| 賽前宣言: 加油 賽後評分: 賽後補給不錯 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 |
10月累積里程 : 456.17 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'20" | 00:04'20" | | 2 | 04'24" | 00:08'44" | | 3 | 04'23" | 00:13'07" | | 4 | 04'31" | 00:17'38" | | 5 | 04'32" | 00:22'10" | | 6 | 04'32" | 00:26'42" | | 7 | 04'38" | 00:31'20" | | 8 | 04'35" | 00:35'55" | | 9 | 04'37" | 00:40'32" | | 10 | 04'34" | 00:45'06" | | 11 | 04'33" | 00:49'39" | | 12 | 04'41" | 00:54'20" | | 13 | 04'44" | 00:59'04" | | 14 | 04'47" | 01:03'51" | | 15 | 04'46" | 01:08'37" | | 16 | 04'46" | 01:13'23" | | 17 | 04'28" | 01:17'51" | | 18 | 04'43" | 01:22'34" | | 19 | 04'45" | 01:27'19" | | 20 | 05'01" | 01:32'20" | | 21 | 04'55" | 01:37'15" | | 22 | 04'43" | 01:41'58" | | 23 | 04'38" | 01:46'36" | | 24 | 04'39" | 01:51'15" | | 25 | 05'02" | 01:56'17" | | 26 | 04'45" | 02:01'02" | | 27 | 04'52" | 02:05'54" | | 28 | 05'15" | 02:11'09" | | 29 | 04'56" | 02:16'05" | | 30 | 05'30" | 02:21'35" | | 31 | 04'55" | 02:26'30" | | 32 | 05'10" | 02:31'40" | | 33 | 05'16" | 02:36'56" | | 34 | 04'55" | 02:41'51" | | 35 | 05'08" | 02:46'59" | | 36 | 05'10" | 02:52'09" | | 37 | 05'20" | 02:57'29" | | 38 | 05'11" | 03:02'40" | | 39 | 05'06" | 03:07'46" | | 40 | 05'31" | 03:13'17" | | 41 | 05'09" | 03:18'26" | | 41.4 | 04'28" | 03:20'26" |
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