31.6 km | 02:49:37 | 05:22/km日期: 2014-12-13 12:16 - 總爬升: 346 m - 平均心率: 155 - 卡路里: 3029 Cal - 溫度: 14°C - 濕度: 54%
Pace: 05'00" / 05'24" / 04'49" / 05'11" / 05'05" / 05'08" / 05'19" / 04'49" / 05'13" / 05'10" / 04'56" / 05'07" / 05'22" / 04'57" / 05'12" / 05'20" / 05'23" / 05'46" / 04'58" / 05'22" / 05'23" / 05'22" / 05'21" / 04'59" / 05'32" / 05'33" / 05'28" / 05'38" / 05'55" / 05'08" / 05'37" / 05'39" / 00'55" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'07" | 15986 / 15986 |
| 2 | | 05'26" (+00'19") | 16103 / 32090 |
2014-2015跑季訓練
Week 10 - Day 46
31.6km長課 - 2:49:37 - 5:22/km
平均心跳：155 (79.9%)
路線：將軍澳倉鼠圈 x 2
| 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 |
12月累積里程 : 213.92 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'00" | 00:05'00" |
| 2 | 05'24" | 00:10'24" |
| 3 | 04'49" | 00:15'13" |
| 4 | 05'11" | 00:20'24" |
| 5 | 05'05" | 00:25'29" |
| 6 | 05'08" | 00:30'37" |
| 7 | 05'19" | 00:35'56" |
| 8 | 04'49" | 00:40'45" |
| 9 | 05'13" | 00:45'58" |
| 10 | 05'10" | 00:51'08" |
| 11 | 04'56" | 00:56'04" |
| 12 | 05'07" | 01:01'11" |
| 13 | 05'22" | 01:06'33" |
| 14 | 04'57" | 01:11'30" |
| 15 | 05'12" | 01:16'42" |
| 16 | 05'20" | 01:22'02" |
| 17 | 05'23" | 01:27'25" |
| 18 | 05'46" | 01:33'11" |
| 19 | 04'58" | 01:38'09" |
| 20 | 05'22" | 01:43'31" |
| 21 | 05'23" | 01:48'54" |
| 22 | 05'22" | 01:54'16" |
| 23 | 05'21" | 01:59'37" |
| 24 | 04'59" | 02:04'36" |
| 25 | 05'32" | 02:10'08" |
| 26 | 05'33" | 02:15'41" |
| 27 | 05'28" | 02:21'09" |
| 28 | 05'38" | 02:26'47" |
| 29 | 05'55" | 02:32'42" |
| 30 | 05'08" | 02:37'50" |
| 31 | 05'37" | 02:43'27" |
| 32 | 05'39" | 02:49'06" |
| 32.1 | 05'43" | 02:49'37" |
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