PERSONAL RUNNING RECORDS
BEST EFFORTS
跑步紀錄始於 2024 年 3 月；ALL TIME 僅代表這段重新跑步後的完整資料。
資料更新至 2026 年 10 月 10 日
時間範圍
距離
TOP RESULTS
400m 最快成績
- 011:173:12/km間歇 · 15x100s@3:31(140s)ALL-TIME BEST→
- 021:183:15/km間歇 · 10x400m@3:25(90s)→
- 031:183:15/km輕鬆→
- 041:193:18/km間歇→
- 051:193:18/km間歇 · 10x400m@3:23→
- 061:213:22/km間歇 · 5x1.4k @3:58–4:07 (130s)→
- 071:213:22/km間歇 · 15x2min@3:41(2min)→
- 081:223:25/km間歇 · 12x800m@3:41(2min)→
- 091:223:25/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 101:233:28/km間歇 · 15x100s@3:39(140s)→
TOP RESULTS
1/2 MILE 最快成績
- 012:503:31/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 022:523:34/km間歇→
- 032:523:34/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 042:533:35/km間歇 · 6x5min@3:45(2.5min)→
- 052:543:36/km間歇 · 4x900m @3:38→
- 062:543:36/km間歇 · 3x400m+2x300m @3:26→
- 072:543:36/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 082:553:37/km間歇 · 5x800m@3:39(2.5min)→
- 092:553:37/km間歇 · 1k+1k+1.6k @3:44→
- 102:553:37/km間歇 · 10x1k@3:44(135s)→
TOP RESULTS
1K 最快成績
- 013:333:33/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 023:353:35/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 033:363:36/km間歇 · 6x5min@3:45(2.5min)→
- 043:373:37/km間歇 · 4x900m @3:38→
- 053:383:38/km間歇 · 10x1k@3:44(135s)→
- 063:393:39/km間歇 · 1k+1k+1.6k @3:44→
- 073:393:39/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 083:393:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 093:403:40/km間歇→
- 103:403:40/km間歇 · 5x1k@3:42(2min)→
TOP RESULTS
1 MILE 最快成績
- 015:593:43/km間歇 · 7x5min @3:39–4:12 (2.5min)ALL-TIME BEST→
- 026:003:44/km間歇 · 1k+1k+1.6k @3:44→
- 036:163:54/km間歇 · 3k+3k+3k @3:57–4:11 (2min)→
- 046:163:54/km間歇 · 6x8min@4:00(2min)→
- 056:193:56/km間歇 · 2.9k @3:59→
- 066:223:57/km間歇 · 5k @3:58→
- 076:223:57/km間歇 · 6k @3:59→
- 086:233:58/km間歇 · 3.2k+1.2k @3:58 (90s)→
- 096:243:59/km閾值 · 10k @4:17→
- 106:243:59/km間歇→
TOP RESULTS
2 MILE 最快成績
- 0112:473:58/km間歇 · 5k @3:58ALL-TIME BEST→
- 0212:483:59/km間歇 · 6k @3:59→
- 0312:503:59/km間歇 · 3.2k+1.2k @3:58 (90s)90-DAY BEST→
- 0413:054:04/km閾值 · 10k @4:17→
- 0513:114:06/km閾值 · 4x13min @4:04–4:10 (2min)→
- 0613:134:06/km閾值 · 10k @4:08→
- 0713:154:07/km間歇 · 7x5min @3:39–4:12 (2.5min)30-DAY BEST→
- 0813:184:08/km漸加速 · 5:55→4:00→
- 0913:194:08/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 1013:204:09/km漸加速 · 5:49→3:59→
TOP RESULTS
5K 最快成績
- 0119:523:58/km間歇 · 5k @3:58ALL-TIME BEST→
- 0219:553:59/km間歇 · 6k @3:59→
- 0320:364:07/km閾值 · 10k @4:08→
- 0420:464:09/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 0520:474:09/km閾值 · 10k @4:17→
- 0620:524:10/km漸加速 · 5:55→4:00→
- 0720:574:11/km閾值 · 14.8k @4:14→
- 0821:104:14/km間歇 · 5k @4:13→
- 0921:104:14/km閾值 · 16.6k @4:14→
- 1021:124:14/km間歇→
TOP RESULTS
10K 最快成績
- 0141:264:09/km閾值 · 10k @4:08ALL-TIME BEST→
- 0241:444:10/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 0342:144:13/km閾值 · 14.8k @4:14→
- 0442:244:14/km閾值 · 16.6k @4:14→
- 0542:484:17/km閾值 · 10k @4:17→
- 0642:554:18/km閾值 · 11k @4:18→
- 0743:164:20/km閾值 · 15k @4:2090-DAY BEST→
- 0843:174:20/km閾值 · 10x1k@4:05(60s)→
- 0943:244:20/km新竹城市半馬→
- 1043:254:20/km閾值 · 5x2k @4:13–4:22 (90s)→
