32.0 km | 03:17:32 | 06:10/km日期: 2014-11-29 11:33 - 總爬升: 405 m - 平均心率: 145 - 卡路里: 3289 Cal - 溫度: 22°C - 濕度: 93%
Pace: 06'22" / 06'15" / 05'43" / 06'29" / 06'33" / 06'44" / 06'12" / 06'36" / 05'18" / 05'09" / 05'32" / 06'00" / 05'59" / 05'54" / 05'57" / 06'10" / 05'53" / 05'59" / 06'40" / 06'19" / 05'59" / 05'54" / 06'05" / 06'01" / 06'16" / 05'38" / 05'42" / 06'08" / 06'04" / 06'10" / 06'13" / 06'13" / 00'00" /
2014-2015跑季訓練
Week 8 - Day 34
32km長課 - 3'17'32 - 6'10/km
平均心跳：145 (74.7%)
路線：藍田 > 秀茂坪 > 順利 > 佐敦谷公園 > 壁屋 > 西貢 > 西沙路 > 馬鞍山 > 馬鞍山海濱長廊 > 雙子橋 > 沙田 (安景街公園 - 橋底)
| 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 |
11月累積里程 : 289.08 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'22" | 00:06'22" |
| 2 | 06'15" | 00:12'37" |
| 3 | 05'43" | 00:18'20" |
| 4 | 06'29" | 00:24'49" |
| 5 | 06'33" | 00:31'22" |
| 6 | 06'44" | 00:38'06" |
| 7 | 06'12" | 00:44'18" |
| 8 | 06'36" | 00:50'54" |
| 9 | 05'18" | 00:56'12" |
| 10 | 05'09" | 01:01'21" |
| 11 | 05'32" | 01:06'53" |
| 12 | 06'00" | 01:12'53" |
| 13 | 05'59" | 01:18'52" |
| 14 | 05'54" | 01:24'46" |
| 15 | 05'57" | 01:30'43" |
| 16 | 06'10" | 01:36'53" |
| 17 | 05'53" | 01:42'46" |
| 18 | 05'59" | 01:48'45" |
| 19 | 06'40" | 01:55'25" |
| 20 | 06'19" | 02:01'44" |
| 21 | 05'59" | 02:07'43" |
| 22 | 05'54" | 02:13'37" |
| 23 | 06'05" | 02:19'42" |
| 24 | 06'01" | 02:25'43" |
| 25 | 06'16" | 02:31'59" |
| 26 | 05'38" | 02:37'37" |
| 27 | 05'42" | 02:43'19" |
| 28 | 06'08" | 02:49'27" |
| 29 | 06'04" | 02:55'31" |
| 30 | 06'10" | 03:01'41" |
| 31 | 06'13" | 03:07'54" |
| 32 | 06'13" | 03:14'07" |
| 32.2 | 14'07" | 03:17'32" |
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