20.0 km | 02:12:47 | 06:37/km日期: 2015-01-04 14:09 - 總爬升: 293 m - 平均心率: 141 - 卡路里: 2117 Cal - 溫度: 18°C - 濕度: 70%
Pace: 06'26" / 05'53" / 05'52" / 06'07" / 06'26" / 06'10" / 06'17" / 06'59" / 06'32" / 07'01" / 06'04" / 05'57" / 06'18" / 08'18" / 06'50" / 06'53" / 07'01" / 06'46" / 06'51" / 06'59" / 36'01" /
2014-2015跑季訓練
Week 13 - Day 59
20.0km長課 - 2:12:47 - 6:37/km
平均心跳：141 (72.7%)
路線：藍田 > 秀茂坪 > 順利 > 佐敦谷公園2圈 > 壁屋 > 西貢運動場4.5圈
成個人唔想郁咁，本來想30k變左求其跑完20km就收工，大獲，即係皇者全馬之後冇練30k以上長課
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 119~145 | 65~79% |
| 2:M馬拉松配速區 | 145~163 | 79~89% |
| 3:T乳酸耐力區 | 163~169 | 89~92% |
| 4:A無氧耐力區 | 169~179 | 92~97.5% |
| 5:I最大耗氧區 | 179~184 | 97.5~100% |
| 最大心率為184 點此去設定最大心率 |
1月累積里程 : 148.69 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'26" | 00:06'26" |
| 2 | 05'53" | 00:12'19" |
| 3 | 05'52" | 00:18'11" |
| 4 | 06'07" | 00:24'18" |
| 5 | 06'26" | 00:30'44" |
| 6 | 06'10" | 00:36'54" |
| 7 | 06'17" | 00:43'11" |
| 8 | 06'59" | 00:50'10" |
| 9 | 06'32" | 00:56'42" |
| 10 | 07'01" | 01:03'43" |
| 11 | 06'04" | 01:09'47" |
| 12 | 05'57" | 01:15'44" |
| 13 | 06'18" | 01:22'02" |
| 14 | 08'18" | 01:30'20" |
| 15 | 06'50" | 01:37'10" |
| 16 | 06'53" | 01:44'03" |
| 17 | 07'01" | 01:51'04" |
| 18 | 06'46" | 01:57'50" |
| 19 | 06'51" | 02:04'41" |
| 20 | 06'59" | 02:11'40" |
| 20.0 | 36'01" | 02:12'47" |
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