11.2 km | 01:04:08 | 05:44/km日期: 2014-04-09 19:49 - 地點: Run黨(前KRC) - 卡路里: 773 Cal - 溫度: 21°C - 濕度: 87%
Pace: 05'51" / 05'30" / 05'14" / 05'48" / 05'40" / 05'14" / 06'19" / 05'07" / 06'18" / 05'29" / 05'56" / 10'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'52" (+00'59") | 383 / 383 |
| 2 | | 05'47" (+00'54") | 411 / 794 |
| 3 | | 05'48" (+00'55") | 418 / 1212 |
| 4 | | 05'38" (+00'45") | 427 / 1640 |
| 5 | | 05'10" (+00'17") | 405 / 2045 |
| 6 | | 05'15" (+00'22") | 405 / 2451 |
| 7 | | 05'11" (+00'18") | 411 / 2862 |
| 8 | | 05'19" (+00'26") | 407 / 3269 |
| 9 | | 05'31" (+00'38") | 410 / 3680 |
| 10 | | 06'28" (+01'35") | 398 / 4078 |
| 11 | | 06'07" (+01'14") | 400 / 4479 |
| 12 | | 05'13" (+00'20") | 408 / 4887 |
| 13 | | 05'09" (+00'16") | 406 / 5293 |
| 14 | | 05'14" (+00'21") | 397 / 5691 |
| 15 | | 05'32" (+00'39") | 402 / 6094 |
| 16 | | 06'43" (+01'50") | 396 / 6490 |
| 17 | | 06'16" (+01'23") | 398 / 6888 |
| 18 | | 05'07" (+00'14") | 403 / 7292 |
| 19 | | 05'11" (+00'18") | 404 / 7697 |
| 20 | | 05'16" (+00'23") | 401 / 8098 |
| 21 | | 06'42" (+01'49") | 404 / 8503 |
| 22 | | 06'11" (+01'18") | 395 / 8898 |
| 23 | | 04'53" | 409 / 9307 |
| 24 | | 05'14" (+00'21") | 404 / 9712 |
| 25 | | 06'28" (+01'35") | 399 / 10111 |
| 26 | | 05'59" (+01'06") | 394 / 10505 |
| 27 | | 05'08" (+00'15") | 392 / 10898 |
| 28 | | 07'06" (+02'13") | 361 / 11259 |
變速跑--D組課表
400m操場, 5/4/3/2/1圈--@2:10開始, 每1變速降4s
暖身跑4圈
5圈@2:10
2圈緩跑
4圈@2:06
2圈緩跑
3圈@2:02
2圈緩跑
2圈@1:58
2圈緩跑
1圈@1:54
1圈緩跑
4月累積里程 :
177.53 km 
addidas Takumi Ren 累積 :
519.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'51" | 00:05'51" |
| 2 | 05'30" | 00:11'21" |
| 3 | 05'14" | 00:16'35" |
| 4 | 05'48" | 00:22'23" |
| 5 | 05'40" | 00:28'03" |
| 6 | 05'14" | 00:33'17" |
| 7 | 06'19" | 00:39'36" |
| 8 | 05'07" | 00:44'43" |
| 9 | 06'18" | 00:51'01" |
| 10 | 05'29" | 00:56'30" |
| 11 | 05'56" | 01:02'26" |
| 11.2 | 10'25" | 01:04'08" |
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