27.1 km | 02:58:38 | 06:36/km日期: 2013-11-29 11:57 - 總爬升: 256 m - 地點: 青山道公路荃灣大覽來回 - 天氣: 晴,有點冷 - 平均心率: 159 - 卡路里: 1417 Cal - 溫度: 14°C - 濕度: 31%
Pace: 06'06" / 06'20" / 06'18" / 06'36" / 06'36" / 06'30" / 06'38" / 06'15" / 06'46" / 06'05" / 06'22" / 06'25" / 06'21" / 06'45" / 07'09" / 05'59" / 06'19" / 06'23" / 06'32" / 06'42" / 07'25" / 07'02" / 06'51" / 06'39" / 06'31" / 06'44" / 06'51" / 25'43" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'05" (+00'11") | 1011 / 1011 |
| 2 | | 06'19" (+00'25") | 1008 / 2020 |
| 3 | | 06'18" (+00'24") | 1000 / 3021 |
| 4 | | 06'35" (+00'41") | 1004 / 4025 |
| 5 | | 06'37" (+00'43") | 1002 / 5027 |
| 6 | | 06'28" (+00'34") | 1007 / 6034 |
| 7 | | 06'36" (+00'42") | 1007 / 7041 |
| 8 | | 06'15" (+00'21") | 1008 / 8050 |
| 9 | | 06'45" (+00'51") | 1002 / 9052 |
| 10 | | 06'08" (+00'14") | 1004 / 10056 |
| 11 | | 06'19" (+00'25") | 1001 / 11058 |
| 12 | | 06'26" (+00'32") | 999 / 12057 |
| 13 | | 06'22" (+00'28") | 1009 / 13066 |
| 14 | | 06'46" (+00'52") | 1006 / 14073 |
| 15 | | 07'05" (+01'11") | 1013 / 15086 |
| 16 | | 05'54" | 1006 / 16093 |
| 17 | | 06'22" (+00'28") | 988 / 17082 |
| 18 | | 06'23" (+00'29") | 1002 / 18084 |
| 19 | | 06'35" (+00'41") | 1004 / 19088 |
| 20 | | 06'40" (+00'46") | 1009 / 20098 |
| 21 | | 07'24" (+01'30") | 1005 / 21104 |
| 22 | | 07'03" (+01'09") | 1004 / 22108 |
| 23 | | 06'47" (+00'53") | 1001 / 23110 |
| 24 | | 06'43" (+00'49") | 1004 / 24114 |
| 25 | | 06'29" (+00'35") | 1005 / 25120 |
| 26 | | 06'43" (+00'49") | 1006 / 26127 |
| 27 | | 06'58" (+01'04") | 1008 / 27135 |
一長課,第一次到了大覽,今次要補水了,帶了snacker也用了,累但沿途有其他師兄打氣,感到很好,還要加油
| 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 |
11月累積里程 :
142.20 km 
ASICS GEL-LANDRETH7 累積 :
383.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'06" | 00:06'06" |
| 2 | 06'20" | 00:12'26" |
| 3 | 06'18" | 00:18'44" |
| 4 | 06'36" | 00:25'20" |
| 5 | 06'36" | 00:31'56" |
| 6 | 06'30" | 00:38'26" |
| 7 | 06'38" | 00:45'04" |
| 8 | 06'15" | 00:51'19" |
| 9 | 06'46" | 00:58'05" |
| 10 | 06'05" | 01:04'10" |
| 11 | 06'22" | 01:10'32" |
| 12 | 06'25" | 01:16'57" |
| 13 | 06'21" | 01:23'18" |
| 14 | 06'45" | 01:30'03" |
| 15 | 07'09" | 01:37'12" |
| 16 | 05'59" | 01:43'11" |
| 17 | 06'19" | 01:49'30" |
| 18 | 06'23" | 01:55'53" |
| 19 | 06'32" | 02:02'25" |
| 20 | 06'42" | 02:09'07" |
| 21 | 07'25" | 02:16'32" |
| 22 | 07'02" | 02:23'34" |
| 23 | 06'51" | 02:30'25" |
| 24 | 06'39" | 02:37'04" |
| 25 | 06'31" | 02:43'35" |
| 26 | 06'44" | 02:50'19" |
| 27 | 06'51" | 02:57'10" |
| 27.1 | 25'43" | 02:58'38" |
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