全馬 | 03:45:24 | 05:20/km | 第15馬| 官方成績 |
| 日期 | 2022-01-01 |
| 成績 | 03:45:24 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 05:20/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:25'32" (+00'05") | 00:51'00" |
| 00:25'28" (+00'01") |
| 00:25'27" | 00:51'18" (+00'18") |
| 00:25'51" (+00'24") |
| 00:25'29" (+00'02") | 00:52'19" (+01'19") |
| 00:26'50" (+01'23") |
| 00:27'54" (+02'27") | 00:57'52" (+06'52") |
| 00:29'58" (+04'31") |
|
日期: 2022-01-01 05:30 - 平均心率: 161 - 卡路里: 2684 Cal - 平均步頻: 176 - PM2.5: 良好(14)
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'14" (+00'17") | 1000 / 1000 |
| 2 | | 05'07" (+00'10") | 1000 / 2000 |
| 3 | | 05'09" (+00'12") | 1000 / 3000 |
| 4 | | 05'00" (+00'03") | 1000 / 4000 |
| 5 | | 05'01" (+00'04") | 1000 / 5000 |
| 6 | | 04'59" (+00'02") | 1000 / 6000 |
| 7 | | 05'07" (+00'10") | 1000 / 7000 |
| 8 | | 05'04" (+00'07") | 1000 / 8000 |
| 9 | | 05'08" (+00'11") | 1000 / 9000 |
| 10 | | 05'07" (+00'10") | 1000 / 10000 |
| 11 | | 05'02" (+00'05") | 1000 / 11000 |
| 12 | | 05'06" (+00'09") | 1000 / 12000 |
| 13 | | 05'09" (+00'12") | 1000 / 13000 |
| 14 | | 05'07" (+00'10") | 1000 / 14000 |
| 15 | | 05'01" (+00'04") | 1000 / 15000 |
| 16 | | 05'10" (+00'13") | 1000 / 16000 |
| 17 | | 05'07" (+00'10") | 1000 / 17000 |
| 18 | | 05'07" (+00'10") | 1000 / 18000 |
| 19 | | 05'12" (+00'15") | 1000 / 19000 |
| 20 | | 05'11" (+00'14") | 1000 / 20000 |
| 21 | | 05'03" (+00'06") | 1000 / 21000 |
| 22 | | 04'57" | 1000 / 22000 |
| 23 | | 05'04" (+00'07") | 1000 / 23000 |
| 24 | | 05'11" (+00'14") | 1000 / 24000 |
| 25 | | 05'11" (+00'14") | 1000 / 25000 |
| 26 | | 05'09" (+00'12") | 1000 / 26000 |
| 27 | | 05'20" (+00'23") | 1000 / 27000 |
| 28 | | 05'21" (+00'24") | 1000 / 28000 |
| 29 | | 05'19" (+00'22") | 1000 / 29000 |
| 30 | | 05'39" (+00'42") | 1000 / 30000 |
| 31 | | 05'29" (+00'32") | 1000 / 31000 |
| 32 | | 05'33" (+00'36") | 1000 / 32000 |
| 33 | | 05'27" (+00'30") | 1000 / 33000 |
| 34 | | 05'39" (+00'42") | 1000 / 34000 |
| 35 | | 05'44" (+00'47") | 1000 / 35000 |
| 36 | | 06'17" (+01'20") | 1000 / 36000 |
| 37 | | 05'40" (+00'43") | 1000 / 37000 |
| 38 | | 06'12" (+01'15") | 1000 / 38000 |
| 39 | | 05'52" (+00'55") | 1000 / 39000 |
| 40 | | 05'54" (+00'57") | 1000 / 40000 |
| 41 | | 05'58" (+01'01") | 1000 / 41000 |
| 42 | | 05'39" (+00'42") | 1000 / 42000 |
| 43 | | 05'09" (+00'12") | 251 / 42251 |
本週除了跑一次間歇外，其它天都全休，所以狀況有比上週六跑的30K好。
今天路線簡單，天氣舒適沒太陽也沒逆風，是非常適合跑步的日子，我把元旦馬當長課來練習，但5:10的配速還是在過半馬後直直掉，不過快到折返點前有開始數折返的人頭，後半馬有追過4個XD，因參加人數少，速度落差大大家距離都滿遠的，真的滿像自己在河濱跑LSD。
自己每次短程速度的課表都跑得很好，但長程耐力卻都很糟糕，只能以多參加賽事來多練習改進了。
賽後評分: 不錯
給 4 星 
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
1月累積里程 :
177.19 km 
Nike Vaporfly Next % 累積 :
381.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'14" | 00:05'14" |
| 2 | 05'07" | 00:10'21" |
| 3 | 05'09" | 00:15'30" |
| 4 | 05'01" | 00:20'31" |
| 5 | 05'01" | 00:25'32" |
| 6 | 05'00" | 00:30'32" |
| 7 | 05'08" | 00:35'40" |
| 8 | 05'04" | 00:40'44" |
| 9 | 05'08" | 00:45'52" |
| 10 | 05'08" | 00:51'00" |
| 11 | 05'03" | 00:56'03" |
| 12 | 05'06" | 01:01'09" |
| 13 | 05'09" | 01:06'18" |
| 14 | 05'08" | 01:11'26" |
| 15 | 05'01" | 01:16'27" |
| 16 | 05'11" | 01:21'38" |
| 17 | 05'08" | 01:26'46" |
| 18 | 05'08" | 01:31'54" |
| 19 | 05'12" | 01:37'06" |
| 20 | 05'12" | 01:42'18" |
| 21 | 05'04" | 01:47'22" |
| 22 | 04'57" | 01:52'19" |
| 23 | 05'05" | 01:57'24" |
| 24 | 05'11" | 02:02'35" |
| 25 | 05'12" | 02:07'47" |
| 26 | 05'09" | 02:12'56" |
| 27 | 05'20" | 02:18'16" |
| 28 | 05'22" | 02:23'38" |
| 29 | 05'19" | 02:28'57" |
| 30 | 05'40" | 02:34'37" |
| 31 | 05'29" | 02:40'06" |
| 32 | 05'44" | 02:45'50" |
| 33 | 05'17" | 02:51'07" |
| 34 | 05'39" | 02:56'46" |
| 35 | 05'45" | 03:02'31" |
| 36 | 06'17" | 03:08'48" |
| 37 | 05'41" | 03:14'29" |
| 38 | 06'13" | 03:20'42" |
| 39 | 05'52" | 03:26'34" |
| 40 | 05'55" | 03:32'29" |
| 41 | 05'58" | 03:38'27" |
| 42 | 05'39" | 03:44'06" |
| 42.3 | 05'10" | 03:45'24" |
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