| [第九馬] 意外上台心虛馬
爆的亂七八糟還撿到分三
半馬後就側腹痛
然後步速就跟變了心的女朋友一樣回不來了 QQ
練不夠，還好大一段距離要努力！
賽前宣言: 練習賽 | 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 : 350.69 km  Ascis freaks 累積 : 1253.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'06" | 00:05'06" | | 2 | 04'58" | 00:10'04" | | 3 | 04'53" | 00:14'57" | | 4 | 05'07" | 00:20'04" | | 5 | 05'03" | 00:25'07" | | 6 | 05'06" | 00:30'13" | | 7 | 05'09" | 00:35'22" | | 8 | 05'06" | 00:40'28" | | 9 | 05'04" | 00:45'32" | | 10 | 04'57" | 00:50'29" | | 11 | 05'15" | 00:55'44" | | 12 | 05'08" | 01:00'52" | | 13 | 05'04" | 01:05'56" | | 14 | 04'59" | 01:10'55" | | 15 | 05'06" | 01:16'01" | | 16 | 04'52" | 01:20'53" | | 17 | 04'54" | 01:25'47" | | 18 | 05'02" | 01:30'49" | | 19 | 05'09" | 01:35'58" | | 20 | 05'06" | 01:41'04" | | 21 | 05'23" | 01:46'27" | | 22 | 05'20" | 01:51'47" | | 23 | 05'29" | 01:57'16" | | 24 | 05'32" | 02:02'48" | | 25 | 05'47" | 02:08'35" | | 26 | 05'44" | 02:14'19" | | 27 | 06'00" | 02:20'19" | | 28 | 05'46" | 02:26'05" | | 29 | 05'55" | 02:32'00" | | 30 | 05'45" | 02:37'45" | | 31 | 05'57" | 02:43'42" | | 32 | 05'52" | 02:49'34" | | 33 | 06'51" | 02:56'25" | | 34 | 06'13" | 03:02'38" | | 35 | 06'41" | 03:09'19" | | 36 | 06'24" | 03:15'43" | | 37 | 06'26" | 03:22'09" | | 38 | 06'51" | 03:29'00" | | 39 | 06'43" | 03:35'43" | | 40 | 06'19" | 03:42'02" | | 41 | 06'34" | 03:48'36" | | 42 | 06'05" | 03:54'41" | | 42.5 | 06'52" | 03:58'21" |
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全馬 | 03:57:44 | 05:38/km | 第9馬
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