| 昨天早上下樓梯不小心扭傷腳，但是為了幫南投馬配速，還是用護踝固定腳踝帶傷上陣，一起跑就下大雨，沿途風景很美，但冷到無暇欣賞，又忙於看配速狀況，務求精準配速，到了28km的陡坡時因腳有點痛，小走一下，還被跑者虧:列車長墮落了，只好再跑起來，所幸最後精準配速，沒有讓大家失望，跑完後腳踝感覺還好，幸好沒有腫得像麵龜 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 120~146 | 65~79% | | 2:M馬拉松配速區 | 146~164 | 79~89% | | 3:T乳酸耐力區 | 164~170 | 89~92% | | 4:A無氧耐力區 | 170~180 | 92~97.5% | | 5:I最大耗氧區 | 180~185 | 97.5~100% | | 最大心率為185 點此去設定最大心率 |
11月累積里程 : 209.53 km  MIZUNO wave rider 18 累積 : 1479.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'58" | 00:05'58" | | 2 | 05'51" | 00:11'49" | | 3 | 05'46" | 00:17'35" | | 4 | 06'01" | 00:23'36" | | 5 | 05'52" | 00:29'28" | | 6 | 06'10" | 00:35'38" | | 7 | 06'17" | 00:41'55" | | 8 | 05'34" | 00:47'29" | | 9 | 05'51" | 00:53'20" | | 10 | 05'46" | 00:59'06" | | 11 | 05'54" | 01:05'00" | | 12 | 05'57" | 01:10'57" | | 13 | 05'49" | 01:16'46" | | 14 | 05'56" | 01:22'42" | | 15 | 05'53" | 01:28'35" | | 16 | 06'19" | 01:34'54" | | 17 | 05'31" | 01:40'25" | | 18 | 05'34" | 01:45'59" | | 19 | 06'11" | 01:52'10" | | 20 | 06'04" | 01:58'14" | | 21 | 06'21" | 02:04'35" | | 22 | 05'59" | 02:10'34" | | 23 | 07'16" | 02:17'50" | | 24 | 06'11" | 02:24'01" | | 25 | 06'33" | 02:30'34" | | 26 | 06'55" | 02:37'29" | | 27 | 06'08" | 02:43'37" | | 28 | 06'55" | 02:50'32" | | 29 | 07'08" | 02:57'40" | | 30 | 07'00" | 03:04'40" | | 31 | 08'29" | 03:13'09" | | 32 | 07'45" | 03:20'54" | | 33 | 07'44" | 03:28'38" | | 34 | 06'58" | 03:35'36" | | 35 | 06'18" | 03:41'54" | | 36 | 06'51" | 03:48'45" | | 37 | 06'21" | 03:55'06" | | 38 | 06'13" | 04:01'19" | | 39 | 06'36" | 04:07'55" | | 40 | 06'10" | 04:14'05" | | 41 | 06'06" | 04:20'11" | | 42 | 06'32" | 04:26'43" | | 43 | 06'17" | 04:33'00" | | 44 | 06'15" | 04:39'15" | | 44.7 | 06'04" | 04:43'37" |
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44.6 km | 04:43:29 | 06:21/km | 第8馬
台北市
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