30.3 km | 02:18:59 | 04:35/km日期: 2018-01-01 06:42 - 平均心率: 154 - 卡路里: 1691 Cal - 平均步頻: 192 - 溫度: 16°C - 濕度: 79%
Pace: 04'43" / 04'44" / 04'39" / 04'38" / 04'42" / 04'38" / 04'30" / 04'37" / 06'49" / 04'40" / 04'41" / 04'40" / 04'36" / 04'35" / 04'33" / 04'34" / 07'00" / 04'34" / 04'37" / 04'36" / 04'31" / 05'02" / 04'28" / 04'32" / 07'15" / 04'30" / 04'32" / 05'47" / 04'32" / 04'31" / 04'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'41" (+00'13") | 1000 / 1000 |
| 2 | | 04'43" (+00'15") | 1000 / 2000 |
| 3 | | 04'39" (+00'11") | 1000 / 3000 |
| 4 | | 04'38" (+00'10") | 1000 / 4000 |
| 5 | | 04'42" (+00'14") | 1000 / 5000 |
| 6 | | 04'37" (+00'09") | 1000 / 6000 |
| 7 | | 04'29" (+00'01") | 1000 / 7000 |
| 8 | | 04'34" (+00'06") | 1000 / 8000 |
| 9 | | 04'44" (+00'16") | 1000 / 9000 |
| 10 | | 04'39" (+00'11") | 1000 / 10000 |
| 11 | | 04'41" (+00'13") | 1000 / 11000 |
| 12 | | 04'39" (+00'11") | 1000 / 12000 |
| 13 | | 04'36" (+00'08") | 1000 / 13000 |
| 14 | | 04'34" (+00'06") | 1000 / 14000 |
| 15 | | 04'33" (+00'05") | 1000 / 15000 |
| 16 | | 04'33" (+00'05") | 1000 / 16000 |
| 17 | | 04'30" (+00'02") | 1000 / 17000 |
| 18 | | 04'33" (+00'05") | 1000 / 18000 |
| 19 | | 04'36" (+00'08") | 1000 / 19000 |
| 20 | | 04'35" (+00'07") | 1000 / 20000 |
| 21 | | 04'31" (+00'03") | 1000 / 21000 |
| 22 | | 04'31" (+00'03") | 1000 / 22000 |
| 23 | | 04'28" | 1000 / 23000 |
| 24 | | 04'31" (+00'03") | 1000 / 24000 |
| 25 | | 04'30" (+00'02") | 1000 / 25000 |
| 26 | | 04'29" (+00'01") | 1000 / 26000 |
| 27 | | 04'31" (+00'03") | 1000 / 27000 |
| 28 | | 04'33" (+00'05") | 1000 / 28000 |
| 29 | | 04'32" (+00'04") | 1000 / 29000 |
| 30 | | 04'30" (+00'02") | 1000 / 30000 |
| 31 | | 04'21" | 311 / 30311 |
Progressive Run 30 (4:45>4:30)
又到左成個PLAN 最長, 最快既一課.... 更辛苦!!
頭8K keep 4:45 樓下...
第二個8K keep 4:40 樓下...
第三個8K keep 4:35 樓下...(keep唔到, 只可以盡量係4:40內)
最後6K 入運動埸 keep 4:30 樓下(當然都係keep唔到, 都係4:3x左右)
補給: 3粒糖+1包gel
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 120~146 | 65~79% |
| 2:M馬拉松配速區 | 146~165 | 79~89% |
| 3:T乳酸耐力區 | 165~171 | 89~92% |
| 4:A無氧耐力區 | 171~181 | 92~97.5% |
| 5:I最大耗氧區 | 181~186 | 97.5~100% |
| 最大心率為186 點此去設定最大心率 |
1月累積里程 :
201.28 km 
New Balance Freshfoam zante v2 (White-Green) 累積 :
2549.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'43" | 00:04'43" |
| 2 | 04'44" | 00:09'27" |
| 3 | 04'39" | 00:14'06" |
| 4 | 04'38" | 00:18'44" |
| 5 | 04'42" | 00:23'26" |
| 6 | 04'38" | 00:28'04" |
| 7 | 04'30" | 00:32'34" |
| 8 | 04'37" | 00:37'11" |
| 9 | 06'49" | 00:44'00" |
| 10 | 04'40" | 00:48'40" |
| 11 | 04'41" | 00:53'21" |
| 12 | 04'40" | 00:58'01" |
| 13 | 04'36" | 01:02'37" |
| 14 | 04'35" | 01:07'12" |
| 15 | 04'33" | 01:11'45" |
| 16 | 04'34" | 01:16'19" |
| 17 | 07'00" | 01:23'19" |
| 18 | 04'34" | 01:27'53" |
| 19 | 04'37" | 01:32'30" |
| 20 | 04'36" | 01:37'06" |
| 21 | 04'31" | 01:41'37" |
| 22 | 05'02" | 01:46'39" |
| 23 | 04'28" | 01:51'07" |
| 24 | 04'32" | 01:55'39" |
| 25 | 07'15" | 02:02'54" |
| 26 | 04'30" | 02:07'24" |
| 27 | 04'32" | 02:11'56" |
| 28 | 05'47" | 02:17'43" |
| 29 | 04'32" | 02:22'15" |
| 30 | 04'31" | 02:26'46" |
| 30.3 | 04'19" | 02:28'07" |
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