30.6 km | 03:12:53 | 06:18/km日期: 2013-12-26 11:37 - 地點: 荃灣青山公路至黃金海岸 - 天氣: 晴,涼 - 平均心率: 92 - 卡路里: 2306 Cal - 溫度: 14°C - 濕度: 48%
Pace: 05'18" / 05'22" / 05'41" / 05'16" / 05'52" / 05'54" / 05'40" / 06'03" / 05'50" / 06'16" / 05'38" / 05'59" / 06'08" / 06'03" / 06'06" / 06'20" / 06'31" / 06'12" / 06'25" / 06'37" / 06'36" / 05'59" / 06'15" / 06'06" / 06'17" / 06'10" / 08'45" / 06'53" / 06'40" / 07'17" / 11'30" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'16" | 996 / 996 |
| 2 | | 05'23" (+00'07") | 1010 / 2006 |
| 3 | | 05'40" (+00'24") | 1002 / 3009 |
| 4 | | 05'17" (+00'01") | 1002 / 4011 |
| 5 | | 05'49" (+00'33") | 1011 / 5023 |
| 6 | | 05'55" (+00'39") | 1000 / 6023 |
| 7 | | 05'35" (+00'19") | 996 / 7020 |
| 8 | | 06'04" (+00'48") | 1011 / 8031 |
| 9 | | 05'56" (+00'40") | 1006 / 9037 |
| 10 | | 06'11" (+00'55") | 999 / 10036 |
| 11 | | 05'37" (+00'21") | 1000 / 11037 |
| 12 | | 06'05" (+00'49") | 1003 / 12040 |
| 13 | | 06'00" (+00'44") | 1014 / 13054 |
| 14 | | 06'03" (+00'47") | 1012 / 14066 |
| 15 | | 06'08" (+00'52") | 1001 / 15068 |
| 16 | | 06'18" (+01'02") | 1003 / 16071 |
| 17 | | 06'28" (+01'12") | 1008 / 17080 |
| 18 | | 06'12" (+00'56") | 1016 / 18096 |
| 19 | | 06'27" (+01'11") | 1000 / 19097 |
| 20 | | 06'35" (+01'19") | 1007 / 20105 |
| 21 | | 06'34" (+01'18") | 1003 / 21108 |
| 22 | | 05'55" (+00'39") | 1017 / 22126 |
| 23 | | 06'17" (+01'01") | 995 / 23121 |
| 24 | | 06'06" (+00'50") | 1012 / 24134 |
| 25 | | 06'19" (+01'03") | 993 / 25128 |
| 26 | | 06'03" (+00'47") | 1010 / 26139 |
| 27 | | 08'48" (+03'32") | 1014 / 27153 |
| 28 | | 06'53" (+01'37") | 999 / 28153 |
| 29 | | 06'39" (+01'23") | 1004 / 29157 |
| 30 | | 08'34" (+03'18") | 1009 / 30167 |
| 31 | | 07'33" (+02'17") | 586 / 30754 |
長課練習目標33k及第一次到黃金海岸,一開始就想加快完成今次練習,可能因去程快了些,2條chocolate bars, 到了30k,大腿抽肋,嘗試再次起動,再次抽肋,終於放棄了,今次教訓,心急了些
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 :
141.98 km 
Mizuno Wave Spacer AR2 Slim 累積 :
234.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'18" | 00:05'18" |
| 2 | 05'22" | 00:10'40" |
| 3 | 05'41" | 00:16'21" |
| 4 | 05'16" | 00:21'37" |
| 5 | 05'52" | 00:27'29" |
| 6 | 05'54" | 00:33'23" |
| 7 | 05'40" | 00:39'03" |
| 8 | 06'03" | 00:45'06" |
| 9 | 05'50" | 00:50'56" |
| 10 | 06'16" | 00:57'12" |
| 11 | 05'38" | 01:02'50" |
| 12 | 05'59" | 01:08'49" |
| 13 | 06'08" | 01:14'57" |
| 14 | 06'03" | 01:21'00" |
| 15 | 06'06" | 01:27'06" |
| 16 | 06'20" | 01:33'26" |
| 17 | 06'31" | 01:39'57" |
| 18 | 06'12" | 01:46'09" |
| 19 | 06'25" | 01:52'34" |
| 20 | 06'37" | 01:59'11" |
| 21 | 06'36" | 02:05'47" |
| 22 | 05'59" | 02:11'46" |
| 23 | 06'15" | 02:18'01" |
| 24 | 06'06" | 02:24'07" |
| 25 | 06'17" | 02:30'24" |
| 26 | 06'10" | 02:36'34" |
| 27 | 08'45" | 02:45'19" |
| 28 | 06'53" | 02:52'12" |
| 29 | 06'40" | 02:58'52" |
| 30 | 07'17" | 03:06'09" |
| 30.6 | 11'30" | 03:12'53" |
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