15.1 km | 01:18:34 | 05:12/km日期: 2015-10-30 20:34 - 卡路里: 1465 Cal - 溫度: 26°C - 濕度: 66%
Pace: 04'38" / 05'27" / 05'25" / 05'29" / 05'19" / 05'14" / 05'16" / 05'11" / 05'14" / 05'11" / 05'11" / 05'15" / 04'57" / 04'53" / 04'49" / 11'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'33" | 906 / 906 |
| 2 | | 05'16" (+00'43") | 411 / 1317 |
| 3 | | 05'29" (+00'56") | 400 / 1717 |
| 4 | | 05'32" (+00'59") | 397 / 2115 |
| 5 | | 05'19" (+00'46") | 406 / 2522 |
| 6 | | 05'28" (+00'55") | 401 / 2924 |
| 7 | | 05'33" (+01'00") | 402 / 3326 |
| 8 | | 05'26" (+00'53") | 398 / 3724 |
| 9 | | 05'29" (+00'56") | 404 / 4128 |
| 10 | | 05'12" (+00'39") | 403 / 4532 |
| 11 | | 05'20" (+00'47") | 402 / 4934 |
| 12 | | 05'18" (+00'45") | 398 / 5332 |
| 13 | | 05'08" (+00'35") | 404 / 5737 |
| 14 | | 05'14" (+00'41") | 403 / 6140 |
| 15 | | 05'12" (+00'39") | 405 / 6546 |
| 16 | | 05'17" (+00'44") | 406 / 6953 |
| 17 | | 05'12" (+00'39") | 396 / 7350 |
| 18 | | 05'10" (+00'37") | 402 / 7753 |
| 19 | | 05'13" (+00'40") | 414 / 8168 |
| 20 | | 05'16" (+00'43") | 405 / 8573 |
| 21 | | 05'09" (+00'36") | 798 / 9371 |
| 22 | | 05'14" (+00'41") | 403 / 9775 |
| 23 | | 05'14" (+00'41") | 401 / 10176 |
| 24 | | 05'13" (+00'40") | 404 / 10581 |
| 25 | | 05'07" (+00'34") | 403 / 10984 |
| 26 | | 05'18" (+00'45") | 391 / 11376 |
| 27 | | 05'13" (+00'40") | 405 / 11781 |
| 28 | | 05'15" (+00'42") | 396 / 12177 |
| 29 | | 04'52" (+00'19") | 400 / 12578 |
| 30 | | 04'48" (+00'15") | 405 / 12983 |
| 31 | | 04'53" (+00'20") | 408 / 13392 |
| 32 | | 04'54" (+00'21") | 397 / 13789 |
| 33 | | 04'55" (+00'22") | 405 / 14195 |
| 34 | | 04'49" (+00'16") | 1026 / 15222 |
復操第一課，15km加速跑，pacing 5:30/km > 5:15/km > 5:00/km，都好甘下，好難想像練落去25至30Km一樣係咁加速跑係點，想全馬3:30有排練了
10月累積里程 : 154.07 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'38" | 00:04'38" |
| 2 | 05'27" | 00:10'05" |
| 3 | 05'25" | 00:15'30" |
| 4 | 05'29" | 00:20'59" |
| 5 | 05'19" | 00:26'18" |
| 6 | 05'14" | 00:31'32" |
| 7 | 05'16" | 00:36'48" |
| 8 | 05'11" | 00:41'59" |
| 9 | 05'14" | 00:47'13" |
| 10 | 05'11" | 00:52'24" |
| 11 | 05'11" | 00:57'35" |
| 12 | 05'15" | 01:02'50" |
| 13 | 04'57" | 01:07'47" |
| 14 | 04'53" | 01:12'40" |
| 15 | 04'49" | 01:17'29" |
| 15.1 | 11'24" | 01:18'34" |
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