35.3 km | 04:04:04 | 06:54/km日期: 2013-11-30 15:52 - 地點: 由屯門澤豐 來回 荃灣汀九橋底 - 天氣: 晴朗，略為寒冷 - 平均心率: 136 - 卡路里: 1684 Cal - 溫度: 18°C - 濕度: 54%
Pace: 06'08" / 07'24" / 06'28" / 06'40" / 06'08" / 05'36" / 05'52" / 06'12" / 06'16" / 06'28" / 06'12" / 06'12" / 06'28" / 06'04" / 06'32" / 06'16" / 06'08" / 06'48" / 08'20" / 04'52" / 06'28" / 06'44" / 07'24" / 06'44" / 07'20" / 08'32" / 08'16" / 07'28" / 09'08" / 08'20" / 08'28" / 07'00" / 07'44" / 07'24" / 08'08" / 05'07" /
為準備參加2014渣打全馬之第8次長課，25k體力開始下降，跑得挺辛苦，可能需要在途中補充體力。
| 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 |
11月累積里程 : 215.99 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'08" | 00:06'08" |
| 2 | 07'24" | 00:13'32" |
| 3 | 06'28" | 00:20'00" |
| 4 | 06'40" | 00:26'40" |
| 5 | 06'08" | 00:32'48" |
| 6 | 05'36" | 00:38'24" |
| 7 | 05'52" | 00:44'16" |
| 8 | 06'12" | 00:50'28" |
| 9 | 06'16" | 00:56'44" |
| 10 | 06'28" | 01:03'12" |
| 11 | 06'12" | 01:09'24" |
| 12 | 06'12" | 01:15'36" |
| 13 | 06'28" | 01:22'04" |
| 14 | 06'04" | 01:28'08" |
| 15 | 06'32" | 01:34'40" |
| 16 | 06'16" | 01:40'56" |
| 17 | 06'08" | 01:47'04" |
| 18 | 06'48" | 01:53'52" |
| 19 | 08'20" | 02:02'12" |
| 20 | 04'52" | 02:07'04" |
| 21 | 06'28" | 02:13'32" |
| 22 | 06'44" | 02:20'16" |
| 23 | 07'24" | 02:27'40" |
| 24 | 06'44" | 02:34'24" |
| 25 | 07'20" | 02:41'44" |
| 26 | 08'32" | 02:50'16" |
| 27 | 08'16" | 02:58'32" |
| 28 | 07'28" | 03:06'00" |
| 29 | 09'08" | 03:15'08" |
| 30 | 08'20" | 03:23'28" |
| 31 | 08'28" | 03:31'56" |
| 32 | 07'00" | 03:38'56" |
| 33 | 07'44" | 03:46'40" |
| 34 | 07'24" | 03:54'04" |
| 35 | 08'08" | 04:02'12" |
| 35.3 | 05'07" | 04:03'48" |
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