| 利用了半年的時間增加訓練
加上下雨體力消耗慢
就這樣順順的跑
將個人 pb 往前推進了一大步 賽前宣言: 準備中 賽後評分: 賽後的熱水澡真的好 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 117~142 | 65~79% | | 2:M馬拉松配速區 | 142~161 | 79~89% | | 3:T乳酸耐力區 | 161~166 | 89~92% | | 4:A無氧耐力區 | 166~176 | 92~97.5% | | 5:I最大耗氧區 | 176~181 | 97.5~100% | | 最大心率為181 點此去設定最大心率 |
12月累積里程 : 231.89 km  亞瑟士 虎虎走5 累積 : 940.3 kmMW Watch 上傳 | 5 years ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'48" | 00:04'48" | | 2 | 04'39" | 00:09'27" | | 3 | 04'56" | 00:14'23" | | 4 | 04'46" | 00:19'09" | | 5 | 04'55" | 00:24'04" | | 6 | 05'00" | 00:29'04" | | 7 | 05'00" | 00:34'04" | | 8 | 04'49" | 00:38'53" | | 9 | 04'54" | 00:43'47" | | 10 | 04'52" | 00:48'39" | | 11 | 04'57" | 00:53'36" | | 12 | 04'57" | 00:58'33" | | 13 | 04'57" | 01:03'30" | | 14 | 05'00" | 01:08'30" | | 15 | 04'54" | 01:13'24" | | 16 | 04'57" | 01:18'21" | | 17 | 05'00" | 01:23'21" | | 18 | 04'57" | 01:28'18" | | 19 | 04'54" | 01:33'12" | | 20 | 04'59" | 01:38'11" | | 21 | 04'56" | 01:43'07" | | 22 | 04'57" | 01:48'04" | | 23 | 05'00" | 01:53'04" | | 24 | 05'12" | 01:58'16" | | 25 | 05'00" | 02:03'16" | | 26 | 04'54" | 02:08'10" | | 27 | 04'58" | 02:13'08" | | 28 | 05'06" | 02:18'14" | | 29 | 05'13" | 02:23'27" | | 30 | 05'22" | 02:28'49" | | 31 | 05'10" | 02:33'59" | | 32 | 05'39" | 02:39'38" | | 33 | 05'15" | 02:44'53" | | 34 | 05'16" | 02:50'09" | | 35 | 05'42" | 02:55'51" | | 36 | 05'24" | 03:01'15" | | 37 | 05'16" | 03:06'31" | | 38 | 05'22" | 03:11'53" | | 39 | 05'43" | 03:17'36" | | 40 | 05'34" | 03:23'10" | | 41 | 05'28" | 03:28'38" | | 42.0 | 05'06" | 03:33'30" |
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