| with peter lo and ricky cheung 賽前宣言: 2015.12.06 跑廣州馬, 於約28K ITBS發作, 愈跑愈痛, 最後10K大部份是步行. 不足一個月再跑此全馬, 希望持續的深蹲練習可加強ITB肌力, 腳不痛下 順利於4小時半完成. 賽後評分: 補給充足, 路線好, 工作人員認真, 讚! 給 4 星  | 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 : 139.18 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'53" | 00:05'53" | | 2 | 05'36" | 00:11'29" | | 3 | 05'47" | 00:17'16" | | 4 | 05'51" | 00:23'07" | | 5 | 06'30" | 00:29'37" | | 6 | 07'09" | 00:36'46" | | 7 | 06'25" | 00:43'11" | | 8 | 07'05" | 00:50'16" | | 9 | 06'29" | 00:56'45" | | 10 | 06'32" | 01:03'17" | | 11 | 06'43" | 01:10'00" | | 12 | 06'43" | 01:16'43" | | 13 | 07'07" | 01:23'50" | | 14 | 07'23" | 01:31'13" | | 15 | 07'01" | 01:38'14" | | 16 | 07'55" | 01:46'09" | | 17 | 07'47" | 01:53'56" | | 18 | 11'06" | 02:05'02" | | 19 | 07'26" | 02:12'28" | | 20 | 08'46" | 02:21'14" | | 21 | 07'38" | 02:28'52" | | 22 | 09'18" | 02:38'10" | | 23 | 08'44" | 02:46'54" | | 24 | 08'10" | 02:55'04" | | 25 | 08'29" | 03:03'33" | | 26 | 08'53" | 03:12'26" | | 27 | 08'54" | 03:21'20" | | 28 | 10'18" | 03:31'38" | | 29 | 10'50" | 03:42'28" | | 30 | 09'38" | 03:52'06" | | 31 | 09'07" | 04:01'13" | | 32 | 09'32" | 04:10'45" | | 33 | 09'59" | 04:20'44" | | 34 | 10'02" | 04:30'46" | | 35 | 08'59" | 04:39'45" | | 36 | 11'38" | 04:51'23" | | 37 | 10'36" | 05:01'59" | | 38 | 09'22" | 05:11'21" | | 39 | 11'05" | 05:22'26" | | 40 | 11'01" | 05:33'27" | | 41 | 08'33" | 05:42'00" | | 42 | 09'46" | 05:51'46" | | 42.6 | 09'32" | 05:57'51" |
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全馬 | 05:57:00 | 08:27/km | 第5馬
香港
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