24.0 km | 02:53:46 | 07:14/km日期: 2014-01-25 14:43 - 總爬升: 183 m - 地點: 荃西青公黃金海岸 - 天氣: 清涼 - 平均心率: 142 - 卡路里: 2506 Cal - 溫度: 18°C - 濕度: 80%
Pace: 05'59" / 06'42" / 06'27" / 06'35" / 06'16" / 06'50" / 06'39" / 07'15" / 06'46" / 07'05" / 06'42" / 07'05" / 07'28" / 07'02" / 07'03" / 06'25" / 07'33" / 06'54" / 06'58" / 06'43" / 07'25" / 08'51" / 09'08" / 10'17" / 204'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'58" | 1002 / 1002 |
| 2 | | 06'41" (+00'43") | 1006 / 2008 |
| 3 | | 06'28" (+00'30") | 1012 / 3021 |
| 4 | | 06'36" (+00'38") | 997 / 4018 |
| 5 | | 06'16" (+00'18") | 1003 / 5022 |
| 6 | | 06'47" (+00'49") | 1003 / 6025 |
| 7 | | 06'39" (+00'41") | 1016 / 7042 |
| 8 | | 07'14" (+01'16") | 1005 / 8048 |
| 9 | | 06'45" (+00'47") | 998 / 9046 |
| 10 | | 07'05" (+01'07") | 1004 / 10051 |
| 11 | | 06'43" (+00'45") | 999 / 11051 |
| 12 | | 07'04" (+01'06") | 1001 / 12053 |
| 13 | | 07'28" (+01'30") | 1007 / 13060 |
| 14 | | 06'58" (+01'00") | 1004 / 14065 |
| 15 | | 07'07" (+01'09") | 1005 / 15070 |
| 16 | | 06'24" (+00'26") | 1011 / 16082 |
| 17 | | 07'29" (+01'31") | 1004 / 17087 |
| 18 | | 06'59" (+01'01") | 999 / 18087 |
| 19 | | 06'53" (+00'55") | 1009 / 19096 |
| 20 | | 06'44" (+00'46") | 1012 / 20109 |
| 21 | | 07'38" (+01'40") | 1000 / 21109 |
| 22 | | 08'47" (+02'49") | 1003 / 22113 |
| 23 | | 09'11" (+03'13") | 1001 / 23114 |
| 24 | | 10'42" (+04'44") | 1004 / 24119 |
左少腿復原 9成，第一次跑 24+2 km 共26 km 長課, 嘗試多過半馬距離，雙腳無抽筋，感覺良好，有信心可以到 30 km, 今次 pacing 大約 7:00，跑完雙腳唔攰，完全明天可以再跑一樣，奇怪。應該係pacing 控制，乳酸沒有影響。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 106~129 | 65~79% |
| 2:M馬拉松配速區 | 129~145 | 79~89% |
| 3:T乳酸耐力區 | 145~150 | 89~92% |
| 4:A無氧耐力區 | 150~159 | 92~97.5% |
| 5:I最大耗氧區 | 159~164 | 97.5~100% |
| 最大心率為164 點此去設定最大心率 |
1月累積里程 :
110.30 km 
ASICS SKYSENSOR GLIDE-WIDE 累積 :
343.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'59" | 00:05'59" |
| 2 | 06'42" | 00:12'41" |
| 3 | 06'27" | 00:19'08" |
| 4 | 06'35" | 00:25'43" |
| 5 | 06'16" | 00:31'59" |
| 6 | 06'50" | 00:38'49" |
| 7 | 06'39" | 00:45'28" |
| 8 | 07'15" | 00:52'43" |
| 9 | 06'46" | 00:59'29" |
| 10 | 07'05" | 01:06'34" |
| 11 | 06'42" | 01:13'16" |
| 12 | 07'05" | 01:20'21" |
| 13 | 07'28" | 01:27'49" |
| 14 | 07'02" | 01:34'51" |
| 15 | 07'03" | 01:41'54" |
| 16 | 06'25" | 01:48'19" |
| 17 | 07'33" | 01:55'52" |
| 18 | 06'54" | 02:02'46" |
| 19 | 06'58" | 02:09'44" |
| 20 | 06'43" | 02:16'27" |
| 21 | 07'25" | 02:23'52" |
| 22 | 08'51" | 02:32'43" |
| 23 | 09'08" | 02:41'51" |
| 24 | 10'17" | 02:52'08" |
| 24.0 | 204'10" | 02:53'46" |
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