37.2 km | 03:15:36 | 05:15/km日期: 2014-12-28 10:11 - 總爬升: 569 m - 地點: 青衣 - 天氣: 陰天、大風、有點寒冷 - 平均心率: 52 - 卡路里: 2851 Cal - 溫度: 13°C - 濕度: 96%
Pace: 04'36" / 04'55" / 04'55" / 04'58" / 05'03" / 04'57" / 05'17" / 05'17" / 05'04" / 05'12" / 05'10" / 05'30" / 05'56" / 05'12" / 05'28" / 04'43" / 05'04" / 05'09" / 05'23" / 05'13" / 04'51" / 06'02" / 05'31" / 05'13" / 05'00" / 05'24" / 05'16" / 05'21" / 05'33" / 05'15" / 06'40" / 05'31" / 05'13" / 05'09" / 05'16" / 05'16" / 05'19" / 04'29" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'35" | 984 / 984 |
| 2 | | 04'53" (+00'18") | 1006 / 1991 |
| 3 | | 04'55" (+00'20") | 1014 / 3005 |
| 4 | | 04'55" (+00'20") | 986 / 3992 |
| 5 | | 05'02" (+00'27") | 1005 / 4998 |
| 6 | | 05'00" (+00'25") | 1021 / 6019 |
| 7 | | 05'16" (+00'41") | 986 / 7006 |
| 8 | | 05'18" (+00'43") | 996 / 8002 |
| 9 | | 05'04" (+00'29") | 1017 / 9020 |
| 10 | | 05'08" (+00'33") | 993 / 10013 |
| 11 | | 05'12" (+00'37") | 1006 / 11020 |
| 12 | | 05'28" (+00'53") | 988 / 12009 |
| 13 | | 05'55" (+01'20") | 1014 / 13023 |
| 14 | | 05'10" (+00'35") | 989 / 14013 |
| 15 | | 05'27" (+00'52") | 1001 / 15014 |
| 16 | | 04'43" (+00'08") | 999 / 16013 |
| 17 | | 05'03" (+00'28") | 1003 / 17017 |
| 18 | | 05'10" (+00'35") | 995 / 18012 |
| 19 | | 05'23" (+00'48") | 1015 / 19027 |
| 20 | | 05'12" (+00'37") | 986 / 20014 |
| 21 | | 04'51" (+00'16") | 1013 / 21027 |
| 22 | | 06'03" (+01'28") | 997 / 22024 |
| 23 | | 05'29" (+00'54") | 990 / 23015 |
| 24 | | 05'16" (+00'41") | 988 / 24003 |
| 25 | | 04'59" (+00'24") | 1002 / 25006 |
| 26 | | 05'24" (+00'49") | 999 / 26005 |
| 27 | | 05'14" (+00'39") | 1004 / 27009 |
| 28 | | 05'18" (+00'43") | 1006 / 28016 |
| 29 | | 05'36" (+01'01") | 990 / 29006 |
| 30 | | 05'17" (+00'42") | 977 / 29983 |
| 31 | | 06'36" (+02'01") | 1021 / 31004 |
| 32 | | 05'33" (+00'58") | 977 / 31982 |
| 33 | | 05'10" (+00'35") | 991 / 32974 |
| 34 | | 05'05" (+00'30") | 1009 / 33983 |
| 35 | | 05'13" (+00'38") | 1011 / 34995 |
| 36 | | 05'22" (+00'47") | 992 / 35988 |
| 37 | | 05'20" (+00'45") | 998 / 36986 |
| 38 | | 04'36" (+00'01") | 177 / 37163 |
今天因為朋友腳部受傷，所以沒有到馬鞍山練習，自己一個人留在青衣練習。青衣練習的路線並不多，所以同一條路線要走三次。先在運動場走了6km，然後出去海旁路走，路線大概是4次和記大廈、3次西北公園、3次油站上斜-長康-長青-南橋-翠怡花園，重複3次，回到運動場再衝1km。 Cool down 和拉筋後再做2分鐘直體手睁支撐。可以順利爬升到37km，感覺很滿足! : )
| 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 | 04'36" | 00:04'36" |
| 2 | 04'55" | 00:09'31" |
| 3 | 04'55" | 00:14'26" |
| 4 | 04'58" | 00:19'24" |
| 5 | 05'03" | 00:24'27" |
| 6 | 04'57" | 00:29'24" |
| 7 | 05'17" | 00:34'41" |
| 8 | 05'17" | 00:39'58" |
| 9 | 05'04" | 00:45'02" |
| 10 | 05'12" | 00:50'14" |
| 11 | 05'10" | 00:55'24" |
| 12 | 05'30" | 01:00'54" |
| 13 | 05'56" | 01:06'50" |
| 14 | 05'12" | 01:12'02" |
| 15 | 05'28" | 01:17'30" |
| 16 | 04'43" | 01:22'13" |
| 17 | 05'04" | 01:27'17" |
| 18 | 05'09" | 01:32'26" |
| 19 | 05'23" | 01:37'49" |
| 20 | 05'13" | 01:43'02" |
| 21 | 04'51" | 01:47'53" |
| 22 | 06'02" | 01:53'55" |
| 23 | 05'31" | 01:59'26" |
| 24 | 05'13" | 02:04'39" |
| 25 | 05'00" | 02:09'39" |
| 26 | 05'24" | 02:15'03" |
| 27 | 05'16" | 02:20'19" |
| 28 | 05'21" | 02:25'40" |
| 29 | 05'33" | 02:31'13" |
| 30 | 05'15" | 02:36'28" |
| 31 | 06'40" | 02:43'08" |
| 32 | 05'31" | 02:48'39" |
| 33 | 05'13" | 02:53'52" |
| 34 | 05'09" | 02:59'01" |
| 35 | 05'16" | 03:04'17" |
| 36 | 05'16" | 03:09'33" |
| 37 | 05'19" | 03:14'52" |
| 37.2 | 04'29" | 03:15'36" |
留言 
展開計圈分析
