34.7 km | 03:02:08 | 05:14/km日期: 2015-01-04 09:35 - 地點: 馬鞍山運動場>大圍 > 吐露港 > 大埔工業村 > 馬鞍山運動場 - 天氣: 起初陰天寒冷，後出太陽溫暖 - 平均心率: 88 - 卡路里: 2658 Cal - 溫度: 15°C - 濕度: 77%
Pace: 05'04" / 04'49" / 04'51" / 05'03" / 04'58" / 05'03" / 05'10" / 05'09" / 05'19" / 05'17" / 05'15" / 05'10" / 05'05" / 05'14" / 05'27" / 05'12" / 05'18" / 05'18" / 05'00" / 05'17" / 05'09" / 05'13" / 05'57" / 05'41" / 05'13" / 05'23" / 05'22" / 05'20" / 05'15" / 05'18" / 05'28" / 05'16" / 05'21" / 05'14" / 05'26" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'04" (+00'16") | 966 / 966 |
| 2 | | 04'48" | 1001 / 1968 |
| 3 | | 04'52" (+00'04") | 995 / 2963 |
| 4 | | 04'56" (+00'08") | 1000 / 3963 |
| 5 | | 05'00" (+00'12") | 1011 / 4975 |
| 6 | | 05'02" (+00'14") | 1001 / 5976 |
| 7 | | 05'08" (+00'20") | 1006 / 6983 |
| 8 | | 05'12" (+00'24") | 1005 / 7988 |
| 9 | | 05'18" (+00'30") | 1001 / 8989 |
| 10 | | 05'15" (+00'27") | 1005 / 9995 |
| 11 | | 05'15" (+00'27") | 999 / 10994 |
| 12 | | 05'11" (+00'23") | 1010 / 12005 |
| 13 | | 05'03" (+00'15") | 1005 / 13011 |
| 14 | | 05'15" (+00'27") | 994 / 14006 |
| 15 | | 05'23" (+00'35") | 1009 / 15015 |
| 16 | | 05'13" (+00'25") | 1012 / 16028 |
| 17 | | 05'17" (+00'29") | 1000 / 17028 |
| 18 | | 05'16" (+00'28") | 1005 / 18033 |
| 19 | | 05'01" (+00'13") | 995 / 19029 |
| 20 | | 05'17" (+00'29") | 998 / 20027 |
| 21 | | 05'09" (+00'21") | 1014 / 21042 |
| 22 | | 05'15" (+00'27") | 995 / 22038 |
| 23 | | 06'21" (+01'33") | 991 / 23029 |
| 24 | | 05'14" (+00'26") | 997 / 24027 |
| 25 | | 05'15" (+00'27") | 993 / 25020 |
| 26 | | 05'21" (+00'33") | 1008 / 26028 |
| 27 | | 05'21" (+00'33") | 1016 / 27045 |
| 28 | | 05'19" (+00'31") | 1001 / 28047 |
| 29 | | 05'15" (+00'27") | 997 / 29044 |
| 30 | | 05'18" (+00'30") | 1013 / 30058 |
| 31 | | 05'29" (+00'41") | 991 / 31050 |
| 32 | | 05'16" (+00'28") | 1002 / 32053 |
| 33 | | 05'18" (+00'30") | 1023 / 33076 |
| 34 | | 05'13" (+00'25") | 1001 / 34078 |
| 35 | | 04'52" (+00'04") | 745 / 34823 |
本想練習長課中保持均速，但體力不能支持，越跑越慢!
| 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 |
1月累積里程 : 194.53 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'04" | 00:05'04" |
| 2 | 04'49" | 00:09'53" |
| 3 | 04'51" | 00:14'44" |
| 4 | 05'03" | 00:19'47" |
| 5 | 04'58" | 00:24'45" |
| 6 | 05'03" | 00:29'48" |
| 7 | 05'10" | 00:34'58" |
| 8 | 05'09" | 00:40'07" |
| 9 | 05'19" | 00:45'26" |
| 10 | 05'17" | 00:50'43" |
| 11 | 05'15" | 00:55'58" |
| 12 | 05'10" | 01:01'08" |
| 13 | 05'05" | 01:06'13" |
| 14 | 05'14" | 01:11'27" |
| 15 | 05'27" | 01:16'54" |
| 16 | 05'12" | 01:22'06" |
| 17 | 05'18" | 01:27'24" |
| 18 | 05'18" | 01:32'42" |
| 19 | 05'00" | 01:37'42" |
| 20 | 05'17" | 01:42'59" |
| 21 | 05'09" | 01:48'08" |
| 22 | 05'13" | 01:53'21" |
| 23 | 05'57" | 01:59'18" |
| 24 | 05'41" | 02:04'59" |
| 25 | 05'13" | 02:10'12" |
| 26 | 05'23" | 02:15'35" |
| 27 | 05'22" | 02:20'57" |
| 28 | 05'20" | 02:26'17" |
| 29 | 05'15" | 02:31'32" |
| 30 | 05'18" | 02:36'50" |
| 31 | 05'28" | 02:42'18" |
| 32 | 05'16" | 02:47'34" |
| 33 | 05'21" | 02:52'55" |
| 34 | 05'14" | 02:58'09" |
| 34.7 | 05'26" | 03:02'08" |
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