全馬 | 05:18:55 | 07:33/km | 第3馬| 官方成績 |
| 日期 | 2014-01-19 |
| 成績 | 05:18:55 |
| 總名次 | 458 / 563 |
| 分組名次 | 57 / 64 |
| 平均速度 | 07:33/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:30'46" (+01'19") | 01:01'50" (+02'01") |
| 00:31'04" (+01'37") |
| 00:29'27" | 00:59'49" |
| 00:30'22" (+00'55") |
| 00:35'29" (+06'02") | 01:12'34" (+12'45") |
| 00:37'05" (+07'38") |
| 00:45'35" (+16'08") | 01:33'40" (+33'51") |
| 00:48'05" (+18'38") |
|
日期: 2014-01-19 08:00 - 總爬升: 1166 m - 平均心率: 85 - 卡路里: 4019 Cal - 溫度: 11°C - 濕度: 83%
ccm全馬
本身右邊大脾後面肌肉好似仲抽抽地(唔知點解自從上星期練完30k長課就咁)，打算ok就去唔ok hea跑當練長課算，結果當然hea住去，頭20k都只係6分頭1k，到最後跑左30k都係捱唔住，右腳大腿肌肉開始有d痛，一跑就會有d痛，加入步兵行列，結果搞到5個幾鐘至完賽，慢過pb過半鐘
條路真係比想像中難好好好好多，尤其跑左19km，半馬已經可以u-turn準備衝返終點，全馬人仲要chur多條超級斜路至折返，真係跑到叔叔不行鳥。
第三次跑全馬，時間當然有d離普，不過好高興完成全東南亞最難馬拉松，經過今日總算練哂長課，今日跑完右邊大腿至臀部關節位唔知係咪有問題，上落樓梯會痛，真係要好好休養下
賽前宣言: add oil
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
1月累積里程 : 190.07 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'19" | 00:06'19" |
| 2 | 06'39" | 00:12'58" |
| 3 | 05'48" | 00:18'46" |
| 4 | 05'45" | 00:24'31" |
| 5 | 06'15" | 00:30'46" |
| 6 | 06'47" | 00:37'33" |
| 7 | 05'49" | 00:43'22" |
| 8 | 05'53" | 00:49'15" |
| 9 | 06'04" | 00:55'19" |
| 10 | 06'31" | 01:01'50" |
| 11 | 05'44" | 01:07'34" |
| 12 | 05'51" | 01:13'25" |
| 13 | 05'52" | 01:19'17" |
| 14 | 06'25" | 01:25'42" |
| 15 | 05'35" | 01:31'17" |
| 16 | 05'53" | 01:37'10" |
| 17 | 05'46" | 01:42'56" |
| 18 | 05'53" | 01:48'49" |
| 19 | 05'51" | 01:54'40" |
| 20 | 06'59" | 02:01'39" |
| 21 | 07'42" | 02:09'21" |
| 22 | 07'16" | 02:16'37" |
| 23 | 06'56" | 02:23'33" |
| 24 | 06'56" | 02:30'29" |
| 25 | 06'39" | 02:37'08" |
| 26 | 06'26" | 02:43'34" |
| 27 | 07'13" | 02:50'47" |
| 28 | 08'14" | 02:59'01" |
| 29 | 07'57" | 03:06'58" |
| 30 | 07'15" | 03:14'13" |
| 31 | 07'37" | 03:21'50" |
| 32 | 07'18" | 03:29'08" |
| 33 | 07'23" | 03:36'31" |
| 34 | 10'49" | 03:47'20" |
| 35 | 12'28" | 03:59'48" |
| 36 | 09'43" | 04:09'31" |
| 37 | 09'48" | 04:19'19" |
| 38 | 08'16" | 04:27'35" |
| 39 | 10'39" | 04:38'14" |
| 40 | 09'39" | 04:47'53" |
| 41 | 09'38" | 04:57'31" |
| 42 | 09'12" | 05:06'43" |
| 43 | 08'52" | 05:15'35" |
| 43.1 | 45'53" | 05:18'56" |
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