30.4 km | 03:14:16 | 06:22/km日期: 2015-09-11 19:59 - 總爬升: 400 m - 平均心率: 76 - 卡路里: 2674 Cal - 溫度: 27°C - 濕度: 71%
Pace: 06'36" / 06'06" / 05'11" / 06'37" / 04'59" / 05'48" / 06'03" / 05'47" / 05'54" / 05'49" / 05'34" / 06'02" / 06'01" / 05'55" / 06'07" / 06'20" / 06'34" / 06'28" / 06'16" / 06'31" / 06'33" / 06'51" / 06'55" / 06'07" / 06'44" / 07'03" / 06'58" / 07'02" / 07'08" / 07'07" / 11'41" /
終極長課完成，但只係30km, 最後10km仲要頂唔住要馒jog 7min/k，睇黎兩星期後超馬50km玩命一戰
| 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 |
9月累積里程 : 211.61 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'36" | 00:06'36" |
| 2 | 06'06" | 00:12'42" |
| 3 | 05'11" | 00:17'53" |
| 4 | 06'37" | 00:24'30" |
| 5 | 04'59" | 00:29'29" |
| 6 | 05'48" | 00:35'17" |
| 7 | 06'03" | 00:41'20" |
| 8 | 05'47" | 00:47'07" |
| 9 | 05'54" | 00:53'01" |
| 10 | 05'49" | 00:58'50" |
| 11 | 05'34" | 01:04'24" |
| 12 | 06'02" | 01:10'26" |
| 13 | 06'01" | 01:16'27" |
| 14 | 05'55" | 01:22'22" |
| 15 | 06'07" | 01:28'29" |
| 16 | 06'20" | 01:34'49" |
| 17 | 06'34" | 01:41'23" |
| 18 | 06'28" | 01:47'51" |
| 19 | 06'16" | 01:54'07" |
| 20 | 06'31" | 02:00'38" |
| 21 | 06'33" | 02:07'11" |
| 22 | 06'51" | 02:14'02" |
| 23 | 06'55" | 02:20'57" |
| 24 | 06'07" | 02:27'04" |
| 25 | 06'44" | 02:33'48" |
| 26 | 07'03" | 02:40'51" |
| 27 | 06'58" | 02:47'49" |
| 28 | 07'02" | 02:54'51" |
| 29 | 07'08" | 03:01'59" |
| 30 | 07'07" | 03:09'06" |
| 30.4 | 11'41" | 03:14'16" |
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