32.2 km | 03:02:23 | 05:39/km日期: 2019-11-03 09:37 - 總爬升: 424 m - 地點: 小瀝源、大圍、火炭、馬鞍山、(烏溪沙 - 划艇會) x 2、返小瀝源 - 天氣: 非常猛烈的陽光，熱到爆 - 平均心率: 160 - 卡路里: 2613 Cal - 平均步頻: 174
Pace: 05'11" / 05'26" / 05'08" / 05'08" / 05'23" / 05'34" / 05'16" / 05'16" / 05'27" / 05'14" / 05'41" / 05'18" / 05'20" / 05'27" / 05'25" / 08'22" / 05'21" / 05'21" / 05'22" / 05'27" / 05'34" / 05'36" / 06'01" / 05'29" / 05'29" / 08'29" / 05'55" / 05'41" / 05'40" / 05'48" / 05'54" / 05'43" / 05'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'11" (+00'04") | 1000 / 1000 |
| 2 | | 05'25" (+00'18") | 1000 / 2000 |
| 3 | | 05'07" | 1000 / 3000 |
| 4 | | 05'08" (+00'01") | 1000 / 4000 |
| 5 | | 05'23" (+00'16") | 1000 / 5000 |
| 6 | | 05'33" (+00'26") | 1000 / 6000 |
| 7 | | 05'16" (+00'09") | 1000 / 7000 |
| 8 | | 05'16" (+00'09") | 1000 / 8000 |
| 9 | | 05'26" (+00'19") | 1000 / 9000 |
| 10 | | 05'14" (+00'07") | 1000 / 10000 |
| 11 | | 05'41" (+00'34") | 1000 / 11000 |
| 12 | | 05'17" (+00'10") | 1000 / 12000 |
| 13 | | 05'19" (+00'12") | 1000 / 13000 |
| 14 | | 05'27" (+00'20") | 1000 / 14000 |
| 15 | | 05'24" (+00'17") | 1000 / 15000 |
| 16 | | 08'22" (+03'15") | 1000 / 16000 |
| 17 | | 05'20" (+00'13") | 1000 / 17000 |
| 18 | | 05'21" (+00'14") | 1000 / 18000 |
| 19 | | 05'21" (+00'14") | 1000 / 19000 |
| 20 | | 05'26" (+00'19") | 1000 / 20000 |
| 21 | | 05'34" (+00'27") | 1000 / 21000 |
| 22 | | 05'36" (+00'29") | 1000 / 22000 |
| 23 | | 06'00" (+00'53") | 1000 / 23000 |
| 24 | | 05'29" (+00'22") | 1000 / 24000 |
| 25 | | 05'29" (+00'22") | 1000 / 25000 |
| 26 | | 08'29" (+03'22") | 1000 / 26000 |
| 27 | | 05'54" (+00'47") | 1000 / 27000 |
| 28 | | 05'40" (+00'33") | 1000 / 28000 |
| 29 | | 05'40" (+00'33") | 1000 / 29000 |
| 30 | | 05'47" (+00'40") | 1000 / 30000 |
| 31 | | 05'53" (+00'46") | 1000 / 31000 |
| 32 | | 05'42" (+00'35") | 1000 / 32000 |
| 33 | | 05'08" (+00'01") | 189 / 32189 |
忙了一星期的搬office ，掉舊文件，pack 有用的文件，再把未掉得的文件登記入倉，直到星期五晚上9:30才執完，結果全身散曬，累得今天早上起來都覺得有點酸痛，結果還是帶著3包 power jel 出門去練長課了。跑了20km 已經覺得累到、熱到不想再跑了，因為今天沙田萬里無雲，熱到呢😓，但時日無多，練習長課不夠數，於是唯有頂硬上。免強的完成了32km的練習，下星期還要挑戰35km或者38km。希望下星期無咁熱啦。🙏🏻😫
| 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 |
11月累積里程 :
134.13 km 
adidas solar boost 累積 :
694.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'11" | 00:05'11" |
| 2 | 05'26" | 00:10'37" |
| 3 | 05'08" | 00:15'45" |
| 4 | 05'08" | 00:20'53" |
| 5 | 05'23" | 00:26'16" |
| 6 | 05'34" | 00:31'50" |
| 7 | 05'16" | 00:37'06" |
| 8 | 05'16" | 00:42'22" |
| 9 | 05'27" | 00:47'49" |
| 10 | 05'14" | 00:53'03" |
| 11 | 05'41" | 00:58'44" |
| 12 | 05'18" | 01:04'02" |
| 13 | 05'20" | 01:09'22" |
| 14 | 05'27" | 01:14'49" |
| 15 | 05'25" | 01:20'14" |
| 16 | 08'22" | 01:28'36" |
| 17 | 05'21" | 01:33'57" |
| 18 | 05'21" | 01:39'18" |
| 19 | 05'22" | 01:44'40" |
| 20 | 05'27" | 01:50'07" |
| 21 | 05'34" | 01:55'41" |
| 22 | 05'36" | 02:01'17" |
| 23 | 06'01" | 02:07'18" |
| 24 | 05'29" | 02:12'47" |
| 25 | 05'29" | 02:18'16" |
| 26 | 08'29" | 02:26'45" |
| 27 | 05'55" | 02:32'40" |
| 28 | 05'41" | 02:38'21" |
| 29 | 05'40" | 02:44'01" |
| 30 | 05'48" | 02:49'49" |
| 31 | 05'54" | 02:55'43" |
| 32 | 05'43" | 03:01'26" |
| 32.2 | 05'05" | 03:02'24" |
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