39.2 km | 03:21:50 | 05:08/km日期: 2016-01-02 09:49 - 地點: 大圍>烏溪沙>科學園>大埔工業村>大圍 - 天氣: 不錯，但比上星期悶熱點，空氣比較混濁 - 平均心率: 83 - 卡路里: 3092 Cal - 溫度: 20°C - 濕度: 67%
Pace: 05'19" / 05'14" / 05'06" / 05'04" / 04'54" / 05'00" / 04'52" / 04'56" / 05'06" / 04'56" / 04'46" / 04'49" / 04'52" / 04'48" / 04'50" / 04'57" / 04'59" / 05'14" / 04'57" / 04'58" / 04'53" / 05'16" / 05'10" / 05'12" / 05'57" / 05'18" / 05'22" / 05'08" / 05'07" / 05'10" / 05'11" / 05'11" / 05'24" / 05'16" / 05'26" / 05'25" / 06'09" / 05'11" / 05'07" / 05'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'18" (+00'31") | 985 / 985 |
| 2 | | 05'12" (+00'25") | 1004 / 1990 |
| 3 | | 05'04" (+00'17") | 1005 / 2995 |
| 4 | | 05'04" (+00'17") | 978 / 3974 |
| 5 | | 04'56" (+00'09") | 1010 / 4984 |
| 6 | | 04'55" (+00'08") | 1015 / 5999 |
| 7 | | 04'56" (+00'09") | 1002 / 7001 |
| 8 | | 04'54" (+00'07") | 1004 / 8006 |
| 9 | | 05'02" (+00'15") | 1010 / 9016 |
| 10 | | 04'56" (+00'09") | 981 / 9998 |
| 11 | | 04'47" | 1010 / 11009 |
| 12 | | 04'48" (+00'01") | 1020 / 12029 |
| 13 | | 04'49" (+00'02") | 1007 / 13036 |
| 14 | | 04'53" (+00'06") | 982 / 14019 |
| 15 | | 04'50" (+00'03") | 1016 / 15035 |
| 16 | | 04'56" (+00'09") | 1002 / 16037 |
| 17 | | 05'00" (+00'13") | 1012 / 17050 |
| 18 | | 05'10" (+00'23") | 993 / 18044 |
| 19 | | 04'57" (+00'10") | 997 / 19041 |
| 20 | | 04'56" (+00'09") | 1006 / 20048 |
| 21 | | 04'55" (+00'08") | 1009 / 21057 |
| 22 | | 05'16" (+00'29") | 998 / 22056 |
| 23 | | 05'11" (+00'24") | 996 / 23052 |
| 24 | | 05'12" (+00'25") | 998 / 24050 |
| 25 | | 05'55" (+01'08") | 1004 / 25054 |
| 26 | | 05'15" (+00'28") | 1009 / 26064 |
| 27 | | 05'22" (+00'35") | 996 / 27060 |
| 28 | | 05'07" (+00'20") | 1000 / 28061 |
| 29 | | 05'10" (+00'23") | 988 / 29050 |
| 30 | | 05'07" (+00'20") | 1012 / 30062 |
| 31 | | 05'10" (+00'23") | 1013 / 31075 |
| 32 | | 05'12" (+00'25") | 999 / 32075 |
| 33 | | 05'21" (+00'34") | 1006 / 33082 |
| 34 | | 05'20" (+00'33") | 997 / 34080 |
| 35 | | 05'26" (+00'39") | 1017 / 35097 |
| 36 | | 05'25" (+00'38") | 983 / 36080 |
| 37 | | 06'04" (+01'17") | 1013 / 37094 |
| 38 | | 05'09" (+00'22") | 1001 / 38095 |
| 39 | | 05'10" (+00'23") | 940 / 39036 |
| 40 | | 04'11" | 278 / 39315 |
接連跑了3星期的39km來為渣馬準備，昨天原以為跑得進取一點可以做到更好的時間，但後勁不繼，看來渣馬都是應該跑得保守一點比較穩陣。
| 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 |
1月累積里程 : 156.18 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'19" | 00:05'19" |
| 2 | 05'14" | 00:10'33" |
| 3 | 05'06" | 00:15'39" |
| 4 | 05'04" | 00:20'43" |
| 5 | 04'54" | 00:25'37" |
| 6 | 05'00" | 00:30'37" |
| 7 | 04'52" | 00:35'29" |
| 8 | 04'56" | 00:40'25" |
| 9 | 05'06" | 00:45'31" |
| 10 | 04'56" | 00:50'27" |
| 11 | 04'46" | 00:55'13" |
| 12 | 04'49" | 01:00'02" |
| 13 | 04'52" | 01:04'54" |
| 14 | 04'48" | 01:09'42" |
| 15 | 04'50" | 01:14'32" |
| 16 | 04'57" | 01:19'29" |
| 17 | 04'59" | 01:24'28" |
| 18 | 05'14" | 01:29'42" |
| 19 | 04'57" | 01:34'39" |
| 20 | 04'58" | 01:39'37" |
| 21 | 04'53" | 01:44'30" |
| 22 | 05'16" | 01:49'46" |
| 23 | 05'10" | 01:54'56" |
| 24 | 05'12" | 02:00'08" |
| 25 | 05'57" | 02:06'05" |
| 26 | 05'18" | 02:11'23" |
| 27 | 05'22" | 02:16'45" |
| 28 | 05'08" | 02:21'53" |
| 29 | 05'07" | 02:27'00" |
| 30 | 05'10" | 02:32'10" |
| 31 | 05'11" | 02:37'21" |
| 32 | 05'11" | 02:42'32" |
| 33 | 05'24" | 02:47'56" |
| 34 | 05'16" | 02:53'12" |
| 35 | 05'26" | 02:58'38" |
| 36 | 05'25" | 03:04'03" |
| 37 | 06'09" | 03:10'12" |
| 38 | 05'11" | 03:15'23" |
| 39 | 05'07" | 03:20'30" |
| 39.2 | 05'58" | 03:21'50" |
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