| 調整成功,首次跑進空官好大一圈,路線有所調整,補給超豐盛的,把持去年水準,一切辛苦都是值得的,也盡力了,下星期還有一埸賽事,堅持！ 賽前宣言: 希望能維持去年水準319完賽 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 108~131 | 65~79% | | 2:M馬拉松配速區 | 131~148 | 79~89% | | 3:T乳酸耐力區 | 148~153 | 89~92% | | 4:A無氧耐力區 | 153~162 | 92~97.5% | | 5:I最大耗氧區 | 162~167 | 97.5~100% | | 最大心率為167 點此去設定最大心率 |
12月累積里程 : 257.93 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'19" | 00:05'19" | | 2 | 04'22" | 00:09'41" | | 3 | 04'24" | 00:14'05" | | 4 | 04'27" | 00:18'32" | | 5 | 04'30" | 00:23'02" | | 6 | 04'28" | 00:27'30" | | 7 | 04'28" | 00:31'58" | | 8 | 04'30" | 00:36'28" | | 9 | 04'27" | 00:40'55" | | 10 | 04'25" | 00:45'20" | | 11 | 04'20" | 00:49'40" | | 12 | 04'17" | 00:53'57" | | 13 | 04'25" | 00:58'22" | | 14 | 04'27" | 01:02'49" | | 15 | 04'32" | 01:07'21" | | 16 | 04'30" | 01:11'51" | | 17 | 05'06" | 01:16'57" | | 18 | 04'29" | 01:21'26" | | 19 | 04'32" | 01:25'58" | | 20 | 04'32" | 01:30'30" | | 21 | 04'33" | 01:35'03" | | 22 | 04'38" | 01:39'41" | | 23 | 04'36" | 01:44'17" | | 24 | 04'42" | 01:48'59" | | 25 | 04'31" | 01:53'30" | | 26 | 04'31" | 01:58'01" | | 27 | 04'34" | 02:02'35" | | 28 | 04'34" | 02:07'09" | | 29 | 04'38" | 02:11'47" | | 30 | 04'51" | 02:16'38" | | 31 | 04'31" | 02:21'09" | | 32 | 04'33" | 02:25'42" | | 33 | 04'42" | 02:30'24" | | 34 | 04'40" | 02:35'04" | | 35 | 04'43" | 02:39'47" | | 36 | 04'49" | 02:44'36" | | 37 | 04'50" | 02:49'26" | | 38 | 05'02" | 02:54'28" | | 39 | 05'19" | 02:59'47" | | 40 | 05'04" | 03:04'51" | | 41 | 05'14" | 03:10'05" | | 41.4 | 07'54" | 03:13'23" |
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