21.3 km | 01:42:46 | 04:49/km日期: 2016-11-24 14:44 - 卡路里: 1282 Cal - 平均步頻: 180 - 溫度: 23°C - 濕度: 65%
Pace: 04'45" / 04'57" / 04'58" / 04'52" / 04'50" / 04'50" / 04'56" / 04'49" / 04'53" / 04'58" / 04'43" / 04'59" / 04'45" / 04'53" / 04'45" / 04'36" / 04'49" / 04'46" / 04'52" / 04'55" / 04'45" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'10") | 1000 / 1000 |
| 2 | | 04'56" (+00'21") | 1000 / 2000 |
| 3 | | 04'58" (+00'23") | 1000 / 3000 |
| 4 | | 04'51" (+00'16") | 1000 / 4000 |
| 5 | | 04'50" (+00'15") | 1000 / 5000 |
| 6 | | 04'49" (+00'14") | 1000 / 6000 |
| 7 | | 04'56" (+00'21") | 1000 / 7000 |
| 8 | | 04'49" (+00'14") | 1000 / 8000 |
| 9 | | 04'52" (+00'17") | 1000 / 9000 |
| 10 | | 04'57" (+00'22") | 1000 / 10000 |
| 11 | | 04'43" (+00'08") | 1000 / 11000 |
| 12 | | 04'58" (+00'23") | 1000 / 12000 |
| 13 | | 04'45" (+00'10") | 1000 / 13000 |
| 14 | | 04'52" (+00'17") | 1000 / 14000 |
| 15 | | 04'45" (+00'10") | 1000 / 15000 |
| 16 | | 04'35" | 1000 / 16000 |
| 17 | | 04'48" (+00'13") | 1000 / 17000 |
| 18 | | 04'46" (+00'11") | 1000 / 18000 |
| 19 | | 04'52" (+00'17") | 1000 / 19000 |
| 20 | | 04'54" (+00'19") | 1000 / 20000 |
| 21 | | 04'45" (+00'10") | 1000 / 21000 |
| 22 | | 04'09" | 279 / 21279 |
風很大，跑起來很有感覺，遠方寬邊的100公尺的逆風最爽，長邊的側風也不錯，往右或往左偏。唯一的優點是天氣涼爽，不會熱到沒動力啊！今天依舊練習調整呼吸，穩定的呼吸配合步伐，慢慢的去抓感覺。
11月累積里程 : 202.01 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'45" | 00:04'45" |
| 2 | 04'57" | 00:09'42" |
| 3 | 04'58" | 00:14'40" |
| 4 | 04'52" | 00:19'32" |
| 5 | 04'50" | 00:24'22" |
| 6 | 04'50" | 00:29'12" |
| 7 | 04'56" | 00:34'08" |
| 8 | 04'49" | 00:38'57" |
| 9 | 04'53" | 00:43'50" |
| 10 | 04'58" | 00:48'48" |
| 11 | 04'43" | 00:53'31" |
| 12 | 04'59" | 00:58'30" |
| 13 | 04'45" | 01:03'15" |
| 14 | 04'53" | 01:08'08" |
| 15 | 04'45" | 01:12'53" |
| 16 | 04'36" | 01:17'29" |
| 17 | 04'49" | 01:22'18" |
| 18 | 04'46" | 01:27'04" |
| 19 | 04'52" | 01:31'56" |
| 20 | 04'55" | 01:36'51" |
| 21 | 04'45" | 01:41'36" |
| 21.3 | 04'10" | 01:42'46" |
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