| | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 118~143 | 65~79% | | 2:M馬拉松配速區 | 143~161 | 79~89% | | 3:T乳酸耐力區 | 161~167 | 89~92% | | 4:A無氧耐力區 | 167~177 | 92~97.5% | | 5:I最大耗氧區 | 177~182 | 97.5~100% | | 最大心率為182 點此去設定最大心率 |
12月累積里程 : 97.36 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'30" | 00:06'30" | | 2 | 06'14" | 00:12'44" | | 3 | 06'44" | 00:19'28" | | 4 | 06'05" | 00:25'33" | | 5 | 07'05" | 00:32'38" | | 6 | 06'06" | 00:38'44" | | 7 | 06'49" | 00:45'33" | | 8 | 08'04" | 00:53'37" | | 9 | 07'52" | 01:01'29" | | 10 | 05'50" | 01:07'19" | | 11 | 06'44" | 01:14'03" | | 12 | 06'42" | 01:20'45" | | 13 | 06'53" | 01:27'38" | | 14 | 04'46" | 01:32'24" | | 15 | 05'28" | 01:37'52" | | 16 | 06'33" | 01:44'25" | | 17 | 06'08" | 01:50'33" | | 18 | 05'22" | 01:55'55" | | 19 | 06'19" | 02:02'14" | | 20 | 05'39" | 02:07'53" | | 21 | 06'03" | 02:13'56" | | 21.3 | 05'10" | 02:15'40" |
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半馬 | 02:15:40 | 06:25/km | 第8半馬
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