36.1 km | 03:20:53 | 05:34/km日期: 2023-01-15 10:48 - 地點: 沙田、馬鞍山、大埔 - 天氣: 陰天、風大 - 平均心率: 157 - 卡路里: 2361 Cal - 平均步頻: 176
Pace: 05'12" / 05'14" / 05'18" / 05'20" / 05'18" / 05'20" / 05'27" / 05'18" / 05'22" / 05'31" / 05'30" / 05'18" / 05'18" / 05'16" / 05'18" / 05'26" / 05'38" / 05'16" / 05'27" / 05'27" / 05'31" / 05'28" / 05'26" / 06'48" / 06'30" / 05'43" / 05'39" / 05'34" / 05'36" / 05'40" / 05'59" / 05'38" / 05'50" / 05'54" / 06'04" / 05'56" / 06'23" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'12" | 1000 / 1000 |
| 2 | | 05'14" (+00'02") | 1000 / 2000 |
| 3 | | 05'17" (+00'05") | 1000 / 3000 |
| 4 | | 05'20" (+00'08") | 1000 / 4000 |
| 5 | | 05'17" (+00'05") | 1000 / 5000 |
| 6 | | 05'20" (+00'08") | 1000 / 6000 |
| 7 | | 05'26" (+00'14") | 1000 / 7000 |
| 8 | | 05'17" (+00'05") | 1000 / 8000 |
| 9 | | 05'21" (+00'09") | 1000 / 9000 |
| 10 | | 05'31" (+00'19") | 1000 / 10000 |
| 11 | | 05'29" (+00'17") | 1000 / 11000 |
| 12 | | 05'18" (+00'06") | 1000 / 12000 |
| 13 | | 05'17" (+00'05") | 1000 / 13000 |
| 14 | | 05'15" (+00'03") | 1000 / 14000 |
| 15 | | 05'18" (+00'06") | 1000 / 15000 |
| 16 | | 05'25" (+00'13") | 1000 / 16000 |
| 17 | | 05'38" (+00'26") | 1000 / 17000 |
| 18 | | 05'15" (+00'03") | 1000 / 18000 |
| 19 | | 05'27" (+00'15") | 1000 / 19000 |
| 20 | | 05'27" (+00'15") | 1000 / 20000 |
| 21 | | 05'30" (+00'18") | 1000 / 21000 |
| 22 | | 05'28" (+00'16") | 1000 / 22000 |
| 23 | | 05'26" (+00'14") | 1000 / 23000 |
| 24 | | 06'48" (+01'36") | 1000 / 24000 |
| 25 | | 06'29" (+01'17") | 1000 / 25000 |
| 26 | | 05'43" (+00'31") | 1000 / 26000 |
| 27 | | 05'38" (+00'26") | 1000 / 27000 |
| 28 | | 05'34" (+00'22") | 1000 / 28000 |
| 29 | | 05'36" (+00'24") | 1000 / 29000 |
| 30 | | 05'39" (+00'27") | 1000 / 30000 |
| 31 | | 05'59" (+00'47") | 1000 / 31000 |
| 32 | | 05'38" (+00'26") | 1000 / 32000 |
| 33 | | 05'50" (+00'38") | 1000 / 33000 |
| 34 | | 05'54" (+00'42") | 1000 / 34000 |
| 35 | | 06'04" (+00'52") | 1000 / 35000 |
| 36 | | 05'55" (+00'43") | 1000 / 36000 |
| 37 | | 05'49" (+00'37") | 64 / 36064 |
今天的練習未至於殘念，但也並不理想，頭段保持到在5:30內的配速，但最後5km體能急速下降，速度慢了很多，幸好仍不需要行。🙏🏻😊
| 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 |
1月累積里程 :
154.60 km 
MIZUNO WAVE AERO 13 (Red) 累積 :
881.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'12" | 00:05'12" |
| 2 | 05'14" | 00:10'26" |
| 3 | 05'18" | 00:15'44" |
| 4 | 05'20" | 00:21'04" |
| 5 | 05'18" | 00:26'22" |
| 6 | 05'20" | 00:31'42" |
| 7 | 05'27" | 00:37'09" |
| 8 | 05'18" | 00:42'27" |
| 9 | 05'22" | 00:47'49" |
| 10 | 05'31" | 00:53'20" |
| 11 | 05'30" | 00:58'50" |
| 12 | 05'18" | 01:04'08" |
| 13 | 05'18" | 01:09'26" |
| 14 | 05'16" | 01:14'42" |
| 15 | 05'18" | 01:20'00" |
| 16 | 05'26" | 01:25'26" |
| 17 | 05'38" | 01:31'04" |
| 18 | 05'16" | 01:36'20" |
| 19 | 05'27" | 01:41'47" |
| 20 | 05'27" | 01:47'14" |
| 21 | 05'31" | 01:52'45" |
| 22 | 05'28" | 01:58'13" |
| 23 | 05'26" | 02:03'39" |
| 24 | 06'48" | 02:10'27" |
| 25 | 06'30" | 02:16'57" |
| 26 | 05'43" | 02:22'40" |
| 27 | 05'39" | 02:28'19" |
| 28 | 05'34" | 02:33'53" |
| 29 | 05'36" | 02:39'29" |
| 30 | 05'40" | 02:45'09" |
| 31 | 05'59" | 02:51'08" |
| 32 | 05'38" | 02:56'46" |
| 33 | 05'50" | 03:02'36" |
| 34 | 05'54" | 03:08'30" |
| 35 | 06'04" | 03:14'34" |
| 36 | 05'56" | 03:20'30" |
| 36.1 | 05'58" | 03:20'53" |
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