14.8 km | 01:10:32 | 04:45/km日期: 2014-11-18 19:49 - 地點: 板一 - 天氣: good - 卡路里: 866 Cal
Pace: 04'57" / 05'00" / 04'53" / 04'56" / 04'57" / 04'56" / 05'00" / 04'58" / 04'53" / 04'50" / 04'51" / 04'54" / 04'43" / 04'40" / 02'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'40" (+00'06") | 378 / 378 |
| 2 | | 05'04" (+00'30") | 393 / 771 |
| 3 | | 05'06" (+00'32") | 394 / 1166 |
| 4 | | 05'01" (+00'27") | 398 / 1564 |
| 5 | | 04'58" (+00'24") | 395 / 1960 |
| 6 | | 04'54" (+00'20") | 400 / 2360 |
| 7 | | 04'52" (+00'18") | 389 / 2750 |
| 8 | | 04'45" (+00'11") | 391 / 3142 |
| 9 | | 05'01" (+00'27") | 388 / 3530 |
| 10 | | 04'58" (+00'24") | 395 / 3926 |
| 11 | | 04'50" (+00'16") | 399 / 4326 |
| 12 | | 05'04" (+00'30") | 397 / 4723 |
| 13 | | 04'54" (+00'20") | 393 / 5117 |
| 14 | | 04'53" (+00'19") | 401 / 5519 |
| 15 | | 04'56" (+00'22") | 394 / 5913 |
| 16 | | 05'01" (+00'27") | 388 / 6302 |
| 17 | | 04'56" (+00'22") | 394 / 6696 |
| 18 | | 05'00" (+00'26") | 389 / 7085 |
| 19 | | 04'54" (+00'20") | 390 / 7476 |
| 20 | | 04'57" (+00'23") | 393 / 7869 |
| 21 | | 05'00" (+00'26") | 388 / 8258 |
| 22 | | 04'50" (+00'16") | 392 / 8651 |
| 23 | | 04'51" (+00'17") | 390 / 9041 |
| 24 | | 04'53" (+00'19") | 385 / 9426 |
| 25 | | 04'48" (+00'14") | 392 / 9819 |
| 26 | | 04'52" (+00'18") | 389 / 10208 |
| 27 | | 04'51" (+00'17") | 387 / 10596 |
| 28 | | 04'51" (+00'17") | 384 / 10980 |
| 29 | | 04'56" (+00'22") | 385 / 11365 |
| 30 | | 04'54" (+00'20") | 374 / 11739 |
| 31 | | 04'47" (+00'13") | 396 / 12136 |
| 32 | | 04'45" (+00'11") | 389 / 12525 |
| 33 | | 04'42" (+00'08") | 389 / 12914 |
| 34 | | 04'34" | 390 / 13304 |
| 35 | | 04'39" (+00'05") | 383 / 13687 |
| 36 | | 04'40" (+00'06") | 392 / 14080 |
| 37 | | 04'16" | 390 / 14470 |
今日課表:
Tempo run 70min
配速: 前10K--115~120秒, 之後改配110~115秒
週日的半馬疲勞似乎還沒恢復,今天跑得有些吃力,最後都不想補到16K了.
很開心Ken/小Jay今天也來參加週二的強度練習,你們會越來越強的啦!
超級感謝Jay今天提供熱騰騰的紅豆湯給大家補給,他不只會跑步,連廚藝也超讚的,沒來的你們今天虧大啦! XDD
11月累積里程 :
285.80 km 
MIZUNO WAVE Rider 17 累積 :
1260.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'57" | 00:04'57" |
| 2 | 05'00" | 00:09'57" |
| 3 | 04'53" | 00:14'50" |
| 4 | 04'56" | 00:19'46" |
| 5 | 04'57" | 00:24'43" |
| 6 | 04'56" | 00:29'39" |
| 7 | 05'00" | 00:34'39" |
| 8 | 04'58" | 00:39'37" |
| 9 | 04'53" | 00:44'30" |
| 10 | 04'50" | 00:49'20" |
| 11 | 04'51" | 00:54'11" |
| 12 | 04'54" | 00:59'05" |
| 13 | 04'43" | 01:03'48" |
| 14 | 04'40" | 01:08'28" |
| 14.5 | 04'14" | 01:10'32" |
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