39.1 km | 03:29:27 | 05:21/km日期: 2015-12-20 10:19 - 地點: 馬鞍山運動場>烏溪沙碼頭>城門河>大圍>吐露港>科學園>大埔工業村>回程馬鞍山運動場 - 天氣: 清涼、有風也有雨 - 平均心率: 68 - 卡路里: 3068 Cal - 溫度: 19°C - 濕度: 57%
Pace: 05'09" / 05'22" / 05'22" / 05'11" / 05'11" / 05'10" / 05'07" / 05'09" / 05'05" / 05'09" / 05'07" / 05'19" / 05'17" / 05'43" / 05'16" / 05'18" / 05'10" / 05'28" / 05'19" / 05'23" / 05'30" / 05'23" / 05'24" / 05'27" / 05'19" / 05'25" / 08'34" / 05'22" / 05'22" / 05'19" / 05'09" / 05'15" / 05'07" / 05'27" / 05'20" / 05'20" / 05'06" / 04'54" / 04'39" / 11'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'08" (+00'29") | 984 / 984 |
| 2 | | 05'16" (+00'37") | 995 / 1979 |
| 3 | | 05'23" (+00'44") | 999 / 2979 |
| 4 | | 05'14" (+00'35") | 1006 / 3986 |
| 5 | | 05'09" (+00'30") | 1004 / 4991 |
| 6 | | 05'07" (+00'28") | 1007 / 5998 |
| 7 | | 05'08" (+00'29") | 994 / 6993 |
| 8 | | 05'09" (+00'30") | 1014 / 8007 |
| 9 | | 05'06" (+00'27") | 1011 / 9019 |
| 10 | | 05'07" (+00'28") | 990 / 10009 |
| 11 | | 05'08" (+00'29") | 1011 / 11020 |
| 12 | | 05'17" (+00'38") | 989 / 12009 |
| 13 | | 05'17" (+00'38") | 1015 / 13024 |
| 14 | | 05'43" (+01'04") | 998 / 14023 |
| 15 | | 05'16" (+00'37") | 1013 / 15036 |
| 16 | | 05'16" (+00'37") | 1003 / 16040 |
| 17 | | 05'10" (+00'31") | 998 / 17038 |
| 18 | | 05'24" (+00'45") | 1010 / 18048 |
| 19 | | 05'20" (+00'41") | 1011 / 19060 |
| 20 | | 05'25" (+00'46") | 1006 / 20066 |
| 21 | | 05'27" (+00'48") | 994 / 21060 |
| 22 | | 05'26" (+00'47") | 1005 / 22065 |
| 23 | | 05'23" (+00'44") | 1002 / 23068 |
| 24 | | 05'22" (+00'43") | 994 / 24063 |
| 25 | | 05'20" (+00'41") | 1009 / 25072 |
| 26 | | 05'28" (+00'49") | 1004 / 26077 |
| 27 | | 08'30" (+03'51") | 996 / 27074 |
| 28 | | 05'23" (+00'44") | 983 / 28057 |
| 29 | | 05'23" (+00'44") | 1006 / 29064 |
| 30 | | 05'16" (+00'37") | 991 / 30055 |
| 31 | | 05'09" (+00'30") | 1013 / 31069 |
| 32 | | 05'11" (+00'32") | 994 / 32063 |
| 33 | | 05'10" (+00'31") | 1019 / 33083 |
| 34 | | 05'27" (+00'48") | 997 / 34080 |
| 35 | | 05'16" (+00'37") | 1013 / 35094 |
| 36 | | 05'22" (+00'43") | 1005 / 36100 |
| 37 | | 05'05" (+00'26") | 1002 / 37102 |
| 38 | | 04'46" (+00'07") | 1007 / 38110 |
| 39 | | 04'39" | 1002 / 39112 |
今天漂亮地完成了39km，實在有點意外。因為對上一課是7天前的26km，而且上次是很累地完成。
今個星期一開始因為感冒要吃藥到現在，昨晚遲睡，僅睡了5小時，醒來趕著吃了片蛋糕和一片方包，跟著食藥後出門到馬鞍山去。
今天穿了2XU長褲和長袖跑衫，Warm-up後有點熱，但後來風大了，在大埔回程時開始下起雨來，便覺得啱啱好。今天吃了3包Power Jel，在大埔回程時已覺得有點累，吃了第二包Jel後便下雨，開始覺得凍，只好跑快一點，一直向馬鞍山奔跑回去，最後２km覺得狀況良好，因此再加速，結果可以完成39km，比７天前多跑了13km，增量50%。:)
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 110~134 | 65~79% |
| 2:M馬拉松配速區 | 134~151 | 79~89% |
| 3:T乳酸耐力區 | 151~156 | 89~92% |
| 4:A無氧耐力區 | 156~165 | 92~97.5% |
| 5:I最大耗氧區 | 165~170 | 97.5~100% |
| 最大心率為170 點此去設定最大心率 |
12月累積里程 : 118.25 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'09" | 00:05'09" |
| 2 | 05'22" | 00:10'31" |
| 3 | 05'22" | 00:15'53" |
| 4 | 05'11" | 00:21'04" |
| 5 | 05'11" | 00:26'15" |
| 6 | 05'10" | 00:31'25" |
| 7 | 05'07" | 00:36'32" |
| 8 | 05'09" | 00:41'41" |
| 9 | 05'05" | 00:46'46" |
| 10 | 05'09" | 00:51'55" |
| 11 | 05'07" | 00:57'02" |
| 12 | 05'19" | 01:02'21" |
| 13 | 05'17" | 01:07'38" |
| 14 | 05'43" | 01:13'21" |
| 15 | 05'16" | 01:18'37" |
| 16 | 05'18" | 01:23'55" |
| 17 | 05'10" | 01:29'05" |
| 18 | 05'28" | 01:34'33" |
| 19 | 05'19" | 01:39'52" |
| 20 | 05'23" | 01:45'15" |
| 21 | 05'30" | 01:50'45" |
| 22 | 05'23" | 01:56'08" |
| 23 | 05'24" | 02:01'32" |
| 24 | 05'27" | 02:06'59" |
| 25 | 05'19" | 02:12'18" |
| 26 | 05'25" | 02:17'43" |
| 27 | 08'34" | 02:26'17" |
| 28 | 05'22" | 02:31'39" |
| 29 | 05'22" | 02:37'01" |
| 30 | 05'19" | 02:42'20" |
| 31 | 05'09" | 02:47'29" |
| 32 | 05'15" | 02:52'44" |
| 33 | 05'07" | 02:57'51" |
| 34 | 05'27" | 03:03'18" |
| 35 | 05'20" | 03:08'38" |
| 36 | 05'20" | 03:13'58" |
| 37 | 05'06" | 03:19'04" |
| 38 | 04'54" | 03:23'58" |
| 39 | 04'39" | 03:28'37" |
| 39.1 | 11'15" | 03:29'27" |
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