|  30.0 km | 03:07:00 | 06:14/km | 第21半馬| 官方成績 | | 日期 | 2016-12-18 | | 成績 | 03:07:00 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 06:14/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:37'17" (+07'45") | 01:08'48" (+08'57") | | 00:31'31" (+01'59") | | 00:30'28" (+00'56") | 01:04'41" (+04'50") | | 00:34'13" (+04'41") | | 00:30'19" (+00'47") | 00:59'51" | | 00:29'32" | |
日期: 2016-12-18 09:00 - 總爬升: 463 m - 卡路里: 1863 Cal - 溫度: 18°C - 濕度: 66% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 13'33" (+08'23") | 995 / 995 | | 2 | | 06'10" (+01'00") | 1010 / 2006 | | 3 | | 06'16" (+01'06") | 1001 / 3007 | | 4 | | 05'24" (+00'14") | 999 / 4006 | | 5 | | 05'53" (+00'43") | 995 / 5002 |
| 6 | | 05'36" (+00'26") | 1009 / 6012 | | 7 | | 07'20" (+02'10") | 1005 / 7017 | | 8 | | 06'01" (+00'51") | 999 / 8017 | | 9 | | 06'09" (+00'59") | 1008 / 9025 | | 10 | | 06'20" (+01'10") | 993 / 10019 | | 11 | | 07'33" (+02'23") | 1006 / 11025 | | 12 | | 06'28" (+01'18") | 1005 / 12031 | | 13 | | 05'25" (+00'15") | 1007 / 13038 | | 14 | | 05'29" (+00'19") | 1005 / 14044 | | 15 | | 05'31" (+00'21") | 989 / 15034 | | 16 | | 07'45" (+02'35") | 1017 / 16051 | | 17 | | 07'02" (+01'52") | 988 / 17039 | | 18 | | 07'07" (+01'57") | 1006 / 18045 | | 19 | | 06'14" (+01'04") | 1014 / 19060 | | 20 | | 06'00" (+00'50") | 1000 / 20060 | | 21 | | 06'15" (+01'05") | 995 / 21056 | | 22 | | 05'26" (+00'16") | 1007 / 22063 | | 23 | | 05'45" (+00'35") | 1003 / 23067 | | 24 | | 05'27" (+00'17") | 1006 / 24073 | | 25 | | 07'53" (+02'43") | 999 / 25073 | | 26 | | 05'52" (+00'42") | 1002 / 26076 | | 27 | | 06'06" (+00'56") | 1002 / 27078 | | 28 | | 06'15" (+01'05") | 1010 / 28089 | | 29 | | 05'33" (+00'23") | 993 / 29083 | | 30 | | 05'10" | 1007 / 30090 |
 新界Shui Shing Tommy Wong  Tnf100K後相隔一星期的石崗30K真係very甘,當做一課好好的30K長課耐力訓練吧,手計時間3"06-3"07吧!一把年紀算唔錯啦! 賽前宣言: 希望可Sub3 12月累積里程 : 377.19 km Android - samsung SM-G900F 上傳 | 8 years ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 13'34" | 00:13'34" | | 2 | 06'10" | 00:19'44" | | 3 | 06'17" | 00:26'01" | | 4 | 05'24" | 00:31'25" | | 5 | 05'52" | 00:37'17" | | 6 | 05'40" | 00:42'57" | | 7 | 07'17" | 00:50'14" | | 8 | 06'01" | 00:56'15" | | 9 | 06'12" | 01:02'27" | | 10 | 06'21" | 01:08'48" | | 11 | 07'33" | 01:16'21" | | 12 | 06'32" | 01:22'53" | | 13 | 05'21" | 01:28'14" | | 14 | 05'32" | 01:33'46" | | 15 | 05'30" | 01:39'16" | | 16 | 07'48" | 01:47'04" | | 17 | 07'01" | 01:54'05" | | 18 | 06'52" | 02:00'57" | | 19 | 06'33" | 02:07'30" | | 20 | 05'59" | 02:13'29" | | 21 | 06'18" | 02:19'47" | | 22 | 05'29" | 02:25'16" | | 23 | 05'39" | 02:30'55" | | 24 | 05'34" | 02:36'29" | | 25 | 07'19" | 02:43'48" | | 26 | 06'24" | 02:50'12" | | 27 | 05'44" | 02:55'56" | | 28 | 06'38" | 03:02'34" | | 29 | 05'28" | 03:08'02" | | 30 | 05'18" | 03:13'20" | | 30.3 | 06'32" | 03:15'06" |
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