| 賽前宣言: 一起加油 賽後評分: 補給還可 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 130~158 | 65~79% | | 2:M馬拉松配速區 | 158~178 | 79~89% | | 3:T乳酸耐力區 | 178~184 | 89~92% | | 4:A無氧耐力區 | 184~195 | 92~97.5% | | 5:I最大耗氧區 | 195~200 | 97.5~100% | | 最大心率為200 點此去設定最大心率 |
12月累積里程 : 460.61 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'26" | 00:04'26" | | 2 | 04'25" | 00:08'51" | | 3 | 04'22" | 00:13'13" | | 4 | 04'26" | 00:17'39" | | 5 | 04'23" | 00:22'02" | | 6 | 04'26" | 00:26'28" | | 7 | 04'32" | 00:31'00" | | 8 | 04'34" | 00:35'34" | | 9 | 04'33" | 00:40'07" | | 10 | 04'34" | 00:44'41" | | 11 | 04'40" | 00:49'21" | | 12 | 04'43" | 00:54'04" | | 13 | 04'52" | 00:58'56" | | 14 | 04'48" | 01:03'44" | | 15 | 04'47" | 01:08'31" | | 16 | 05'02" | 01:13'33" | | 17 | 04'51" | 01:18'24" | | 18 | 04'48" | 01:23'12" | | 19 | 05'27" | 01:28'39" | | 20 | 04'57" | 01:33'36" | | 21 | 04'58" | 01:38'34" | | 22 | 05'24" | 01:43'58" | | 23 | 04'37" | 01:48'35" | | 24 | 04'42" | 01:53'17" | | 25 | 04'48" | 01:58'05" | | 26 | 04'39" | 02:02'44" | | 27 | 04'42" | 02:07'26" | | 28 | 05'12" | 02:12'38" | | 29 | 04'55" | 02:17'33" | | 30 | 04'51" | 02:22'24" | | 31 | 05'21" | 02:27'45" | | 32 | 04'59" | 02:32'44" | | 33 | 05'38" | 02:38'22" | | 34 | 04'53" | 02:43'15" | | 35 | 04'57" | 02:48'12" | | 36 | 05'36" | 02:53'48" | | 37 | 04'59" | 02:58'47" | | 38 | 04'58" | 03:03'45" | | 39 | 05'24" | 03:09'09" | | 40 | 05'05" | 03:14'14" | | 41 | 04'58" | 03:19'12" | | 42 | 04'39" | 03:23'51" | | 42.5 | 04'18" | 03:26'08" |
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