39.2 km | 03:22:32 | 05:10/km日期: 2015-12-26 09:14 - 地點: 馬鞍山運動場>烏溪沙>大圍>吐露港>科學園>大埔工業村>(回程返馬鞍山運動場) - 天氣: 清涼、有點風 - 平均心率: 84 - 卡路里: 3098 Cal - 溫度: 16°C - 濕度: 70%
Pace: 04'42" / 05'02" / 05'03" / 05'03" / 04'57" / 04'56" / 04'57" / 04'56" / 05'01" / 05'03" / 05'02" / 05'14" / 05'07" / 05'12" / 05'15" / 05'12" / 05'02" / 05'26" / 05'00" / 05'11" / 05'14" / 05'09" / 05'07" / 05'05" / 05'07" / 05'16" / 07'13" / 05'15" / 05'21" / 05'09" / 05'14" / 05'12" / 05'15" / 05'19" / 05'08" / 05'13" / 05'10" / 05'01" / 04'42" / 05'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'38" | 957 / 957 |
| 2 | | 05'00" (+00'22") | 1014 / 1972 |
| 3 | | 05'04" (+00'26") | 986 / 2959 |
| 4 | | 05'02" (+00'24") | 1002 / 3961 |
| 5 | | 04'58" (+00'20") | 1003 / 4965 |
| 6 | | 04'53" (+00'15") | 1013 / 5979 |
| 7 | | 04'56" (+00'18") | 997 / 6976 |
| 8 | | 04'59" (+00'21") | 1008 / 7985 |
| 9 | | 05'00" (+00'22") | 1000 / 8985 |
| 10 | | 05'00" (+00'22") | 993 / 9978 |
| 11 | | 05'04" (+00'26") | 1024 / 11003 |
| 12 | | 05'10" (+00'32") | 994 / 11998 |
| 13 | | 05'10" (+00'32") | 1004 / 13002 |
| 14 | | 05'11" (+00'33") | 985 / 13987 |
| 15 | | 05'14" (+00'36") | 1018 / 15006 |
| 16 | | 05'11" (+00'33") | 985 / 15992 |
| 17 | | 05'04" (+00'26") | 1008 / 17000 |
| 18 | | 05'20" (+00'42") | 1017 / 18017 |
| 19 | | 05'04" (+00'26") | 1000 / 19018 |
| 20 | | 05'08" (+00'30") | 1006 / 20024 |
| 21 | | 05'10" (+00'32") | 1010 / 21034 |
| 22 | | 05'09" (+00'31") | 997 / 22032 |
| 23 | | 05'07" (+00'29") | 998 / 23030 |
| 24 | | 05'09" (+00'31") | 1006 / 24036 |
| 25 | | 05'06" (+00'28") | 1001 / 25037 |
| 26 | | 05'17" (+00'39") | 977 / 26014 |
| 27 | | 07'08" (+02'30") | 998 / 27013 |
| 28 | | 05'16" (+00'38") | 993 / 28006 |
| 29 | | 05'19" (+00'41") | 1021 / 29028 |
| 30 | | 05'13" (+00'35") | 989 / 30018 |
| 31 | | 05'10" (+00'32") | 1008 / 31026 |
| 32 | | 05'12" (+00'34") | 999 / 32026 |
| 33 | | 05'15" (+00'37") | 1012 / 33038 |
| 34 | | 05'19" (+00'41") | 999 / 34038 |
| 35 | | 05'06" (+00'28") | 1004 / 35042 |
| 36 | | 05'15" (+00'37") | 1010 / 36053 |
| 37 | | 05'09" (+00'31") | 1004 / 37057 |
| 38 | | 04'57" (+00'19") | 1007 / 38065 |
| 39 | | 04'41" (+00'03") | 1000 / 39065 |
| 40 | | 03'45" | 199 / 39265 |
經過上星期日的39km，今天同一樣的路線再走一遍。昨晚一樣的遲睡，今早一早起來只睡了4.5小時，幸運的今天仍可把上星期的時間再推前7分鐘。希望下次在休息充足的情況下再做好一點時間。
| 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 | 04'42" | 00:04'42" |
| 2 | 05'02" | 00:09'44" |
| 3 | 05'03" | 00:14'47" |
| 4 | 05'03" | 00:19'50" |
| 5 | 04'57" | 00:24'47" |
| 6 | 04'56" | 00:29'43" |
| 7 | 04'57" | 00:34'40" |
| 8 | 04'56" | 00:39'36" |
| 9 | 05'01" | 00:44'37" |
| 10 | 05'03" | 00:49'40" |
| 11 | 05'02" | 00:54'42" |
| 12 | 05'14" | 00:59'56" |
| 13 | 05'07" | 01:05'03" |
| 14 | 05'12" | 01:10'15" |
| 15 | 05'15" | 01:15'30" |
| 16 | 05'12" | 01:20'42" |
| 17 | 05'02" | 01:25'44" |
| 18 | 05'26" | 01:31'10" |
| 19 | 05'00" | 01:36'10" |
| 20 | 05'11" | 01:41'21" |
| 21 | 05'14" | 01:46'35" |
| 22 | 05'09" | 01:51'44" |
| 23 | 05'07" | 01:56'51" |
| 24 | 05'05" | 02:01'56" |
| 25 | 05'07" | 02:07'03" |
| 26 | 05'16" | 02:12'19" |
| 27 | 07'13" | 02:19'32" |
| 28 | 05'15" | 02:24'47" |
| 29 | 05'21" | 02:30'08" |
| 30 | 05'09" | 02:35'17" |
| 31 | 05'14" | 02:40'31" |
| 32 | 05'12" | 02:45'43" |
| 33 | 05'15" | 02:50'58" |
| 34 | 05'19" | 02:56'17" |
| 35 | 05'08" | 03:01'25" |
| 36 | 05'13" | 03:06'38" |
| 37 | 05'10" | 03:11'48" |
| 38 | 05'01" | 03:16'49" |
| 39 | 04'42" | 03:21'31" |
| 39.2 | 05'42" | 03:22'32" |
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