30.0 km | 03:05:18 | 06:10/km日期: 2013-12-20 09:13 - 總爬升: 267 m - 地點: 荃灣青山公路至小覽來回 - 天氣: 冷,晴 - 平均心率: 91 - 卡路里: 1715 Cal - 溫度: 11°C - 濕度: 72%
Pace: 05'30" / 05'57" / 06'08" / 06'07" / 06'01" / 06'08" / 06'13" / 05'37" / 06'02" / 05'37" / 06'09" / 05'51" / 05'38" / 06'03" / 06'39" / 06'33" / 06'37" / 05'51" / 05'58" / 05'53" / 06'07" / 06'56" / 06'41" / 06'18" / 06'09" / 06'14" / 06'16" / 06'05" / 06'13" / 06'40" / 124'04" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'29" | 1008 / 1008 |
| 2 | | 05'57" (+00'28") | 1007 / 2016 |
| 3 | | 06'08" (+00'39") | 1009 / 3025 |
| 4 | | 06'04" (+00'35") | 994 / 4020 |
| 5 | | 06'03" (+00'34") | 998 / 5019 |
| 6 | | 06'07" (+00'38") | 1009 / 6028 |
| 7 | | 06'10" (+00'41") | 1001 / 7029 |
| 8 | | 05'35" (+00'06") | 1010 / 8039 |
| 9 | | 06'03" (+00'34") | 1011 / 9051 |
| 10 | | 05'37" (+00'08") | 999 / 10050 |
| 11 | | 06'06" (+00'37") | 994 / 11045 |
| 12 | | 05'53" (+00'24") | 1006 / 12052 |
| 13 | | 05'33" (+00'04") | 1009 / 13061 |
| 14 | | 06'08" (+00'39") | 1001 / 14062 |
| 15 | | 06'37" (+01'08") | 1015 / 15078 |
| 16 | | 06'30" (+01'01") | 1011 / 16090 |
| 17 | | 06'36" (+01'07") | 1006 / 17096 |
| 18 | | 05'55" (+00'26") | 999 / 18096 |
| 19 | | 05'55" (+00'26") | 1004 / 19100 |
| 20 | | 05'57" (+00'28") | 1003 / 20104 |
| 21 | | 06'10" (+00'41") | 1004 / 21108 |
| 22 | | 06'52" (+01'23") | 997 / 22106 |
| 23 | | 06'40" (+01'11") | 1012 / 23118 |
| 24 | | 06'16" (+00'47") | 1001 / 24119 |
| 25 | | 06'08" (+00'39") | 1007 / 25127 |
| 26 | | 06'15" (+00'46") | 1000 / 26127 |
| 27 | | 06'13" (+00'44") | 1004 / 27132 |
| 28 | | 06'08" (+00'39") | 1010 / 28142 |
| 29 | | 06'08" (+00'39") | 1001 / 29144 |
| 30 | | 06'46" (+01'17") | 1010 / 30154 |
時間限制下再加上天氣有點冷所以快了些,到了25-26k,大腿好緊,放慢腳步,有改善
另外,想請教各位師兄師姐,我去到小覽過了海員訓練學校及沙倉,不知那裡有行人路再向前往黃金海岸?謝謝
| 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 | 05'30" | 00:05'30" |
| 2 | 05'57" | 00:11'27" |
| 3 | 06'08" | 00:17'35" |
| 4 | 06'07" | 00:23'42" |
| 5 | 06'01" | 00:29'43" |
| 6 | 06'08" | 00:35'51" |
| 7 | 06'13" | 00:42'04" |
| 8 | 05'37" | 00:47'41" |
| 9 | 06'02" | 00:53'43" |
| 10 | 05'37" | 00:59'20" |
| 11 | 06'09" | 01:05'29" |
| 12 | 05'51" | 01:11'20" |
| 13 | 05'38" | 01:16'58" |
| 14 | 06'03" | 01:23'01" |
| 15 | 06'39" | 01:29'40" |
| 16 | 06'33" | 01:36'13" |
| 17 | 06'37" | 01:42'50" |
| 18 | 05'51" | 01:48'41" |
| 19 | 05'58" | 01:54'39" |
| 20 | 05'53" | 02:00'32" |
| 21 | 06'07" | 02:06'39" |
| 22 | 06'56" | 02:13'35" |
| 23 | 06'41" | 02:20'16" |
| 24 | 06'18" | 02:26'34" |
| 25 | 06'09" | 02:32'43" |
| 26 | 06'14" | 02:38'57" |
| 27 | 06'16" | 02:45'13" |
| 28 | 06'05" | 02:51'18" |
| 29 | 06'13" | 02:57'31" |
| 30 | 06'40" | 03:04'11" |
| 30.0 | 124'04" | 03:05'18" |
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