| 悲慘的一役!!!或許前段真的太快了???均速慢個10秒會更好!!!後段每兩三公里就一段6分多的!!!就是我的罩門!!!太依賴水站而浪費太多時間!!!每站都一分多到兩分@@"這點如果改進破320應該是不成問題的!!!再接再厲吧!!! 賽前宣言: 目標04:20 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 114~139 | 65~79% | | 2:M馬拉松配速區 | 139~156 | 79~89% | | 3:T乳酸耐力區 | 156~161 | 89~92% | | 4:A無氧耐力區 | 161~171 | 92~97.5% | | 5:I最大耗氧區 | 171~176 | 97.5~100% | | 最大心率為176 點此去設定最大心率 |
11月累積里程 : 283.48 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'16" | 00:04'16" | | 2 | 04'13" | 00:08'29" | | 3 | 04'17" | 00:12'46" | | 4 | 04'26" | 00:17'12" | | 5 | 04'23" | 00:21'35" | | 6 | 04'25" | 00:26'00" | | 7 | 04'27" | 00:30'27" | | 8 | 04'27" | 00:34'54" | | 9 | 04'31" | 00:39'25" | | 10 | 04'41" | 00:44'06" | | 11 | 04'26" | 00:48'32" | | 12 | 04'36" | 00:53'08" | | 13 | 04'52" | 00:58'00" | | 14 | 04'27" | 01:02'27" | | 15 | 04'22" | 01:06'49" | | 16 | 04'50" | 01:11'39" | | 17 | 04'25" | 01:16'04" | | 18 | 04'32" | 01:20'36" | | 19 | 04'58" | 01:25'34" | | 20 | 04'43" | 01:30'17" | | 21 | 04'37" | 01:34'54" | | 22 | 05'10" | 01:40'04" | | 23 | 04'36" | 01:44'40" | | 24 | 04'36" | 01:49'16" | | 25 | 04'32" | 01:53'48" | | 26 | 05'57" | 01:59'45" | | 27 | 04'38" | 02:04'23" | | 28 | 04'45" | 02:09'08" | | 29 | 06'16" | 02:15'24" | | 30 | 04'46" | 02:20'10" | | 31 | 05'04" | 02:25'14" | | 32 | 05'56" | 02:31'10" | | 33 | 04'58" | 02:36'08" | | 34 | 05'07" | 02:41'15" | | 35 | 06'52" | 02:48'07" | | 36 | 05'10" | 02:53'17" | | 37 | 05'04" | 02:58'21" | | 38 | 06'40" | 03:05'01" | | 39 | 05'11" | 03:10'12" | | 40 | 05'04" | 03:15'16" | | 41 | 05'59" | 03:21'15" | | 42 | 05'02" | 03:26'17" | | 42.3 | 09'06" | 03:28'49" |
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