26.2 km | 02:16:56 | 05:13/km日期: 2014-12-14 10:15 - 地點: 馬鞍山運動場> 大圍> 吐露港> 大埔工業村> 沿途返至馬鞍山運動場 - 天氣: 陽光 - 平均心率: 93 - 卡路里: 2069 Cal - 溫度: 15°C - 濕度: 61%
Pace: 04'51" / 05'28" / 05'07" / 04'57" / 05'01" / 05'03" / 05'05" / 05'04" / 05'06" / 04'55" / 05'05" / 05'03" / 05'10" / 05'12" / 07'44" / 05'12" / 05'06" / 05'06" / 05'07" / 04'59" / 05'01" / 05'10" / 05'33" / 05'13" / 05'14" / 05'05" / 06'21" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'52" (+00'08") | 373 / 373 |
| 2 | | 04'44" | 407 / 780 |
| 3 | | 04'50" (+00'06") | 413 / 1194 |
| 4 | | 05'29" (+00'45") | 388 / 1582 |
| 5 | | 05'37" (+00'53") | 414 / 1996 |
| 6 | | 05'07" (+00'23") | 998 / 2994 |
| 7 | | 04'59" (+00'15") | 1010 / 4005 |
| 8 | | 05'01" (+00'17") | 996 / 5001 |
| 9 | | 05'03" (+00'19") | 999 / 6001 |
| 10 | | 05'01" (+00'17") | 1010 / 7012 |
| 11 | | 05'02" (+00'18") | 1003 / 8016 |
| 12 | | 05'06" (+00'22") | 1014 / 9030 |
| 13 | | 04'58" (+00'14") | 989 / 10020 |
| 14 | | 05'00" (+00'16") | 1014 / 11034 |
| 15 | | 05'07" (+00'23") | 1002 / 12037 |
| 16 | | 05'11" (+00'27") | 996 / 13034 |
| 17 | | 05'08" (+00'24") | 979 / 14013 |
| 18 | | 07'42" (+02'58") | 1014 / 15028 |
| 19 | | 05'11" (+00'27") | 1002 / 16030 |
| 20 | | 05'06" (+00'22") | 1001 / 17031 |
| 21 | | 05'06" (+00'22") | 996 / 18027 |
| 22 | | 05'05" (+00'21") | 1003 / 19031 |
| 23 | | 05'01" (+00'17") | 1011 / 20042 |
| 24 | | 05'01" (+00'17") | 994 / 21037 |
| 25 | | 05'05" (+00'21") | 996 / 22034 |
| 26 | | 05'34" (+00'50") | 1017 / 23051 |
| 27 | | 05'13" (+00'29") | 996 / 24047 |
| 28 | | 05'16" (+00'32") | 1021 / 25069 |
| 29 | | 05'02" (+00'18") | 990 / 26060 |
| 30 | | 04'43" | 225 / 26286 |
本想練長一點，但喝了太多酒，早上免強可以起來練跑。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
12月累積里程 : 121.12 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'51" | 00:04'51" |
| 2 | 05'28" | 00:10'19" |
| 3 | 05'07" | 00:15'26" |
| 4 | 04'57" | 00:20'23" |
| 5 | 05'01" | 00:25'24" |
| 6 | 05'03" | 00:30'27" |
| 7 | 05'05" | 00:35'32" |
| 8 | 05'04" | 00:40'36" |
| 9 | 05'06" | 00:45'42" |
| 10 | 04'55" | 00:50'37" |
| 11 | 05'05" | 00:55'42" |
| 12 | 05'03" | 01:00'45" |
| 13 | 05'10" | 01:05'55" |
| 14 | 05'12" | 01:11'07" |
| 15 | 07'44" | 01:18'51" |
| 16 | 05'12" | 01:24'03" |
| 17 | 05'06" | 01:29'09" |
| 18 | 05'06" | 01:34'15" |
| 19 | 05'07" | 01:39'22" |
| 20 | 04'59" | 01:44'21" |
| 21 | 05'01" | 01:49'22" |
| 22 | 05'10" | 01:54'32" |
| 23 | 05'33" | 02:00'05" |
| 24 | 05'13" | 02:05'18" |
| 25 | 05'14" | 02:10'32" |
| 26 | 05'05" | 02:15'37" |
| 26.2 | 06'21" | 02:16'56" |
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