8.0 km | 00:36:06 | 04:31/km日期: 2016-01-04 18:43 - 地點: 交大田徑場 - 卡路里: 431 Cal - 溫度: 20°C - 濕度: 93%
Pace: 03'59" / 04'34" / 04'44" / 04'33" / 04'17" / 04'59" / 05'06" / 03'59" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'56" (+00'06") | 197 / 197 |
| 2 | | 04'00" (+00'10") | 402 / 599 |
| 3 | | 03'58" (+00'08") | 401 / 1001 |
| 4 | | 05'30" (+01'40") | 403 / 1405 |
| 5 | | 03'50" | 199 / 1604 |
| 6 | | 03'57" (+00'07") | 400 / 2005 |
| 7 | | 04'02" (+00'12") | 401 / 2406 |
| 8 | | 05'52" (+02'02") | 398 / 2804 |
| 9 | | 03'55" (+00'05") | 200 / 3005 |
| 10 | | 03'57" (+00'07") | 399 / 3404 |
| 11 | | 04'00" (+00'10") | 395 / 3799 |
| 12 | | 06'13" (+02'23") | 398 / 4198 |
| 13 | | 03'54" (+00'04") | 199 / 4398 |
| 14 | | 03'57" (+00'07") | 402 / 4800 |
| 15 | | 03'59" (+00'09") | 396 / 5197 |
| 16 | | 06'21" (+02'31") | 397 / 5595 |
| 17 | | 04'07" (+00'17") | 194 / 5789 |
| 18 | | 04'02" (+00'12") | 395 / 6184 |
| 19 | | 03'57" (+00'07") | 402 / 6587 |
| 20 | | 06'40" (+02'50") | 399 / 6986 |
| 21 | | 03'59" (+00'09") | 194 / 7180 |
| 22 | | 03'59" (+00'09") | 398 / 7579 |
| 23 | | 04'03" (+00'13") | 399 / 7978 |
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：5k
I：(1000m + 間休3min)x5
M：5k
=========【實際訓練】==========
E：4k (5:46)
I1：(46"、96"、95")，跑休400m (2:13)
I2：(46"、95"、97")，跑休400m (2:20)
I3：(47"、94"、95")，跑休400m (2:29)
I4：(46"、95"、94")，跑休400m (2:31)
I5：(47"、96"、95")，跑休400m (2:40)
I6：(46"、95"、97")
M：4k (4:32)
E：1.3k (6:17)
今天狀況糟透了，
勉強吃完課表立馬趕回公司上班
1月累積里程 : 256.89 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'59" | 00:03'59" |
| 2 | 04'34" | 00:08'33" |
| 3 | 04'44" | 00:13'17" |
| 4 | 04'33" | 00:17'50" |
| 5 | 04'17" | 00:22'07" |
| 6 | 04'59" | 00:27'06" |
| 7 | 05'06" | 00:32'12" |
| 8.0 | 03'59" | 00:36'06" |
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