6.3 km | 00:46:29 | 07:21/km日期: 2015-11-24 18:28 - 卡路里: 372 Cal - 溫度: 21°C - 濕度: 78%
Pace: 05'10" / 05'04" / 05'08" / 06'05" / 05'00" / 15'45" / 13'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'30" (+00'25") | 398 / 398 |
| 2 | | 23'26" (+20'21") | 41 / 440 |
| 3 | | 03'17" (+00'12") | 396 / 837 |
| 4 | | 25'34" (+22'29") | 39 / 876 |
| 5 | | 03'23" (+00'18") | 401 / 1278 |
| 6 | | 22'28" (+19'23") | 44 / 1322 |
| 7 | | 03'24" (+00'19") | 393 / 1715 |
| 8 | | 27'17" (+24'12") | 36 / 1752 |
| 9 | | 03'19" (+00'14") | 402 / 2154 |
| 10 | | 36'04" (+32'59") | 27 / 2182 |
| 11 | | 03'19" (+00'14") | 400 / 2582 |
| 12 | | 30'10" (+27'05") | 32 / 2615 |
| 13 | | 03'21" (+00'16") | 397 / 3012 |
| 14 | | 34'24" (+31'19") | 29 / 3042 |
| 15 | | 03'16" (+00'11") | 401 / 3444 |
| 16 | | 29'55" (+26'50") | 33 / 3477 |
| 17 | | 03'26" (+00'21") | 394 / 3872 |
| 18 | | 40'45" (+37'40") | 24 / 3896 |
| 19 | | 03'20" (+00'15") | 401 / 4297 |
| 20 | | 30'11" (+27'06") | 32 / 4330 |
| 21 | | 03'22" (+00'17") | 401 / 4731 |
| 22 | | 30'00" (+26'55") | 32 / 4764 |
| 23 | | 03'05" | 398 / 5162 |
| 24 | | 49'33" (+46'28") | 207 / 5369 |
| 25 | | 03'11" (+00'06") | 397 / 5766 |
| 26 | | 53'21" (+50'16") | 59 / 5826 |
| 27 | | 03'21" (+00'16") | 398 / 6225 |
| 28 | | 40'36" (+37'31") | 86 / 6311 |
11/17（二）PM5:30，溫度21度。
課表：400m x12。rest 60sec。
實際：
熱身7.15km，45'43"9。
400m x 14
(1)84''1
(2)78''5
(3)81''5
(4)80''5
(5)80''2
(6)80''0
(7)80''2
(8)79''1
(9)81''4
(10)80''4
(11)81''2
(12)73''9
(13)76''1 休10'15''7
(14)80''2 休 3'10''5
收操 0.96km，7'52''5。
11月累積里程 :
299.88 km 
asics TARTHERZEAL 3 螢光黃 累積 :
978.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'10" | 00:05'10" |
| 2 | 05'04" | 00:10'14" |
| 3 | 05'08" | 00:15'22" |
| 4 | 06'05" | 00:21'27" |
| 5 | 05'00" | 00:26'27" |
| 6 | 15'45" | 00:42'12" |
| 6.3 | 13'48" | 00:46'30" |
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