| 賽前宣言: 加油! 賽後評分: 要停紅綠燈 給 3 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 : 233.76 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'08" | 00:05'08" | | 2 | 04'39" | 00:09'47" | | 3 | 04'53" | 00:14'40" | | 4 | 04'58" | 00:19'38" | | 5 | 04'54" | 00:24'32" | | 6 | 04'49" | 00:29'21" | | 7 | 04'45" | 00:34'06" | | 8 | 04'53" | 00:38'59" | | 9 | 05'05" | 00:44'04" | | 10 | 05'49" | 00:49'53" | | 11 | 06'22" | 00:56'15" | | 12 | 04'22" | 01:00'37" | | 13 | 05'34" | 01:06'11" | | 14 | 05'25" | 01:11'36" | | 15 | 04'30" | 01:16'06" | | 16 | 04'39" | 01:20'45" | | 17 | 05'23" | 01:26'08" | | 18 | 06'57" | 01:33'05" | | 19 | 07'02" | 01:40'07" | | 20 | 07'53" | 01:48'00" | | 21 | 06'33" | 01:54'33" | | 22 | 05'10" | 01:59'43" | | 23 | 05'08" | 02:04'51" | | 24 | 04'54" | 02:09'45" | | 25 | 04'46" | 02:14'31" | | 26 | 08'15" | 02:22'46" | | 27 | 07'15" | 02:30'01" | | 28 | 09'07" | 02:39'08" | | 29 | 06'09" | 02:45'17" | | 30 | 05'22" | 02:50'39" | | 31 | 05'23" | 02:56'02" | | 32 | 04'45" | 03:00'47" | | 33 | 05'38" | 03:06'25" | | 34 | 06'08" | 03:12'33" | | 35 | 06'30" | 03:19'03" | | 36 | 05'55" | 03:24'58" | | 37 | 05'29" | 03:30'27" | | 38 | 06'26" | 03:36'53" | | 39 | 06'49" | 03:43'42" | | 40 | 06'07" | 03:49'49" | | 41 | 07'18" | 03:57'07" | | 42 | 06'17" | 04:03'24" | | 42.8 | 06'15" | 04:08'21" |
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