| 惡補三周，終於結束了，接下來就是田中馬了，好忙~好忙~ | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~138 | 65~79% | | 2:M馬拉松配速區 | 138~155 | 79~89% | | 3:T乳酸耐力區 | 155~161 | 89~92% | | 4:A無氧耐力區 | 161~170 | 92~97.5% | | 5:I最大耗氧區 | 170~175 | 97.5~100% | | 最大心率為175 點此去設定最大心率 |
| 里程 (km) | 配速 (km/h) | 坡度(%) | | 1 | 29.3 | 0.0 % | | 2 | 36.4 | -0.4 % | | 3 | 37.1 | -0.2 % | | 4 | 36.7 | -0.1 % | | 5 | 36.4 | -0.6 % | | 6 | 35.0 | -0.1 % | | 7 | 31.3 | 1.7 % | | 8 | 15.7 | 5.1 % | | 9 | 30.3 | -3.6 % | | 10 | 14.2 | 5.0 % | | 11 | 12.4 | 5.5 % | | 12 | 16.4 | 4.2 % | | 13 | 31.6 | -3.8 % | | 14 | 28.1 | 2.8 % | | 15 | 31.6 | -0.9 % | | 16 | 25.7 | 2.7 % | | 17 | 20.0 | 3.9 % | | 18 | 38.3 | -3.6 % | | 19 | 22.5 | 3.4 % | | 20 | 36.4 | -1.0 % | | 21 | 36.7 | -0.9 % | | 22 | 21.8 | 3.0 % | | 23 | 13.9 | 4.3 % | | 24 | 15.1 | 4.0 % | | 25 | 18.8 | 2.5 % | | 26 | 19.1 | 2.9 % | | 27 | 21.4 | 2.1 % | | 28 | 25.4 | 1.6 % | | 29 | 32.7 | -3.0 % | | 30 | 28.8 | 1.7 % | | 31 | 34.0 | -0.7 % | | 32 | 21.6 | 5.4 % | | 33 | 37.5 | -3.7 % | | 34 | 43.4 | -5.2 % | | 35 | 48.0 | -3.7 % | | 36 | 40.4 | -0.9 % | | 37 | 30.8 | 5.0 % | | 38 | 23.4 | 2.7 % | | 39 | 37.5 | -2.8 % | | 40 | 46.8 | -2.1 % | | 41 | 42.4 | -2.5 % | | 42 | 43.9 | -2.0 % | | 43 | 45.6 | -2.4 % | | 44 | 43.9 | -1.8 % | | 45 | 40.0 | -1.5 % | | 46 | 32.4 | -1.4 % | | 47 | 35.6 | -1.1 % | | 48 | 37.1 | -0.8 % | | 49 | 37.9 | -0.6 % | | 50 | 36.4 | -0.6 % | | 51 | 35.6 | -1.4 % | | 52 | 39.6 | -1.4 % | | 53 | 37.1 | -0.8 % | | 54 | 43.4 | -0.7 % | | 55 | 41.9 | -0.5 % | | 56 | 40.9 | -0.5 % | | 57 | 44.4 | -0.5 % | | 58 | 43.9 | -0.7 % | | 59 | 13.5 | -0.3 % | | 60 | 39.1 | -0.6 % | | 61 | 36.4 | -0.5 % | | 62 | 34.6 | -0.4 % | | 63 | 38.3 | -0.3 % | | 64 | 38.3 | -0.4 % | | 65 | 40.4 | -0.3 % | | 66 | 42.4 | -0.5 % | | 67 | 40.0 | -0.2 % | | 68 | 40.0 | -0.4 % | | 69 | 40.0 | -0.2 % | | 70 | 37.1 | -0.3 % | | 71 | 35.6 | -0.2 % | | 72 | 37.1 | -0.1 % | | 73 | 37.1 | -0.3 % | | 74 | 37.5 | -0.1 % | | 75 | 37.1 | -0.2 % | | 76 | 36.7 | -0.2 % | | 77 | 35.6 | -0.2 % | | 78 | 37.1 | -0.1 % | | 79 | 37.9 | -0.1 % | | 80 | 37.5 | -0.1 % | | 81 | 38.3 | -0.2 % | | 82 | 36.4 | -0.1 % | | 83 | 33.3 | 0.0 % | | 84 | 34.6 | 0.0 % | | 85 | 33.3 | 3.0 % | | 86 | 35.0 | 1.0 % | | 87 | 29.5 | 1.0 % | | 88 | 35.0 | 0.0 % | | 89 | 34.3 | 0.0 % | | 90 | 27.5 | 1.5 % | | 91 | 34.6 | 1.3 % | | 92 | 36.7 | 1.0 % | | 93 | 39.1 | -0.4 % | | 94 | 37.9 | -0.1 % | | 95 | 36.0 | -0.1 % | | 96 | 34.0 | 0.0 % | | 97 | 36.4 | 4.0 % | | 98 | 26.5 | 1.0 % | | 99 | 33.6 | 1.0 % | | 100 | 38.7 | 0.0 % | | 101 | 36.7 | -0.3 % | | 102 | 30.3 | -0.1 % | | 103 | 35.3 | 0.0 % | | 104 | 33.6 | -0.2 % | | 105 | 32.4 | -0.2 % | | 106 | 32.7 | -0.1 % | | 106.2 | 4.7 | -0.3 % |
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105.0 km | 03:27:00 | 30.4 km/h
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