30.6 km | 03:26:50 | 06:45/km日期: 2013-12-14 08:27 - 總爬升: 407 m - 地點: 青衣 - 天氣: 陰,涼 - 平均心率: 154 - 卡路里: 2819 Cal - 溫度: 17°C - 濕度: 87%
Pace: 00'11" / 05'24" / 06'10" / 06'21" / 06'18" / 06'12" / 06'14" / 07'00" / 07'14" / 07'17" / 07'49" / 07'20" / 07'58" / 07'55" / 07'11" / 06'54" / 06'22" / 06'07" / 06'27" / 06'27" / 06'42" / 06'49" / 06'07" / 07'32" / 06'28" / 06'13" / 06'36" / 06'12" / 06'26" / 06'46" / 07'09" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'31" (+02'44") | 27 / 27 |
| 2 | | 02'47" | 1992 / 2019 |
| 3 | | 06'10" (+03'23") | 998 / 3017 |
| 4 | | 06'20" (+03'33") | 1008 / 4026 |
| 5 | | 06'17" (+03'30") | 1013 / 5039 |
| 6 | | 06'10" (+03'23") | 1004 / 6043 |
| 7 | | 06'16" (+03'29") | 1009 / 7053 |
| 8 | | 07'00" (+04'13") | 1017 / 8070 |
| 9 | | 07'13" (+04'26") | 1007 / 9078 |
| 10 | | 07'17" (+04'30") | 1006 / 10085 |
| 11 | | 07'52" (+05'05") | 1009 / 11094 |
| 12 | | 08'06" (+05'19") | 1012 / 12107 |
| 13 | | 07'35" (+04'48") | 1016 / 13123 |
| 14 | | 07'29" (+04'42") | 1002 / 14126 |
| 15 | | 07'07" (+04'20") | 1018 / 15144 |
| 16 | | 06'49" (+04'02") | 1011 / 16156 |
| 17 | | 06'15" (+03'28") | 1018 / 17174 |
| 18 | | 06'13" (+03'26") | 1004 / 18179 |
| 19 | | 06'23" (+03'36") | 1011 / 19190 |
| 20 | | 06'29" (+03'42") | 1008 / 20198 |
| 21 | | 06'44" (+03'57") | 1001 / 21200 |
| 22 | | 06'48" (+04'01") | 1006 / 22207 |
| 23 | | 06'16" (+03'29") | 1018 / 23226 |
| 24 | | 07'27" (+04'40") | 1017 / 24243 |
| 25 | | 06'16" (+03'29") | 1010 / 25253 |
| 26 | | 06'17" (+03'30") | 1006 / 26260 |
| 27 | | 06'29" (+03'42") | 1011 / 27271 |
| 28 | | 06'13" (+03'26") | 1019 / 28290 |
| 29 | | 06'30" (+03'43") | 1016 / 29306 |
| 30 | | 06'51" (+04'04") | 1010 / 30316 |
| 31 | | 07'34" (+04'47") | 262 / 30578 |
一長課,可能在這星期休息不足下,走了長課,真的有點累,很有想放棄的念頭,但最終也完成了,要加油
| 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 | 00'11" | 00:00'11" |
| 2 | 05'24" | 00:05'35" |
| 3 | 06'10" | 00:11'45" |
| 4 | 06'21" | 00:18'06" |
| 5 | 06'18" | 00:24'24" |
| 6 | 06'12" | 00:30'36" |
| 7 | 06'14" | 00:36'50" |
| 8 | 07'00" | 00:43'50" |
| 9 | 07'14" | 00:51'04" |
| 10 | 07'17" | 00:58'21" |
| 11 | 07'49" | 01:06'10" |
| 12 | 07'20" | 01:13'30" |
| 13 | 07'58" | 01:21'28" |
| 14 | 07'55" | 01:29'23" |
| 15 | 07'11" | 01:36'34" |
| 16 | 06'54" | 01:43'28" |
| 17 | 06'22" | 01:49'50" |
| 18 | 06'07" | 01:55'57" |
| 19 | 06'27" | 02:02'24" |
| 20 | 06'27" | 02:08'51" |
| 21 | 06'42" | 02:15'33" |
| 22 | 06'49" | 02:22'22" |
| 23 | 06'07" | 02:28'29" |
| 24 | 07'32" | 02:36'01" |
| 25 | 06'28" | 02:42'29" |
| 26 | 06'13" | 02:48'42" |
| 27 | 06'36" | 02:55'18" |
| 28 | 06'12" | 03:01'30" |
| 29 | 06'26" | 03:07'56" |
| 30 | 06'46" | 03:14'42" |
| 30.6 | 07'08" | 03:18'50" |
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