| 賽前宣言: 挑戰團練配速 賽後評分: 整體而言沒有太大問題👍 給 4 星  | 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 | 142~160 | 79~89% | | 3:T乳酸耐力區 | 160~165 | 89~92% | | 4:A無氧耐力區 | 165~175 | 92~97.5% | | 5:I最大耗氧區 | 175~180 | 97.5~100% | | 最大心率為180 點此去設定最大心率 |
11月累積里程 : 451.90 km  改造後正名 黑色盡量跟 累積 : 484.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'11" | 00:04'11" | | 2 | 04'22" | 00:08'33" | | 3 | 04'21" | 00:12'54" | | 4 | 04'26" | 00:17'20" | | 5 | 04'32" | 00:21'52" | | 6 | 04'29" | 00:26'21" | | 7 | 04'53" | 00:31'14" | | 8 | 04'41" | 00:35'55" | | 9 | 04'45" | 00:40'40" | | 10 | 04'34" | 00:45'14" | | 11 | 04'34" | 00:49'48" | | 12 | 04'36" | 00:54'24" | | 13 | 04'44" | 00:59'08" | | 14 | 04'51" | 01:03'59" | | 15 | 04'49" | 01:08'48" | | 16 | 04'41" | 01:13'29" | | 17 | 04'58" | 01:18'27" | | 18 | 04'44" | 01:23'11" | | 19 | 04'18" | 01:27'29" | | 20 | 04'31" | 01:32'00" | | 21 | 04'44" | 01:36'44" | | 22 | 05'08" | 01:41'52" | | 23 | 05'32" | 01:47'24" | | 24 | 05'43" | 01:53'07" | | 25 | 07'26" | 02:00'33" | | 26 | 05'33" | 02:06'06" | | 27 | 04'30" | 02:10'36" | | 28 | 04'53" | 02:15'29" | | 29 | 04'52" | 02:20'21" | | 30 | 04'59" | 02:25'20" | | 31 | 05'08" | 02:30'28" | | 32 | 05'07" | 02:35'35" | | 33 | 05'25" | 02:41'00" | | 34 | 05'34" | 02:46'34" | | 35 | 05'32" | 02:52'06" | | 36 | 04'53" | 02:56'59" | | 37 | 05'02" | 03:02'01" | | 38 | 04'43" | 03:06'44" | | 39 | 04'57" | 03:11'41" | | 40 | 05'14" | 03:16'55" | | 41 | 04'53" | 03:21'48" | | 41.8 | 04'38" | 03:25'21" |
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