 14 | | 03'55" (+00'12") | 402 / 5565 |
| 15 | | 05'57" (+02'14") | 397 / 5963 |
| 16 | | 03'57" (+00'14") | 396 / 6360 |
| 17 | | 03'50" (+00'07") | 401 / 6761 |
| 18 | | 06'03" (+02'20") | 394 / 7155 |
| 19 | | 03'47" (+00'04") | 399 / 7554 |
| 20 | | 03'49" (+00'06") | 402 / 7957 |
| 21 | | 06'07" (+02'24") | 391 / 8349 |
| 22 | | 03'43" | 399 / 8749 |
| 23 | | 03'49" (+00'06") | 400 / 9149 |
| 24 | | 05'54" (+02'11") | 396 / 9546 |
| 25 | | 03'50" (+00'07") | 393 / 9939 |
| 26 | | 03'50" (+00'07") | 398 / 10337 |
| 27 | | 06'15" (+02'32") | 392 / 10730 |
| 28 | | 03'46" (+00'03") | 394 / 11124 |
| 29 | | 03'22" | 406 / 11531 |
以全馬317計算跑力為48
E：5:28
M：4:41
T：4:24 (105s)
I：4:03 (96s)
=========【課表】==============
E：3k (5:41)
I1：(93"、95")，跑休400m (2:18)
I2：(93"、95")，跑休400m (2:20)
I3：(93"、95")，跑休400m (2:20)
I4：(94"、94")，跑休400m (2:20)
I5：(93"、94")，跑休400m (2:22)
I6：(94"、92")，跑休400m (2:23)
I7：(90"、92")，跑休400m (2:23)
I8：(89"、91")，跑休400m (2:20)
I9：(90"、91")，跑休400m (2:27)
I10：(89"、82")
M：5.5k (4:29)
男人的夢想不會停止的
1月累積里程 : 256.89 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'26" | 00:04'26" |
| 2 | 04'17" | 00:08'43" |
| 3 | 04'45" | 00:13'28" |
| 4 | 04'44" | 00:18'12" |
| 5 | 04'41" | 00:22'53" |
| 6 | 04'44" | 00:27'37" |
| 7 | 04'26" | 00:32'03" |
| 8 | 04'15" | 00:36'18" |
| 9 | 04'34" | 00:40'52" |
| 10 | 04'41" | 00:45'33" |
| 11 | 04'47" | 00:50'20" |
| 11.5 | 03'23" | 00:52'08" |
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