31.7 km | 03:19:32 | 06:17/km日期: 2014-01-11 15:11 - 總爬升: 435 m - 平均心率: 146 - 卡路里: 3181 Cal - 溫度: 16°C - 濕度: 81%
Pace: 05'07" / 04'46" / 05'40" / 05'40" / 05'30" / 06'23" / 06'49" / 06'24" / 06'16" / 05'50" / 05'38" / 06'04" / 06'19" / 06'11" / 06'17" / 06'17" / 06'29" / 06'33" / 06'48" / 07'24" / 06'33" / 06'17" / 06'23" / 06'17" / 06'29" / 06'42" / 06'39" / 06'28" / 06'40" / 06'43" / 06'57" / 06'55" /
又一次30km up長課，下星期中國沿岸全馬應該係last 1次30km以上長課，不過，我依然未解決跑到末段完全發唔到力既問題
| 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 | 05'07" | 00:05'07" |
| 2 | 04'46" | 00:09'53" |
| 3 | 05'40" | 00:15'33" |
| 4 | 05'40" | 00:21'13" |
| 5 | 05'30" | 00:26'43" |
| 6 | 06'23" | 00:33'06" |
| 7 | 06'49" | 00:39'55" |
| 8 | 06'24" | 00:46'19" |
| 9 | 06'16" | 00:52'35" |
| 10 | 05'50" | 00:58'25" |
| 11 | 05'38" | 01:04'03" |
| 12 | 06'04" | 01:10'07" |
| 13 | 06'19" | 01:16'26" |
| 14 | 06'11" | 01:22'37" |
| 15 | 06'17" | 01:28'54" |
| 16 | 06'17" | 01:35'11" |
| 17 | 06'29" | 01:41'40" |
| 18 | 06'33" | 01:48'13" |
| 19 | 06'48" | 01:55'01" |
| 20 | 07'24" | 02:02'25" |
| 21 | 06'33" | 02:08'58" |
| 22 | 06'17" | 02:15'15" |
| 23 | 06'23" | 02:21'38" |
| 24 | 06'17" | 02:27'55" |
| 25 | 06'29" | 02:34'24" |
| 26 | 06'42" | 02:41'06" |
| 27 | 06'39" | 02:47'45" |
| 28 | 06'28" | 02:54'13" |
| 29 | 06'40" | 03:00'53" |
| 30 | 06'43" | 03:07'36" |
| 31 | 06'57" | 03:14'33" |
| 31.7 | 06'55" | 03:19'32" |
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