31.6 km | 03:18:46 | 06:17/km日期: 2014-12-14 07:29 - 總爬升: 528 m - 地點: 將軍澳 -> 龍蝦灣 -> 清水灣郊野公園 -> 布袋澳 -> 將軍澳 - 天氣: 寒冷 - 平均心率: 144 - 卡路里: 1762 Cal
Pace: 06'04" / 05'56" / 05'47" / 05'47" / 06'59" / 07'00" / 06'56" / 06'47" / 05'49" / 05'57" / 05'29" / 05'51" / 06'38" / 06'24" / 07'14" / 05'41" / 06'12" / 05'42" / 05'48" / 06'18" / 05'11" / 06'51" / 07'28" / 05'49" / 06'52" / 06'49" / 06'14" / 07'14" / 06'09" / 06'26" / 05'50" / 05'53" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 00'00" | 0 / 0 |
| 2 | | 00'00" | 0 / 0 |
| 3 | | 06'03" (+00'53") | 1009 / 1009 |
| 4 | | 05'58" (+00'48") | 988 / 1998 |
| 5 | | 05'47" (+00'37") | 999 / 2998 |
| 6 | | 05'48" (+00'38") | 1007 / 4006 |
| 7 | | 06'56" (+01'46") | 1002 / 5008 |
| 8 | | 07'01" (+01'51") | 989 / 5997 |
| 9 | | 06'55" (+01'45") | 1008 / 7006 |
| 10 | | 06'50" (+01'40") | 998 / 8004 |
| 11 | | 05'48" (+00'38") | 995 / 9000 |
| 12 | | 05'59" (+00'49") | 1000 / 10000 |
| 13 | | 05'28" (+00'18") | 1007 / 11008 |
| 14 | | 05'50" (+00'40") | 990 / 11999 |
| 15 | | 06'38" (+01'28") | 1007 / 13006 |
| 16 | | 06'25" (+01'15") | 995 / 14002 |
| 17 | | 07'12" (+02'02") | 1002 / 15005 |
| 18 | | 05'43" (+00'33") | 992 / 15998 |
| 19 | | 05'33" (+00'23") | 85 / 16084 |
| 20 | | 00'00" | 0 / 16084 |
| 21 | | 06'13" (+01'03") | 924 / 17008 |
| 22 | | 05'42" (+00'32") | 999 / 18007 |
| 23 | | 05'47" (+00'37") | 990 / 18997 |
| 24 | | 06'19" (+01'09") | 1002 / 20000 |
| 25 | | 05'10" | 1000 / 21000 |
| 26 | | 06'53" (+01'43") | 1004 / 22005 |
| 27 | | 07'28" (+02'18") | 993 / 22998 |
| 28 | | 05'49" (+00'39") | 1004 / 24002 |
| 29 | | 06'52" (+01'42") | 995 / 24998 |
| 30 | | 06'47" (+01'37") | 1000 / 25999 |
| 31 | | 06'19" (+01'09") | 1001 / 27000 |
| 32 | | 07'13" (+02'03") | 999 / 28000 |
| 33 | | 06'08" (+00'58") | 998 / 28998 |
| 34 | | 06'25" (+01'15") | 1000 / 29999 |
| 35 | | 05'48" (+00'38") | 1008 / 31008 |
| 36 | | 05'41" (+00'31") | 577 / 31586 |
休息咗幾日 + 換了新鞋, 同一路段比上次跑快了!!!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
12月累積里程 :
185.25 km 
PUMA Mobium Elite SPEED 累積 :
756.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'04" | 00:06'04" |
| 2 | 05'56" | 00:12'00" |
| 3 | 05'47" | 00:17'47" |
| 4 | 05'47" | 00:23'34" |
| 5 | 06'59" | 00:30'33" |
| 6 | 07'00" | 00:37'33" |
| 7 | 06'56" | 00:44'29" |
| 8 | 06'47" | 00:51'16" |
| 9 | 05'49" | 00:57'05" |
| 10 | 05'57" | 01:03'02" |
| 11 | 05'29" | 01:08'31" |
| 12 | 05'51" | 01:14'22" |
| 13 | 06'38" | 01:21'00" |
| 14 | 06'24" | 01:27'24" |
| 15 | 07'14" | 01:34'38" |
| 16 | 05'41" | 01:40'19" |
| 17 | 06'12" | 01:46'31" |
| 18 | 05'42" | 01:52'13" |
| 19 | 05'48" | 01:58'01" |
| 20 | 06'18" | 02:04'19" |
| 21 | 05'11" | 02:09'30" |
| 22 | 06'51" | 02:16'21" |
| 23 | 07'28" | 02:23'49" |
| 24 | 05'49" | 02:29'38" |
| 25 | 06'52" | 02:36'30" |
| 26 | 06'49" | 02:43'19" |
| 27 | 06'14" | 02:49'33" |
| 28 | 07'14" | 02:56'47" |
| 29 | 06'09" | 03:02'56" |
| 30 | 06'26" | 03:09'22" |
| 31 | 05'50" | 03:15'12" |
| 31.6 | 05'53" | 03:18'39" |
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