| 賽前宣言: 穩配 賽後評分: 吃喝到吐🤮 給 3 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 134~163 | 65~79% | | 2:M馬拉松配速區 | 163~184 | 79~89% | | 3:T乳酸耐力區 | 184~190 | 89~92% | | 4:A無氧耐力區 | 190~201 | 92~97.5% | | 5:I最大耗氧區 | 201~207 | 97.5~100% | | 最大心率為207 點此去設定最大心率 |
12月累積里程 : 373.59 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'02" | 00:04'02" | | 2 | 03'47" | 00:07'49" | | 3 | 03'57" | 00:11'46" | | 4 | 03'56" | 00:15'42" | | 5 | 03'57" | 00:19'39" | | 6 | 03'55" | 00:23'34" | | 7 | 04'00" | 00:27'34" | | 8 | 03'58" | 00:31'32" | | 9 | 04'04" | 00:35'36" | | 10 | 04'00" | 00:39'36" | | 11 | 04'00" | 00:43'36" | | 12 | 04'01" | 00:47'37" | | 13 | 04'09" | 00:51'46" | | 14 | 04'13" | 00:55'59" | | 15 | 04'18" | 01:00'17" | | 16 | 04'27" | 01:04'44" | | 17 | 04'10" | 01:08'54" | | 18 | 04'10" | 01:13'04" | | 19 | 04'25" | 01:17'29" | | 20 | 04'08" | 01:21'37" | | 21 | 04'06" | 01:25'43" | | 22 | 04'06" | 01:29'49" | | 23 | 04'18" | 01:34'07" | | 24 | 04'28" | 01:38'35" | | 25 | 04'39" | 01:43'14" | | 26 | 04'44" | 01:47'58" | | 27 | 05'06" | 01:53'04" | | 28 | 05'21" | 01:58'25" | | 29 | 05'48" | 02:04'13" | | 30 | 05'27" | 02:09'40" | | 31 | 06'45" | 02:16'25" | | 32 | 05'09" | 02:21'34" | | 33 | 05'30" | 02:27'04" | | 34 | 05'54" | 02:32'58" | | 35 | 05'09" | 02:38'07" | | 36 | 05'55" | 02:44'02" | | 37 | 05'19" | 02:49'21" | | 38 | 06'12" | 02:55'33" | | 39 | 06'36" | 03:02'09" | | 40 | 05'15" | 03:07'24" | | 41 | 06'00" | 03:13'24" | | 42 | 04'09" | 03:17'33" | | 42.3 | 03'41" | 03:18'41" |
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