TOP RESULTS
15K 最快成績
- 011:03:384:15/km閾值 · 16.6k @4:14ALL-TIME BEST→
- 021:03:414:15/km閾值 · 14.8k @4:14→
- 031:05:074:20/km閾值 · 15k @4:2090-DAY BEST→
- 041:05:404:23/km新竹城市半馬→
- 051:05:474:23/km基隆半馬→
- 061:05:594:24/km萬金石→
- 071:06:094:25/km閾值 · 26k @4:26→
- 081:06:134:25/km閾值 · 16.2k @4:24→
- 091:07:124:29/km臺北馬→
- 101:07:184:29/km閾值 · 15k @4:29→
TOP RESULTS
HALF 最快成績
TOP RESULTS
30K 最快成績
TOP RESULTS
MARATHON 最快成績
TOP RESULTS
400m 最快成績
- 011:173:12/km間歇 · 15x100s@3:31(140s)ALL-TIME BEST→
- 021:183:15/km間歇 · 10x400m@3:25(90s)→
- 031:183:15/km輕鬆→
- 041:193:18/km間歇→
- 051:193:18/km間歇 · 10x400m@3:23→
- 061:213:22/km間歇 · 5x1.4k @3:58–4:07 (130s)→
- 071:213:22/km間歇 · 15x2min@3:41(2min)→
- 081:223:25/km間歇 · 12x800m@3:41(2min)→
- 091:223:25/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 101:233:28/km間歇 · 3x400m+2x300m @3:26→
TOP RESULTS
1/2 MILE 最快成績
- 012:503:31/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 022:523:34/km間歇→
- 032:523:34/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 042:533:35/km間歇 · 6x5min@3:45(2.5min)→
- 052:543:36/km間歇 · 4x900m @3:38→
- 062:543:36/km間歇 · 3x400m+2x300m @3:26→
- 072:543:36/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 082:553:37/km間歇 · 5x800m@3:39(2.5min)→
- 092:553:37/km間歇 · 1k+1k+1.6k @3:44→
- 102:553:37/km間歇 · 10x1k@3:44(135s)→
TOP RESULTS
1K 最快成績
- 013:333:33/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 023:353:35/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 033:363:36/km間歇 · 6x5min@3:45(2.5min)→
- 043:373:37/km間歇 · 4x900m @3:38→
- 053:383:38/km間歇 · 10x1k@3:44(135s)→
- 063:393:39/km間歇 · 1k+1k+1.6k @3:44→
- 073:393:39/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 083:393:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 093:403:40/km間歇→
- 103:403:40/km間歇 · 5x1k@3:42(2min)→
TOP RESULTS
1 MILE 最快成績
- 015:593:43/km間歇 · 7x5min @3:39–4:12 (2.5min)ALL-TIME BEST→
- 026:003:44/km間歇 · 1k+1k+1.6k @3:44→
- 036:163:54/km間歇 · 3k+3k+3k @3:57–4:11 (2min)→
- 046:163:54/km間歇 · 6x8min@4:00(2min)→
- 056:223:57/km間歇 · 5k @3:58→
- 066:223:57/km間歇 · 6k @3:59→
- 076:233:58/km間歇 · 3.2k+1.2k @3:58 (90s)→
- 086:243:59/km閾值 · 10k @4:17→
- 096:243:59/km間歇→
- 106:243:59/km間歇 · 6x1.2k@3:58(95s)→
TOP RESULTS
2 MILE 最快成績
- 0112:473:58/km間歇 · 5k @3:58ALL-TIME BEST→
- 0212:483:59/km間歇 · 6k @3:59→
- 0312:503:59/km間歇 · 3.2k+1.2k @3:58 (90s)90-DAY BEST→
- 0413:054:04/km閾值 · 10k @4:17→
- 0513:114:06/km閾值 · 4x13min @4:04–4:10 (2min)→
- 0613:134:06/km閾值 · 10k @4:08→
- 0713:154:07/km間歇 · 7x5min @3:39–4:12 (2.5min)30-DAY BEST→
- 0813:184:08/km漸加速 · 5:55→4:00→
- 0913:194:08/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 1013:204:09/km漸加速 · 5:49→3:59→
TOP RESULTS
5K 最快成績
- 0119:523:58/km間歇 · 5k @3:58ALL-TIME BEST→
- 0219:553:59/km間歇 · 6k @3:59→
- 0320:364:07/km閾值 · 10k @4:08→
- 0420:464:09/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 0520:474:09/km閾值 · 10k @4:17→
- 0620:524:10/km漸加速 · 5:55→4:00→
- 0720:574:11/km閾值 · 14.8k @4:14→
- 0821:104:14/km閾值 · 16.6k @4:14→
- 0921:124:14/km間歇→
- 1021:124:14/km閾值 · 10x1k@4:05(60s)→
TOP RESULTS
10K 最快成績
- 0141:264:09/km閾值 · 10k @4:08ALL-TIME BEST→
