21.2 km | 01:35:47 | 04:31/km日期: 2016-11-03 18:34 - 地點: 新竹縣體育場 - 天氣: 順風大逆風 - 卡路里: 1224 Cal - 平均步頻: 180 - 溫度: 21°C - 濕度: 74%
Pace: 04'44" / 04'32" / 04'39" / 04'33" / 04'34" / 04'41" / 04'36" / 04'42" / 04'39" / 04'40" / 04'37" / 04'33" / 04'27" / 15'17" / 04'33" / 04'30" / 04'33" / 04'27" / 04'29" / 04'27" / 04'08" / 01'35" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'41" (+00'24") | 395 / 395 |
| 2 | | 04'42" (+00'25") | 399 / 795 |
| 3 | | 04'37" (+00'20") | 403 / 1198 |
| 4 | | 04'34" (+00'17") | 404 / 1602 |
| 5 | | 04'33" (+00'16") | 398 / 2000 |
| 6 | | 04'35" (+00'18") | 398 / 2399 |
| 7 | | 04'36" (+00'19") | 394 / 2793 |
| 8 | | 04'32" (+00'15") | 396 / 3189 |
| 9 | | 04'31" (+00'14") | 401 / 3591 |
| 10 | | 04'32" (+00'15") | 403 / 3994 |
| 11 | | 04'31" (+00'14") | 401 / 4396 |
| 12 | | 04'36" (+00'19") | 398 / 4794 |
| 13 | | 04'38" (+00'21") | 395 / 5190 |
| 14 | | 04'36" (+00'19") | 394 / 5584 |
| 15 | | 04'42" (+00'25") | 393 / 5978 |
| 16 | | 04'40" (+00'23") | 392 / 6370 |
| 17 | | 04'42" (+00'25") | 393 / 6763 |
| 18 | | 04'39" (+00'22") | 393 / 7157 |
| 19 | | 04'42" (+00'25") | 392 / 7550 |
| 20 | | 04'39" (+00'22") | 393 / 7944 |
| 21 | | 04'42" (+00'25") | 393 / 8337 |
| 22 | | 04'41" (+00'24") | 398 / 8735 |
| 23 | | 04'37" (+00'20") | 392 / 9127 |
| 24 | | 04'35" (+00'18") | 391 / 9518 |
| 25 | | 04'40" (+00'23") | 395 / 9914 |
| 26 | | 04'36" (+00'19") | 394 / 10309 |
| 27 | | 04'36" (+00'19") | 394 / 10704 |
| 28 | | 04'27" (+00'10") | 396 / 11100 |
| 29 | | 04'34" (+00'17") | 392 / 11493 |
| 30 | | 04'30" (+00'13") | 394 / 11888 |
| 31 | | 04'27" (+00'10") | 403 / 12292 |
| 32 | | 04'32" (+00'15") | 392 / 12684 |
| 33 | | 04'29" (+00'12") | 396 / 13081 |
| 34 | | 04'33" (+00'16") | 384 / 13466 |
| 35 | | 04'17" | 408 / 13874 |
| 36 | | 04'28" (+00'11") | 401 / 14276 |
| 37 | | 04'27" (+00'10") | 411 / 14687 |
| 38 | | 04'37" (+00'20") | 400 / 15087 |
| 39 | | 04'32" (+00'15") | 400 / 15487 |
| 40 | | 04'36" (+00'19") | 405 / 15893 |
| 41 | | 04'31" (+00'14") | 398 / 16291 |
| 42 | | 04'32" (+00'15") | 389 / 16681 |
| 43 | | 04'25" (+00'08") | 407 / 17088 |
| 44 | | 04'29" (+00'12") | 396 / 17484 |
| 45 | | 04'18" (+00'01") | 405 / 17890 |
| 46 | | 04'32" (+00'15") | 403 / 18293 |
| 47 | | 04'32" (+00'15") | 397 / 18690 |
| 48 | | 04'29" (+00'12") | 393 / 19084 |
| 49 | | 04'24" (+00'07") | 400 / 19484 |
| 50 | | 04'24" (+00'07") | 400 / 19885 |
| 51 | | 04'27" (+00'10") | 391 / 20277 |
| 52 | | 04'23" (+00'06") | 395 / 20672 |
| 53 | | 03'49" | 406 / 21078 |
久違的公司團練.今天練習長距離配速跑.吃了34個甜甜圈下車跟公司同事合照一下.然後最後完成53個甜甜圈.最後一圈肚子真的餓了.有點沒力.感謝我的教練誠哥陪跑跟黑哥最後陪跑咬著最後15圈.今天狀況非常好.跑者真的喜歡天冷的時候啊.跑的非常順！繼續加油囉^_^
11月累積里程 : 258.00 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'44" | 00:04'44" |
| 2 | 04'32" | 00:09'16" |
| 3 | 04'39" | 00:13'55" |
| 4 | 04'33" | 00:18'28" |
| 5 | 04'34" | 00:23'02" |
| 6 | 04'41" | 00:27'43" |
| 7 | 04'36" | 00:32'19" |
| 8 | 04'42" | 00:37'01" |
| 9 | 04'39" | 00:41'40" |
| 10 | 04'40" | 00:46'20" |
| 11 | 04'37" | 00:50'57" |
| 12 | 04'33" | 00:55'30" |
| 13 | 04'27" | 00:59'57" |
| 14 | 15'17" | 01:15'14" |
| 15 | 04'33" | 01:19'47" |
| 16 | 04'30" | 01:24'17" |
| 17 | 04'33" | 01:28'50" |
| 18 | 04'27" | 01:33'17" |
| 19 | 04'29" | 01:37'46" |
| 20 | 04'27" | 01:42'13" |
| 21 | 04'08" | 01:46'21" |
| 21.1 | 04'01" | 01:46'40" |
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