21.3 km | 02:05:44 | 05:54/km日期: 2019-10-12 09:11 - 總爬升: 160 m - 地點: 沙田、科學園、大埔(往返） - 天氣: 炎熱，猛陽光，單邊風，去程順風悶熱，回程微逆風小涼 - 平均心率: 152 - 卡路里: 1530 Cal - 平均步頻: 170
Pace: 05'37" / 05'31" / 05'28" / 05'30" / 05'30" / 05'41" / 05'42" / 05'48" / 05'39" / 07'48" / 05'55" / 05'52" / 05'56" / 07'42" / 06'19" / 05'39" / 05'43" / 05'41" / 05'53" / 05'37" / 05'42" / 05'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'36" (+00'09") | 1000 / 1000 |
| 2 | | 05'31" (+00'04") | 1000 / 2000 |
| 3 | | 05'27" | 1000 / 3000 |
| 4 | | 05'30" (+00'03") | 1000 / 4000 |
| 5 | | 05'30" (+00'03") | 1000 / 5000 |
| 6 | | 05'40" (+00'13") | 1000 / 6000 |
| 7 | | 05'41" (+00'14") | 1000 / 7000 |
| 8 | | 05'48" (+00'21") | 1000 / 8000 |
| 9 | | 05'39" (+00'12") | 1000 / 9000 |
| 10 | | 07'47" (+02'20") | 1000 / 10000 |
| 11 | | 05'54" (+00'27") | 1000 / 11000 |
| 12 | | 05'52" (+00'25") | 1000 / 12000 |
| 13 | | 05'56" (+00'29") | 1000 / 13000 |
| 14 | | 07'42" (+02'15") | 1000 / 14000 |
| 15 | | 06'18" (+00'51") | 1000 / 15000 |
| 16 | | 05'38" (+00'11") | 1000 / 16000 |
| 17 | | 05'43" (+00'16") | 1000 / 17000 |
| 18 | | 05'41" (+00'14") | 1000 / 18000 |
| 19 | | 05'52" (+00'25") | 1000 / 19000 |
| 20 | | 05'37" (+00'10") | 1000 / 20000 |
| 21 | | 05'42" (+00'15") | 1000 / 21000 |
| 22 | | 05'24" | 280 / 21280 |
昨晚訓唔著，今早想放棄，後來都是頂硬上。10km已經上岸。腳浮浮、頭暈暈。艱苦的一課！
| 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 |
10月累積里程 :
162.68 km 
TB Ultra Boost 累積 :
251.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'37" | 00:05'37" |
| 2 | 05'31" | 00:11'08" |
| 3 | 05'28" | 00:16'36" |
| 4 | 05'30" | 00:22'06" |
| 5 | 05'30" | 00:27'36" |
| 6 | 05'41" | 00:33'17" |
| 7 | 05'42" | 00:38'59" |
| 8 | 05'48" | 00:44'47" |
| 9 | 05'39" | 00:50'26" |
| 10 | 07'48" | 00:58'14" |
| 11 | 05'55" | 01:04'09" |
| 12 | 05'52" | 01:10'01" |
| 13 | 05'56" | 01:15'57" |
| 14 | 07'42" | 01:23'39" |
| 15 | 06'19" | 01:29'58" |
| 16 | 05'39" | 01:35'37" |
| 17 | 05'43" | 01:41'20" |
| 18 | 05'41" | 01:47'01" |
| 19 | 05'53" | 01:52'54" |
| 20 | 05'37" | 01:58'31" |
| 21 | 05'42" | 02:04'13" |
| 21.3 | 05'24" | 02:05'44" |
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