- 0241:444:10/km閾值 · 10k+1.5k @4:10–4:24 (3.6k)→
- 0342:144:13/km閾值 · 14.8k @4:14→
- 0442:244:14/km閾值 · 16.6k @4:14→
- 0542:484:17/km閾值 · 10k @4:17→
- 0642:554:18/km閾值 · 11k @4:18→
- 0743:164:20/km閾值 · 15k @4:2090-DAY BEST→
- 0843:174:20/km閾值 · 10x1k@4:05(60s)→
- 0943:244:20/km新竹城市半馬→
- 1043:254:20/km閾值 · 5x2k @4:13–4:22 (90s)→
TOP RESULTS
15K 最快成績
- 011:03:384:15/km閾值 · 16.6k @4:14ALL-TIME BEST→
- 021:03:414:15/km閾值 · 14.8k @4:14→
- 031:05:074:20/km閾值 · 15k @4:2090-DAY BEST→
- 041:05:404:23/km新竹城市半馬→
- 051:05:474:23/km基隆半馬→
- 061:05:594:24/km萬金石→
- 071:06:094:25/km閾值 · 26k @4:26→
- 081:06:134:25/km閾值 · 16.2k @4:24→
- 091:07:124:29/km臺北馬→
- 101:07:184:29/km閾值 · 10x1k@4:05(60s)→
TOP RESULTS
HALF 最快成績
- 011:32:304:23/km新竹城市半馬ALL-TIME BEST→
- 021:33:144:25/km萬金石→
- 031:33:164:25/km閾值 · 26k @4:2690-DAY BEST→
- 041:35:124:31/km臺北馬→
- 051:35:224:31/km閾值 · 15k @4:32→
- 061:37:504:38/km閾值 · 8.2k @4:30→
- 071:39:024:42/km有氧→
- 081:39:224:43/km漸加速 · 6:11→4:09→
- 091:40:104:45/km漸加速 · 5:36→4:24→
- 101:40:284:46/km閾值 · 4x5k @4:28–4:33 (1k)→
TOP RESULTS
30K 最快成績
TOP RESULTS
MARATHON 最快成績
TOP RESULTS
400m 最快成績
- 011:173:12/km間歇 · 15x100s@3:31(140s)ALL-TIME BEST→
- 021:183:15/km輕鬆→
- 031:223:25/km間歇 · 12x800m@3:41(2min)→
- 041:223:25/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 051:233:28/km間歇 · 10x195s@3:56(165s)→
- 061:243:30/km間歇 · 10x1k@3:44(135s)→
- 071:253:32/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)30-DAY BEST→
- 081:253:32/km間歇 · 4x2.5k@4:04(2min)→
- 091:263:35/km間歇 · 12x800m@3:46(2min)→
- 101:263:35/km間歇 · 12x800m@3:42(2min)→
TOP RESULTS
1/2 MILE 最快成績
- 012:503:31/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 022:523:34/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 032:543:36/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 042:553:37/km間歇 · 10x1k@3:44(135s)→
- 052:563:39/km間歇 · 12x800m@3:42(2min)→
- 062:563:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 072:573:40/km間歇 · 12x800m@3:46(2min)→
- 082:583:41/km間歇 · 12x800m@3:41(2min)→
- 092:593:42/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 102:593:42/km間歇 · 8x5min@4:24(2.5min)→
TOP RESULTS
1K 最快成績
- 013:333:33/km間歇 · 10x195s@3:56(165s)ALL-TIME BEST→
- 023:353:35/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 033:383:38/km間歇 · 10x1k@3:44(135s)→
- 043:393:39/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 053:393:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 063:443:44/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 073:483:48/km間歇 · 8x1k@3:52(135s)→
- 083:503:50/km間歇→
- 093:513:51/km間歇 · 8x5min@4:24(2.5min)→
- 103:523:52/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
TOP RESULTS
1 MILE 最快成績
- 015:593:43/km間歇 · 7x5min @3:39–4:12 (2.5min)ALL-TIME BEST→
- 026:233:58/km間歇 · 3.2k+1.2k @3:58 (90s)→
- 036:243:59/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 046:274:00/km間歇 · 4x2.5k@4:04(2min)→
- 056:314:03/km基隆半馬→
- 066:324:04/km間歇 · 12x800m@3:41(2min)→
- 076:354:05/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 086:444:11/km變速 · 7x2k @4:13–4:28 (1k)→
- 096:444:11/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 106:464:12/km變速 · 3k @4:17→
