| | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 114~139 | 65~79% | | 2:M馬拉松配速區 | 139~156 | 79~89% | | 3:T乳酸耐力區 | 156~161 | 89~92% | | 4:A無氧耐力區 | 161~171 | 92~97.5% | | 5:I最大耗氧區 | 171~176 | 97.5~100% | | 最大心率為176 點此去設定最大心率 |
11月累積里程 : 445.85 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'15" | 00:05'15" | | 2 | 05'28" | 00:10'43" | | 3 | 06'39" | 00:17'22" | | 4 | 07'51" | 00:25'13" | | 5 | 08'09" | 00:33'22" | | 6 | 06'07" | 00:39'29" | | 7 | 06'29" | 00:45'58" | | 8 | 12'36" | 00:58'34" | | 9 | 05'58" | 01:04'32" | | 10 | 06'27" | 01:10'59" | | 11 | 07'19" | 01:18'18" | | 12 | 05'16" | 01:23'34" | | 13 | 05'27" | 01:29'01" | | 14 | 05'10" | 01:34'11" | | 15 | 05'04" | 01:39'15" | | 16 | 06'34" | 01:45'49" | | 17 | 10'46" | 01:56'35" | | 18 | 06'11" | 02:02'46" | | 19 | 06'44" | 02:09'30" | | 20 | 08'02" | 02:17'32" | | 21 | 06'08" | 02:23'40" | | 22 | 06'23" | 02:30'03" | | 23 | 07'25" | 02:37'28" | | 24 | 08'50" | 02:46'18" | | 25 | 08'38" | 02:54'56" | | 26 | 12'20" | 03:07'16" | | 27 | 06'20" | 03:13'36" | | 28 | 07'41" | 03:21'17" | | 29 | 13'21" | 03:34'38" | | 30 | 10'02" | 03:44'40" | | 31 | 11'02" | 03:55'42" | | 32 | 11'15" | 04:06'57" | | 33 | 06'41" | 04:13'38" | | 34 | 06'01" | 04:19'39" | | 35 | 07'59" | 04:27'38" | | 36 | 07'31" | 04:35'09" | | 37 | 11'22" | 04:46'31" | | 38 | 10'04" | 04:56'35" | | 39 | 06'34" | 05:03'09" | | 40 | 06'10" | 05:09'19" | | 41 | 11'38" | 05:20'57" | | 42 | 09'51" | 05:30'48" | | 43 | 09'58" | 05:40'46" | | 44 | 11'11" | 05:51'57" | | 45 | 08'38" | 06:00'35" | | 46 | 10'08" | 06:10'43" | | 47 | 08'27" | 06:19'10" | | 48 | 07'30" | 06:26'40" | | 48.0 | 178'15" | 06:34'52" |
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50.0 km | 06:29:27 | 07:47/km | 第18馬
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