30.0 km | 02:56:27 | 05:52/km | 第13半馬| 官方成績 |
| 日期 | 2015-12-20 |
| 成績 | 02:56:27 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 05:52/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:24'34" | 00:51'08" |
| 00:26'34" (+02'00") |
| 00:26'48" (+02'14") | 00:55'45" (+04'37") |
| 00:28'57" (+04'23") |
| 00:28'03" (+03'29") | 01:04'18" (+13'10") |
| 00:36'15" (+11'41") |
|
日期: 2015-12-20 08:00 - 總爬升: 662 m - 平均心率: 94 - 卡路里: 2707 Cal - 溫度: 18°C - 濕度: 59%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'45" (+00'09") | 1005 / 1005 |
| 2 | | 04'36" | 1015 / 2020 |
| 3 | | 05'33" (+00'57") | 1031 / 3051 |
| 4 | | 04'41" (+00'05") | 1018 / 4069 |
| 5 | | 04'56" (+00'20") | 1040 / 5110 |
| 6 | | 04'42" (+00'06") | 1045 / 6156 |
| 7 | | 06'05" (+01'29") | 1027 / 7184 |
| 8 | | 05'06" (+00'30") | 1023 / 8208 |
| 9 | | 05'20" (+00'44") | 1016 / 9225 |
| 10 | | 05'19" (+00'43") | 1006 / 10231 |
| 11 | | 06'08" (+01'32") | 1016 / 11248 |
| 12 | | 05'29" (+00'53") | 1024 / 12272 |
| 13 | | 04'58" (+00'22") | 1024 / 13297 |
| 14 | | 05'01" (+00'25") | 1046 / 14343 |
| 15 | | 04'56" (+00'20") | 1025 / 15368 |
| 16 | | 06'23" (+01'47") | 1048 / 16417 |
| 17 | | 05'49" (+01'13") | 1035 / 17452 |
| 18 | | 05'59" (+01'23") | 1037 / 18490 |
| 19 | | 05'26" (+00'50") | 1012 / 19503 |
| 20 | | 05'25" (+00'49") | 1025 / 20528 |
| 21 | | 05'28" (+00'52") | 1023 / 21551 |
| 22 | | 05'35" (+00'59") | 1010 / 22562 |
| 23 | | 05'44" (+01'08") | 1032 / 23595 |
| 24 | | 05'44" (+01'08") | 1017 / 24613 |
| 25 | | 07'30" (+02'54") | 1018 / 25632 |
| 26 | | 06'03" (+01'27") | 1018 / 26650 |
| 27 | | 07'26" (+02'50") | 1024 / 27674 |
| 28 | | 07'17" (+02'41") | 1018 / 28693 |
| 29 | | 07'24" (+02'48") | 1035 / 29728 |
| 30 | | 07'01" (+02'25") | 1028 / 30756 |
你冇睇錯，係sub3，不過係30Km
重囗味賽道黎講，如果ccm係世界級，咁石崗呢個係宇宙級，最痴線回程d上斜至係最甘，跑到22-23Km大脾肌肉開始酸接近抽筋咁滯，局住jog返去算，最遺憾唔係全程跑晒，last 6km 行左兩次，兩次都係奪命上斜位，total 400m左右。
-
練左轉唔錯長課，如果下年時間編排到實再參加，渣馬前冇其他比賽，反而有d擔心，呢場比賽pacing可以當係渣馬目標pacing，但今次慢過sub4 pace，真係要諗諗點部署。
賽前宣言: 今年終於有機會玩呢個比賽，如果2:30完成應該有機會渣馬3:30
賽後評分: 唔錯長課訓練
給 5 星 
| 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 |
12月累積里程 : 250.82 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'47" | 00:04'47" |
| 2 | 04'37" | 00:09'24" |
| 3 | 05'36" | 00:15'00" |
| 4 | 04'41" | 00:19'41" |
| 5 | 04'53" | 00:24'34" |
| 6 | 04'37" | 00:29'11" |
| 7 | 06'14" | 00:35'25" |
| 8 | 05'10" | 00:40'35" |
| 9 | 05'03" | 00:45'38" |
| 10 | 05'30" | 00:51'08" |
| 11 | 06'14" | 00:57'22" |
| 12 | 05'30" | 01:02'52" |
| 13 | 04'58" | 01:07'50" |
| 14 | 05'03" | 01:12'53" |
| 15 | 05'03" | 01:17'56" |
| 16 | 06'13" | 01:24'09" |
| 17 | 05'42" | 01:29'51" |
| 18 | 05'32" | 01:35'23" |
| 19 | 06'12" | 01:41'35" |
| 20 | 05'18" | 01:46'53" |
| 21 | 05'26" | 01:52'19" |
| 22 | 05'19" | 01:57'38" |
| 23 | 05'53" | 02:03'31" |
| 24 | 05'50" | 02:09'21" |
| 25 | 05'35" | 02:14'56" |
| 26 | 07'38" | 02:22'34" |
| 27 | 06'18" | 02:28'52" |
| 28 | 08'11" | 02:37'03" |
| 29 | 06'47" | 02:43'50" |
| 30 | 07'21" | 02:51'11" |
| 30.5 | 09'56" | 02:56'29" |
19099.5 km | 
721.0 km
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