30.0 km | 02:59:13 | 05:58/km日期: 2017-01-18 09:36 - 總爬升: 421 m - 地點: 青公 - 天氣: 陰 - 平均心率: 150 - 卡路里: 1313 Cal - 平均步頻: 174 - 溫度: 19°C - 濕度: 71%
Pace: 07'07" / 08'50" / 06'08" / 06'10" / 06'03" / 06'07" / 06'01" / 06'08" / 05'34" / 06'05" / 05'52" / 06'00" / 05'41" / 05'52" / 12'19" / 05'51" / 06'09" / 05'50" / 06'32" / 05'30" / 08'31" / 06'11" / 05'50" / 05'44" / 05'51" / 07'10" / 05'40" / 13'27" / 06'03" / 05'03" / 04'10" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'07" (+02'05") | 1000 / 1000 |
| 2 | | 06'10" (+01'08") | 1000 / 2000 |
| 3 | | 06'07" (+01'05") | 1000 / 3000 |
| 4 | | 06'10" (+01'08") | 1000 / 4000 |
| 5 | | 06'02" (+01'00") | 1000 / 5000 |
| 6 | | 06'07" (+01'05") | 1000 / 6000 |
| 7 | | 06'00" (+00'58") | 1000 / 7000 |
| 8 | | 06'07" (+01'05") | 1000 / 8000 |
| 9 | | 05'34" (+00'32") | 1000 / 9000 |
| 10 | | 06'05" (+01'03") | 1000 / 10000 |
| 11 | | 05'51" (+00'49") | 1000 / 11000 |
| 12 | | 06'00" (+00'58") | 1000 / 12000 |
| 13 | | 05'41" (+00'39") | 1000 / 13000 |
| 14 | | 05'51" (+00'49") | 1000 / 14000 |
| 15 | | 06'04" (+01'02") | 1000 / 15000 |
| 16 | | 05'50" (+00'48") | 1000 / 16000 |
| 17 | | 06'09" (+01'07") | 1000 / 17000 |
| 18 | | 05'49" (+00'47") | 1000 / 18000 |
| 19 | | 06'32" (+01'30") | 1000 / 19000 |
| 20 | | 05'30" (+00'28") | 1000 / 20000 |
| 21 | | 05'46" (+00'44") | 1000 / 21000 |
| 22 | | 06'10" (+01'08") | 1000 / 22000 |
| 23 | | 05'50" (+00'48") | 1000 / 23000 |
| 24 | | 05'44" (+00'42") | 1000 / 24000 |
| 25 | | 05'50" (+00'48") | 1000 / 25000 |
| 26 | | 05'32" (+00'30") | 1000 / 26000 |
| 27 | | 05'40" (+00'38") | 1000 / 27000 |
| 28 | | 06'31" (+01'29") | 1000 / 28000 |
| 29 | | 06'03" (+01'01") | 1000 / 29000 |
| 30 | | 05'02" | 1000 / 30000 |
| 31 | | 04'56" | 18 / 30018 |
兩日前屎忽痕玩左幾組kettle bell,對大腿依然緊到不行，本來以為捱唔到呢隻長課，好彩又屎忽痕着左條c3-fit,竟然越跑越順，今年渣打都係回歸長梯吧
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 125~152 | 65~79% |
| 2:M馬拉松配速區 | 152~171 | 79~89% |
| 3:T乳酸耐力區 | 171~177 | 89~92% |
| 4:A無氧耐力區 | 177~188 | 92~97.5% |
| 5:I最大耗氧區 | 188~193 | 97.5~100% |
| 最大心率為193 點此去設定最大心率 |
1月累積里程 :
277.02 km 
Mizuno Wave Hitogami 2藍 累積 :
2023.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'07" | 00:07'07" |
| 2 | 08'50" | 00:15'57" |
| 3 | 06'08" | 00:22'05" |
| 4 | 06'10" | 00:28'15" |
| 5 | 06'03" | 00:34'18" |
| 6 | 06'07" | 00:40'25" |
| 7 | 06'01" | 00:46'26" |
| 8 | 06'08" | 00:52'34" |
| 9 | 05'34" | 00:58'08" |
| 10 | 06'05" | 01:04'13" |
| 11 | 05'52" | 01:10'05" |
| 12 | 06'00" | 01:16'05" |
| 13 | 05'41" | 01:21'46" |
| 14 | 05'52" | 01:27'38" |
| 15 | 12'19" | 01:39'57" |
| 16 | 05'51" | 01:45'48" |
| 17 | 06'09" | 01:51'57" |
| 18 | 05'50" | 01:57'47" |
| 19 | 06'32" | 02:04'19" |
| 20 | 05'30" | 02:09'49" |
| 21 | 08'31" | 02:18'20" |
| 22 | 06'11" | 02:24'31" |
| 23 | 05'50" | 02:30'21" |
| 24 | 05'44" | 02:36'05" |
| 25 | 05'51" | 02:41'56" |
| 26 | 07'10" | 02:49'06" |
| 27 | 05'40" | 02:54'46" |
| 28 | 13'27" | 03:08'13" |
| 29 | 06'03" | 03:14'16" |
| 30 | 05'03" | 03:19'19" |
| 30.0 | 04'24" | 03:19'24" |
20426.2 km | 
88.1 km
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