TOP RESULTS
2 MILE 最快成績
- 0112:503:59/km間歇 · 3.2k+1.2k @3:58 (90s)90-DAY BEST→
- 0213:154:07/km間歇 · 7x5min @3:39–4:12 (2.5min)30-DAY BEST→
- 0313:234:09/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 0413:244:10/km基隆半馬→
- 0513:504:18/km閾值 · 15k @4:20→
- 0613:514:18/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 0713:534:19/km間歇 · 8x5min@4:24(2.5min)→
- 0813:584:20/km閾值 · 7k+5.2k @4:21–4:28 (2.8k)→
- 0913:584:20/km間歇 · 4x2.5k@4:04(2min)→
- 1014:024:22/km閾值 · 8x5min @3:55–4:15 (2.5min)→
TOP RESULTS
5K 最快成績
- 0121:224:16/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)90-DAY BEST→
- 0221:284:18/km基隆半馬30-DAY BEST→
- 0321:314:18/km間歇 · 4x2.5k@4:04(2min)→
- 0421:324:18/km閾值 · 15k @4:20→
- 0521:484:22/km閾值 · 7k+5.2k @4:21–4:28 (2.8k)→
- 0621:544:23/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 0721:554:23/km閾值 · 26k @4:26→
- 0821:564:23/km閾值 · 12k @4:25→
- 0922:014:24/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 1022:064:25/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
TOP RESULTS
10K 最快成績
- 0143:164:20/km閾值 · 15k @4:2090-DAY BEST→
- 0243:424:22/km基隆半馬→
- 0343:584:24/km閾值 · 26k @4:26→
- 0444:144:25/km閾值 · 12k @4:25→
- 0544:174:26/km間歇 · 4x2.5k@4:04(2min)→
- 0644:434:28/km間歇 · 7x4min+3min+4x2.5min @3:33–3:52 (60s)→
- 0745:044:30/km閾值 · 14k @4:30→
- 0845:204:32/km閾值 · 8.2k @4:30→
- 0945:324:33/km閾值 · 8x5min @3:55–4:15 (2.5min)→
- 1045:564:36/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
TOP RESULTS
15K 最快成績
- 011:05:074:20/km閾值 · 15k @4:2090-DAY BEST→
- 021:05:474:23/km基隆半馬→
- 031:06:094:25/km閾值 · 26k @4:26→
- 041:07:534:32/km閾值 · 14k @4:30→
- 051:08:374:34/km閾值 · 12k @4:25→
- 061:08:564:36/km閾值 · 8.2k @4:30→
- 071:09:234:38/km閾值 · 7k+5.2k @4:21–4:28 (2.8k)→
- 081:10:104:41/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 091:10:144:41/km有氧→
- 101:10:264:42/km變速 · 2x(5k+1k加速)，組間3k慢跑→
TOP RESULTS
HALF 最快成績
- 011:33:164:25/km閾值 · 26k @4:2690-DAY BEST→
- 021:37:504:38/km閾值 · 8.2k @4:30→
- 031:39:024:42/km有氧→
- 041:41:124:48/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 051:42:554:53/km變速 · 2x(5k+1k加速)，組間3k慢跑→
- 061:44:434:58/km漸加速 · 6:21→4:42→
- 071:45:315:00/km變速 · 2k+2k @4:26 (1k)→
- 081:46:245:03/km變速 · 7x2k @4:13–4:28 (1k)→
- 091:48:325:09/km閾值 · 7k+5.2k @4:21–4:28 (2.8k)→
- 101:48:475:09/km變速 · 6x2k @4:19–4:30 (1k)→
TOP RESULTS
30K 最快成績
TOP RESULTS
MARATHON 最快成績
這個距離在所選時間範圍內沒有成績。
TOP RESULTS
400m 最快成績
- 011:253:32/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)30-DAY BEST→
- 021:253:32/km間歇 · 4x2.5k@4:04(2min)→
- 031:263:35/km間歇 · 8x5min@4:24(2.5min)→
- 041:273:38/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 051:323:50/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 061:353:58/km基隆半馬→
- 071:384:05/km輕鬆→
- 081:384:05/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 091:414:12/km閾值 · 15k @4:20→
- 101:414:12/km閾值 · 26k @4:26→
TOP RESULTS
1/2 MILE 最快成績
- 012:523:34/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 022:543:36/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 032:563:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 042:593:42/km間歇 · 8x5min@4:24(2.5min)→
