28.7 km | 02:37:11 | 05:28/km日期: 2013-11-17 05:20 - 地點: 澳門=氹仔- 澳門 - 天氣: 晴 - 平均心率: 169 - 卡路里: 2361 Cal - 溫度: 19°C - 濕度: 66%
Pace: 05'11" / 05'11" / 05'13" / 04'56" / 04'49" / 05'14" / 04'52" / 05'09" / 05'15" / 05'14" / 05'14" / 05'20" / 05'31" / 05'22" / 05'33" / 05'30" / 05'32" / 05'24" / 05'40" / 05'46" / 05'44" / 06'21" / 05'32" / 05'32" / 05'48" / 05'59" / 05'55" / 06'07" / 05'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'09" (+00'21") | 997 / 997 |
| 2 | | 05'10" (+00'22") | 1002 / 1999 |
| 3 | | 05'14" (+00'26") | 1000 / 3000 |
| 4 | | 04'53" (+00'05") | 1007 / 4008 |
| 5 | | 04'48" | 1028 / 5036 |
| 6 | | 05'15" (+00'27") | 1014 / 6051 |
| 7 | | 04'49" (+00'01") | 1015 / 7066 |
| 8 | | 05'14" (+00'26") | 1002 / 8068 |
| 9 | | 05'14" (+00'26") | 1014 / 9083 |
| 10 | | 05'10" (+00'22") | 1012 / 10095 |
| 11 | | 05'18" (+00'30") | 995 / 11091 |
| 12 | | 05'18" (+00'30") | 1014 / 12106 |
| 13 | | 05'32" (+00'44") | 1002 / 13108 |
| 14 | | 05'22" (+00'34") | 1005 / 14114 |
| 15 | | 05'30" (+00'42") | 1008 / 15122 |
| 16 | | 05'42" (+00'54") | 1009 / 16132 |
| 17 | | 05'24" (+00'36") | 1020 / 17152 |
| 18 | | 05'18" (+00'30") | 998 / 18151 |
| 19 | | 05'49" (+01'01") | 1019 / 19170 |
| 20 | | 05'39" (+00'51") | 1007 / 20177 |
| 21 | | 05'44" (+00'56") | 1007 / 21184 |
| 22 | | 06'09" (+01'21") | 1025 / 22210 |
| 23 | | 05'43" (+00'55") | 1015 / 23225 |
| 24 | | 05'35" (+00'47") | 1010 / 24236 |
| 25 | | 05'48" (+01'00") | 1014 / 25251 |
| 26 | | 05'55" (+01'07") | 1010 / 26261 |
| 27 | | 05'56" (+01'08") | 1003 / 27265 |
| 28 | | 06'10" (+01'22") | 1008 / 28274 |
| 29 | | 05'51" (+01'03") | 451 / 28726 |
來一個LSD 到氹仔走一轉, 又因賽車封了路, 轉了一個大圈先去到嘉樂庇大橋.加埋WARM UP 同COOL DOWN 都有30K了, 不過, 可能又要買新鞋了.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
11月累積里程 :
134.14 km 
MIZUNO Wave Rider 16 累積 :
695.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'11" | 00:10'22" |
| 3 | 05'13" | 00:15'35" |
| 4 | 04'56" | 00:20'31" |
| 5 | 04'49" | 00:25'20" |
| 6 | 05'14" | 00:30'34" |
| 7 | 04'52" | 00:35'26" |
| 8 | 05'09" | 00:40'35" |
| 9 | 05'15" | 00:45'50" |
| 10 | 05'14" | 00:51'04" |
| 11 | 05'14" | 00:56'18" |
| 12 | 05'20" | 01:01'38" |
| 13 | 05'31" | 01:07'09" |
| 14 | 05'22" | 01:12'31" |
| 15 | 05'33" | 01:18'04" |
| 16 | 05'30" | 01:23'34" |
| 17 | 05'32" | 01:29'06" |
| 18 | 05'24" | 01:34'30" |
| 19 | 05'40" | 01:40'10" |
| 20 | 05'46" | 01:45'56" |
| 21 | 05'44" | 01:51'40" |
| 22 | 06'21" | 01:58'01" |
| 23 | 05'32" | 02:03'33" |
| 24 | 05'32" | 02:09'05" |
| 25 | 05'48" | 02:14'53" |
| 26 | 05'59" | 02:20'52" |
| 27 | 05'55" | 02:26'47" |
| 28 | 06'07" | 02:32'54" |
| 28.7 | 05'53" | 02:37'11" |
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