15.5 km | 01:31:45 | 05:55/km日期: 2012-11-08 22:41 - 地點: 觀山成美段 - 天氣: 剛好 - 卡路里: 1253 Cal - 溫度: 23°C - 濕度: 73%
Pace: 05'46" / 05'32" / 05'43" / 05'40" / 05'53" / 05'43" / 06'06" / 06'15" / 05'59" / 05'45" / 05'55" / 05'57" / 06'18" / 06'03" / 06'14" / 06'19" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'39" (+01'20") | 509 / 509 |
| 2 | | 05'51" (+01'32") | 498 / 1007 |
| 3 | | 05'29" (+01'10") | 501 / 1508 |
| 4 | | 05'34" (+01'15") | 498 / 2007 |
| 5 | | 05'35" (+01'16") | 494 / 2502 |
| 6 | | 05'46" (+01'27") | 511 / 3013 |
| 7 | | 05'42" (+01'23") | 492 / 3506 |
| 8 | | 05'42" (+01'23") | 508 / 4014 |
| 9 | | 05'54" (+01'35") | 499 / 4514 |
| 10 | | 05'50" (+01'31") | 505 / 5020 |
| 11 | | 05'35" (+01'16") | 501 / 5521 |
| 12 | | 05'54" (+01'35") | 499 / 6020 |
| 13 | | 05'56" (+01'37") | 504 / 6525 |
| 14 | | 06'14" (+01'55") | 506 / 7032 |
| 15 | | 06'09" (+01'50") | 495 / 7528 |
| 16 | | 06'18" (+01'59") | 497 / 8025 |
| 17 | | 05'58" (+01'39") | 504 / 8529 |
| 18 | | 05'59" (+01'40") | 508 / 9038 |
| 19 | | 05'42" (+01'23") | 499 / 9537 |
| 20 | | 05'43" (+01'24") | 512 / 10050 |
| 21 | | 05'55" (+01'36") | 494 / 10545 |
| 22 | | 05'55" (+01'36") | 504 / 11049 |
| 23 | | 05'54" (+01'35") | 493 / 11543 |
| 24 | | 06'05" (+01'46") | 498 / 12041 |
| 25 | | 06'28" (+02'09") | 501 / 12542 |
| 26 | | 06'02" (+01'43") | 507 / 13050 |
| 27 | | 06'03" (+01'44") | 500 / 13550 |
| 28 | | 06'11" (+01'52") | 495 / 14046 |
| 29 | | 04'19" | 38 / 14084 |
| 30 | | 06'20" (+02'01") | 504 / 14589 |
| 31 | | 06'10" (+01'51") | 502 / 15092 |
6.5(基5)觀山疏散門~4.0成美公園折回兩趟，6.5(基5)觀山疏散門~觀山段一圈約5KM，後補足15KM。
此次練習每5KM喝水再繼續，15KM後應該還可以，晚了，回家！ 今天就是以水門為界，向左及向右各5KM共三次，周末再來加一次！
11月累積里程 :
103.83 km 
NIKE DownShifter 4 累積 :
402.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'46" | 00:05'46" |
| 2 | 05'32" | 00:11'18" |
| 3 | 05'43" | 00:17'01" |
| 4 | 05'40" | 00:22'41" |
| 5 | 05'53" | 00:28'34" |
| 6 | 05'43" | 00:34'17" |
| 7 | 06'06" | 00:40'23" |
| 8 | 06'15" | 00:46'38" |
| 9 | 05'59" | 00:52'37" |
| 10 | 05'45" | 00:58'22" |
| 11 | 05'55" | 01:04'17" |
| 12 | 05'57" | 01:10'14" |
| 13 | 06'18" | 01:16'32" |
| 14 | 06'03" | 01:22'35" |
| 15 | 06'14" | 01:28'49" |
| 15.5 | 06'19" | 01:31'45" |
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