- 053:093:55/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 063:134:00/km基隆半馬→
- 073:214:10/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 083:224:11/km輕鬆→
- 093:264:16/km閾值 · 15k @4:20→
- 103:264:16/km閾值 · 26k @4:26→
TOP RESULTS
1K 最快成績
- 013:353:35/km間歇 · 4x2.5k@4:04(2min)30-DAY BEST→
- 023:393:39/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 033:393:39/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 043:513:51/km間歇 · 8x5min@4:24(2.5min)→
- 053:523:52/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 064:014:01/km基隆半馬→
- 074:114:11/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 084:134:13/km輕鬆→
- 094:164:16/km閾值 · 15k @4:20→
- 104:174:17/km閾值 · 26k @4:26→
TOP RESULTS
1 MILE 最快成績
- 015:593:43/km間歇 · 7x5min @3:39–4:12 (2.5min)ALL-TIME BEST→
- 026:243:59/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 036:274:00/km間歇 · 4x2.5k@4:04(2min)→
- 046:314:03/km基隆半馬→
- 056:444:11/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 066:494:14/km間歇 · 8x5min@4:24(2.5min)→
- 076:544:17/km閾值 · 15k @4:20→
- 086:574:19/km閾值 · 26k @4:26→
- 096:594:20/km變速 · 2x(5k+1k加速)，組間3k慢跑→
- 107:024:22/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
TOP RESULTS
2 MILE 最快成績
- 0113:154:07/km間歇 · 7x5min @3:39–4:12 (2.5min)30-DAY BEST→
- 0213:244:10/km基隆半馬→
- 0313:504:18/km閾值 · 15k @4:20→
- 0413:514:18/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 0513:534:19/km間歇 · 8x5min@4:24(2.5min)→
- 0613:584:20/km間歇 · 4x2.5k@4:04(2min)→
- 0714:044:22/km閾值 · 26k @4:26→
- 0814:044:22/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 0914:194:27/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 1014:214:28/km變速 · 2x(5k+1k加速)，組間3k慢跑→
TOP RESULTS
5K 最快成績
- 0121:284:18/km基隆半馬30-DAY BEST→
- 0221:314:18/km間歇 · 4x2.5k@4:04(2min)→
- 0321:324:18/km閾值 · 15k @4:20→
- 0421:544:23/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 0521:554:23/km閾值 · 26k @4:26→
- 0622:014:24/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 0722:064:25/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 0822:274:29/km間歇 · 5x1.2k+5x800m @3:48–4:02 (55s)→
- 0922:284:30/km閾值 · 14k @4:30→
- 1022:324:30/km變速 · 2x(5k+1k加速)，組間3k慢跑→
TOP RESULTS
10K 最快成績
- 0143:164:20/km閾值 · 15k @4:2090-DAY BEST→
- 0243:424:22/km基隆半馬→
- 0343:584:24/km閾值 · 26k @4:26→
- 0444:174:26/km間歇 · 4x2.5k@4:04(2min)→
- 0545:044:30/km閾值 · 14k @4:30→
- 0645:564:36/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 0746:194:38/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 0846:564:42/km變速 · 2x(5k+1k加速)，組間3k慢跑→
- 0948:054:48/km間歇 · 7x5min @3:39–4:12 (2.5min)→
- 1048:104:49/km變速 · 13x1k@4:38(60s)→
TOP RESULTS
15K 最快成績
- 011:05:074:20/km閾值 · 15k @4:2090-DAY BEST→
- 021:05:474:23/km基隆半馬→
- 031:06:094:25/km閾值 · 26k @4:26→
- 041:07:534:32/km閾值 · 14k @4:30→
- 051:10:104:41/km間歇 · 3x5k @4:23–4:34 (1k) + 12x45s@3:58(15s)→
- 061:10:264:42/km變速 · 2x(5k+1k加速)，組間3k慢跑→
- 071:12:284:50/km變速 · 13x1k@4:38(60s)→
- 081:13:384:55/km變速 · 10k @4:45 + 5x200m@3:40(200m float)→
- 091:16:565:08/km輕鬆→
- 101:18:365:14/km輕鬆→
TOP RESULTS
HALF 最快成績
TOP RESULTS
30K 最快成績
TOP RESULTS
MARATHON 最快成績
這個距離在所選時間範圍內沒有成績。