| 賽前宣言: 跑上最後的坡 | 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 | 142~161 | 79~89% | | 3:T乳酸耐力區 | 161~166 | 89~92% | | 4:A無氧耐力區 | 166~176 | 92~97.5% | | 5:I最大耗氧區 | 176~181 | 97.5~100% | | 最大心率為181 點此去設定最大心率 |
11月累積里程 : 312.28 km  黃Y拖 累積 : 236.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'04" | 00:07'04" | | 2 | 05'53" | 00:12'57" | | 3 | 05'39" | 00:18'36" | | 4 | 05'39" | 00:24'15" | | 5 | 05'08" | 00:29'23" | | 6 | 05'28" | 00:34'51" | | 7 | 05'23" | 00:40'14" | | 8 | 05'32" | 00:45'46" | | 9 | 05'26" | 00:51'12" | | 10 | 05'25" | 00:56'37" | | 11 | 05'32" | 01:02'09" | | 12 | 05'29" | 01:07'38" | | 13 | 05'22" | 01:13'00" | | 14 | 05'40" | 01:18'40" | | 15 | 05'17" | 01:23'57" | | 16 | 06'16" | 01:30'13" | | 17 | 05'11" | 01:35'24" | | 18 | 05'09" | 01:40'33" | | 19 | 05'45" | 01:46'18" | | 20 | 05'18" | 01:51'36" | | 21 | 05'47" | 01:57'23" | | 22 | 05'08" | 02:02'31" | | 23 | 05'20" | 02:07'51" | | 24 | 05'48" | 02:13'39" | | 25 | 05'17" | 02:18'56" | | 26 | 05'25" | 02:24'21" | | 27 | 05'48" | 02:30'09" | | 28 | 05'36" | 02:35'45" | | 29 | 07'06" | 02:42'51" | | 30 | 05'36" | 02:48'27" | | 31 | 05'54" | 02:54'21" | | 32 | 06'51" | 03:01'12" | | 33 | 06'57" | 03:08'09" | | 34 | 09'56" | 03:18'05" | | 35 | 03'10" | 03:21'15" | | 36 | 07'01" | 03:28'16" | | 37 | 06'07" | 03:34'23" | | 38 | 09'29" | 03:43'52" | | 39 | 09'13" | 03:53'05" | | 40 | 07'48" | 04:00'53" | | 41 | 05'28" | 04:06'21" | | 42 | 06'41" | 04:13'02" | | 42.3 | 09'10" | 04:16'02" |
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