30.0 km | 03:40:25 | 07:20/km日期: 2015-12-02 07:51 - 總爬升: 607 m - 地點: 牛池灣西貢碼頭來回 - 天氣: 濕熱 - 平均心率: 126 - 卡路里: 1733 Cal - 溫度: 22°C - 濕度: 67%
Pace: 07'33" / 08'12" / 07'00" / 07'12" / 06'46" / 06'38" / 07'06" / 06'51" / 06'41" / 06'17" / 06'45" / 06'44" / 06'40" / 06'32" / 06'36" / 07'28" / 09'25" / 06'47" / 06'38" / 06'28" / 07'20" / 09'14" / 09'26" / 12'09" / 07'28" / 06'59" / 06'34" / 07'40" / 06'20" / 06'51" / 08'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'33" (+01'17") | 1000 / 1000 |
| 2 | | 08'11" (+01'55") | 1000 / 2000 |
| 3 | | 07'00" (+00'44") | 1000 / 3000 |
| 4 | | 07'11" (+00'55") | 1000 / 4000 |
| 5 | | 06'46" (+00'30") | 1000 / 5000 |
| 6 | | 06'38" (+00'22") | 1000 / 6000 |
| 7 | | 07'06" (+00'50") | 1000 / 7000 |
| 8 | | 06'50" (+00'34") | 1000 / 8000 |
| 9 | | 06'41" (+00'25") | 1000 / 9000 |
| 10 | | 06'16" | 1000 / 10000 |
| 11 | | 06'44" (+00'28") | 1000 / 11000 |
| 12 | | 06'44" (+00'28") | 1000 / 12000 |
| 13 | | 06'40" (+00'24") | 1000 / 13000 |
| 14 | | 06'32" (+00'16") | 1000 / 14000 |
| 15 | | 06'35" (+00'19") | 1000 / 15000 |
| 16 | | 07'28" (+01'12") | 1000 / 16000 |
| 17 | | 09'24" (+03'08") | 1000 / 17000 |
| 18 | | 06'46" (+00'30") | 1000 / 18000 |
| 19 | | 06'37" (+00'21") | 1000 / 19000 |
| 20 | | 06'28" (+00'12") | 1000 / 20000 |
| 21 | | 07'19" (+01'03") | 1000 / 21000 |
| 22 | | 09'14" (+02'58") | 1000 / 22000 |
| 23 | | 09'25" (+03'09") | 1000 / 23000 |
| 24 | | 12'09" (+05'53") | 1000 / 24000 |
| 25 | | 07'28" (+01'12") | 1000 / 25000 |
| 26 | | 06'58" (+00'42") | 1000 / 26000 |
| 27 | | 06'33" (+00'17") | 1000 / 27000 |
| 28 | | 07'40" (+01'24") | 1000 / 28000 |
| 29 | | 06'20" (+00'04") | 1000 / 29000 |
| 30 | | 06'50" (+00'34") | 1000 / 30000 |
| 31 | | 11'25" (+05'09") | 8 / 30008 |
今日放完假要皇馬嗰日先放假，今日唔跑30k，之後就無時間，又濕又熱兼無乜風，可能皇馬同渣馬都係咁嘅天氣，當預習定，回程到壁屋前好急尿，要走埋一邊解決，可能飲水太多，全程慢跑完成後未散晒，算幾好！
| 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 :
112.19 km 
new balance mr10by2 累積 :
1903.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'33" | 00:07'33" |
| 2 | 08'12" | 00:15'45" |
| 3 | 07'00" | 00:22'45" |
| 4 | 07'12" | 00:29'57" |
| 5 | 06'46" | 00:36'43" |
| 6 | 06'38" | 00:43'21" |
| 7 | 07'06" | 00:50'27" |
| 8 | 06'51" | 00:57'18" |
| 9 | 06'41" | 01:03'59" |
| 10 | 06'17" | 01:10'16" |
| 11 | 06'45" | 01:17'01" |
| 12 | 06'44" | 01:23'45" |
| 13 | 06'40" | 01:30'25" |
| 14 | 06'32" | 01:36'57" |
| 15 | 06'36" | 01:43'33" |
| 16 | 07'28" | 01:51'01" |
| 17 | 09'25" | 02:00'26" |
| 18 | 06'47" | 02:07'13" |
| 19 | 06'38" | 02:13'51" |
| 20 | 06'28" | 02:20'19" |
| 21 | 07'20" | 02:27'39" |
| 22 | 09'14" | 02:36'53" |
| 23 | 09'26" | 02:46'19" |
| 24 | 12'09" | 02:58'28" |
| 25 | 07'28" | 03:05'56" |
| 26 | 06'59" | 03:12'55" |
| 27 | 06'34" | 03:19'29" |
| 28 | 07'40" | 03:27'09" |
| 29 | 06'20" | 03:33'29" |
| 30 | 06'51" | 03:40'20" |
| 30.0 | 10'01" | 03:40'25" |
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