30.5 km | 02:35:29 | 05:05/km日期: 2014-03-22 06:17 - 總爬升: 211 m - 地點: 澳門-氹仔-路氹-氹仔-澳門 - 天氣: 陰 - 平均心率: 174 - 卡路里: 2490 Cal - 溫度: 13°C - 濕度: 86%
Pace: 04'34" / 04'38" / 03'23" / 04'34" / 04'42" / 05'16" / 04'37" / 05'12" / 04'42" / 04'56" / 04'52" / 05'12" / 04'57" / 04'53" / 04'49" / 05'10" / 04'49" / 05'02" / 04'52" / 05'01" / 05'09" / 05'46" / 05'47" / 04'57" / 05'03" / 05'41" / 05'14" / 05'38" / 05'35" / 05'40" / 08'46" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'33" (+01'14") | 1015 / 1015 |
| 2 | | 04'38" (+01'19") | 997 / 2013 |
| 3 | | 03'19" | 996 / 3009 |
| 4 | | 04'36" (+01'17") | 1013 / 4023 |
| 5 | | 04'47" (+01'28") | 1014 / 5037 |
| 6 | | 05'06" (+01'47") | 1011 / 6048 |
| 7 | | 04'39" (+01'20") | 996 / 7045 |
| 8 | | 05'11" (+01'52") | 1000 / 8045 |
| 9 | | 04'42" (+01'23") | 1024 / 9069 |
| 10 | | 04'58" (+01'39") | 1009 / 10078 |
| 11 | | 04'50" (+01'31") | 1003 / 11082 |
| 12 | | 05'11" (+01'52") | 1015 / 12098 |
| 13 | | 04'57" (+01'38") | 1005 / 13104 |
| 14 | | 04'51" (+01'32") | 1010 / 14114 |
| 15 | | 04'49" (+01'30") | 1004 / 15119 |
| 16 | | 05'09" (+01'50") | 1008 / 16128 |
| 17 | | 04'50" (+01'31") | 1021 / 17149 |
| 18 | | 05'00" (+01'41") | 995 / 18145 |
| 19 | | 04'55" (+01'36") | 1014 / 19159 |
| 20 | | 04'57" (+01'38") | 1001 / 20161 |
| 21 | | 05'13" (+01'54") | 1014 / 21176 |
| 22 | | 05'46" (+02'27") | 1008 / 22184 |
| 23 | | 05'38" (+02'19") | 1013 / 23197 |
| 24 | | 05'01" (+01'42") | 1001 / 24199 |
| 25 | | 05'07" (+01'48") | 1021 / 25220 |
| 26 | | 05'36" (+02'17") | 1009 / 26230 |
| 27 | | 05'21" (+02'02") | 1006 / 27236 |
| 28 | | 05'42" (+02'23") | 1012 / 28249 |
| 29 | | 05'29" (+02'10") | 1002 / 29251 |
| 30 | | 05'39" (+02'20") | 1006 / 30258 |
| 31 | | 06'04" (+02'45") | 556 / 30815 |
LSD
還未有全馬5min/k 的pacing, 要更努力先得, 希望可以有朝一日能達標.
今日大橋上吹北風, 强風阻, 至少可以每k可慢10-20秒.
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
3月累積里程 :
126.56 km 
MIZUNO Wave Rider 16 累積 :
695.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'34" | 00:04'34" |
| 2 | 04'38" | 00:09'12" |
| 3 | 03'23" | 00:12'35" |
| 4 | 04'34" | 00:17'09" |
| 5 | 04'42" | 00:21'51" |
| 6 | 05'16" | 00:27'07" |
| 7 | 04'37" | 00:31'44" |
| 8 | 05'12" | 00:36'56" |
| 9 | 04'42" | 00:41'38" |
| 10 | 04'56" | 00:46'34" |
| 11 | 04'52" | 00:51'26" |
| 12 | 05'12" | 00:56'38" |
| 13 | 04'57" | 01:01'35" |
| 14 | 04'53" | 01:06'28" |
| 15 | 04'49" | 01:11'17" |
| 16 | 05'10" | 01:16'27" |
| 17 | 04'49" | 01:21'16" |
| 18 | 05'02" | 01:26'18" |
| 19 | 04'52" | 01:31'10" |
| 20 | 05'01" | 01:36'11" |
| 21 | 05'09" | 01:41'20" |
| 22 | 05'46" | 01:47'06" |
| 23 | 05'47" | 01:52'53" |
| 24 | 04'57" | 01:57'50" |
| 25 | 05'03" | 02:02'53" |
| 26 | 05'41" | 02:08'34" |
| 27 | 05'14" | 02:13'48" |
| 28 | 05'38" | 02:19'26" |
| 29 | 05'35" | 02:25'01" |
| 30 | 05'40" | 02:30'41" |
| 30.5 | 08'46" | 02:35'29" |
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