12.3 km | 01:02:18 | 05:04/km日期: 2015-10-23 15:33 - 地點: 河濱公園 - 天氣: 雨 - 卡路里: 651 Cal - 溫度: 27°C - 濕度: 77%
Pace: 07'25" / 04'42" / 04'54" / 04'56" / 04'59" / 05'03" / 04'59" / 04'56" / 04'59" / 06'03" / 21'10" / 07'38" / 08'31" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'00" (+02'04") | 1000 / 1000 |
| 2 | | 04'42" (+01'46") | 1000 / 2000 |
| 3 | | 04'53" (+01'57") | 1000 / 3000 |
| 4 | | 04'55" (+01'59") | 1000 / 4000 |
| 5 | | 04'59" (+02'03") | 1000 / 5000 |
| 6 | | 05'03" (+02'07") | 1000 / 6000 |
| 7 | | 04'58" (+02'02") | 1000 / 7000 |
| 8 | | 04'56" (+02'00") | 1000 / 8000 |
| 9 | | 04'58" (+02'02") | 1000 / 9000 |
| 10 | | 04'54" (+01'58") | 1000 / 10000 |
| 11 | | 04'54" (+01'58") | 601 / 10601 |
| 12 | | 03'27" (+00'31") | 396 / 10998 |
| 13 | | 03'14" (+00'18") | 412 / 11411 |
| 14 | | 02'56" | 206 / 11617 |
| 15 | | 10'24" (+07'28") | 639 / 12256 |
10/23 課題 " 動態熱身+50分鐘輕鬆慢跑+1000m(84s)+1圈緩跑+伸展放鬆 " 今天的雨勢比昨天大，但還是依舊一陣一陣的，下午一樣到河濱輕鬆慢跑，回來再跑一趟1000m，為周日的賽勢稍微放鬆一下，謝謝于馨陪伴，一起加油嘍！
1000m(84s)：
82, 80, 36, ( 3'18" )
10月累積里程 :
412.41 km 
MIZUNO WAVE SPACER DYNA 2 累積 :
748.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'25" | 00:07'25" |
| 2 | 04'42" | 00:12'07" |
| 3 | 04'54" | 00:17'01" |
| 4 | 04'56" | 00:21'57" |
| 5 | 04'59" | 00:26'56" |
| 6 | 05'03" | 00:31'59" |
| 7 | 04'59" | 00:36'58" |
| 8 | 04'56" | 00:41'54" |
| 9 | 04'59" | 00:46'53" |
| 10 | 06'03" | 00:52'56" |
| 11 | 21'10" | 01:14'06" |
| 12 | 07'38" | 01:21'44" |
| 12.3 | 08'38" | 01:23'57" |
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