| 今天隨著體感順順跑以不加重受傷為原則還好有小潘隨行陪跑安然度過這一馬。 賽前宣言: 希望跑滿35k目標配速. 賽後評分: 受傷還能夠跑這成績，今天功臣next% 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~137 | 65~79% | | 2:M馬拉松配速區 | 137~154 | 79~89% | | 3:T乳酸耐力區 | 154~160 | 89~92% | | 4:A無氧耐力區 | 160~169 | 92~97.5% | | 5:I最大耗氧區 | 169~174 | 97.5~100% | | 最大心率為174 點此去設定最大心率 |
11月累積里程 : 445.91 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'53" | 00:04'53" | | 2 | 04'28" | 00:09'21" | | 3 | 04'31" | 00:13'52" | | 4 | 04'32" | 00:18'24" | | 5 | 04'32" | 00:22'56" | | 6 | 04'32" | 00:27'28" | | 7 | 04'34" | 00:32'02" | | 8 | 04'36" | 00:36'38" | | 9 | 04'39" | 00:41'17" | | 10 | 04'37" | 00:45'54" | | 11 | 04'42" | 00:50'36" | | 12 | 04'37" | 00:55'13" | | 13 | 04'36" | 00:59'49" | | 14 | 04'26" | 01:04'15" | | 15 | 04'32" | 01:08'47" | | 16 | 04'30" | 01:13'17" | | 17 | 04'29" | 01:17'46" | | 18 | 04'35" | 01:22'21" | | 19 | 04'29" | 01:26'50" | | 20 | 04'37" | 01:31'27" | | 21 | 04'28" | 01:35'55" | | 22 | 04'39" | 01:40'34" | | 23 | 04'41" | 01:45'15" | | 24 | 04'36" | 01:49'51" | | 25 | 04'49" | 01:54'40" | | 26 | 04'35" | 01:59'15" | | 27 | 04'40" | 02:03'55" | | 28 | 04'37" | 02:08'32" | | 29 | 04'32" | 02:13'04" | | 30 | 04'39" | 02:17'43" | | 31 | 04'41" | 02:22'24" | | 32 | 04'43" | 02:27'07" | | 33 | 04'35" | 02:31'42" | | 34 | 04'42" | 02:36'24" | | 35 | 04'33" | 02:40'57" | | 36 | 04'38" | 02:45'35" | | 37 | 04'32" | 02:50'07" | | 38 | 04'44" | 02:54'51" | | 39 | 04'37" | 02:59'28" | | 40 | 04'40" | 03:04'08" | | 41 | 04'34" | 03:08'42" | | 42.0 | 04'25" | 03:13'03" |
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