| 賽前宣言: 加油 賽後評分: 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 | 142~160 | 79~89% | | 3:T乳酸耐力區 | 160~165 | 89~92% | | 4:A無氧耐力區 | 165~175 | 92~97.5% | | 5:I最大耗氧區 | 175~180 | 97.5~100% | | 最大心率為180 點此去設定最大心率 |
11月累積里程 : 437.75 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'10" | 00:06'10" | | 2 | 04'45" | 00:10'55" | | 3 | 04'34" | 00:15'29" | | 4 | 04'44" | 00:20'13" | | 5 | 04'48" | 00:25'01" | | 6 | 04'53" | 00:29'54" | | 7 | 04'47" | 00:34'41" | | 8 | 04'48" | 00:39'29" | | 9 | 04'48" | 00:44'17" | | 10 | 04'45" | 00:49'02" | | 11 | 04'50" | 00:53'52" | | 12 | 04'45" | 00:58'37" | | 13 | 04'54" | 01:03'31" | | 14 | 05'02" | 01:08'33" | | 15 | 05'02" | 01:13'35" | | 16 | 04'49" | 01:18'24" | | 17 | 04'51" | 01:23'15" | | 18 | 05'04" | 01:28'19" | | 19 | 04'48" | 01:33'07" | | 20 | 04'48" | 01:37'55" | | 21 | 04'53" | 01:42'48" | | 22 | 04'49" | 01:47'37" | | 23 | 04'38" | 01:52'15" | | 24 | 04'55" | 01:57'10" | | 25 | 04'43" | 02:01'53" | | 26 | 04'42" | 02:06'35" | | 27 | 04'42" | 02:11'17" | | 28 | 04'54" | 02:16'11" | | 29 | 04'45" | 02:20'56" | | 30 | 04'43" | 02:25'39" | | 31 | 05'00" | 02:30'39" | | 32 | 04'49" | 02:35'28" | | 33 | 04'59" | 02:40'27" | | 34 | 04'54" | 02:45'21" | | 35 | 04'45" | 02:50'06" | | 36 | 05'02" | 02:55'08" | | 37 | 04'52" | 03:00'00" | | 38 | 04'48" | 03:04'48" | | 39 | 04'50" | 03:09'38" | | 40 | 05'03" | 03:14'41" | | 41 | 04'51" | 03:19'32" | | 42 | 04'39" | 03:24'11" | | 42.2 | 04'20" | 03:24'57" |
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