全馬 | 03:21:00 | 04:45/km | 第15馬| 官方成績 |
| 日期 | 2022-10-15 |
| 成績 | 03:21:00 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 04:45/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:24'04" (+00'53") | 00:47'30" (+00'50") |
| 00:23'26" (+00'15") |
| 00:23'38" (+00'27") | 00:47'04" (+00'24") |
| 00:23'26" (+00'15") |
| 00:23'11" | 00:46'40" |
| 00:23'29" (+00'18") |
| 00:23'38" (+00'27") | 00:47'41" (+01'01") |
| 00:24'03" (+00'52") |
|
日期: 2022-10-15 05:29 - 總爬升: 224 m - 地點: 南寮 - 天氣: 毛毛雨 - 平均心率: 160 - 卡路里: 2846 Cal - 平均步頻: 182 - 溫度: 24°C - 濕度: 93%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'06" (+00'33") | 1000 / 1000 |
| 2 | | 04'39" (+00'06") | 1000 / 2000 |
| 3 | | 04'47" (+00'14") | 1000 / 3000 |
| 4 | | 04'45" (+00'12") | 1000 / 4000 |
| 5 | | 04'44" (+00'11") | 1000 / 5000 |
| 6 | | 04'36" (+00'03") | 1000 / 6000 |
| 7 | | 04'42" (+00'09") | 1000 / 7000 |
| 8 | | 04'42" (+00'09") | 1000 / 8000 |
| 9 | | 04'39" (+00'06") | 1000 / 9000 |
| 10 | | 04'44" (+00'11") | 1000 / 10000 |
| 11 | | 04'46" (+00'13") | 1000 / 11000 |
| 12 | | 04'40" (+00'07") | 1000 / 12000 |
| 13 | | 04'49" (+00'16") | 1000 / 13000 |
| 14 | | 04'43" (+00'10") | 1000 / 14000 |
| 15 | | 04'38" (+00'05") | 1000 / 15000 |
| 16 | | 04'40" (+00'07") | 1000 / 16000 |
| 17 | | 04'43" (+00'10") | 1000 / 17000 |
| 18 | | 04'43" (+00'10") | 1000 / 18000 |
| 19 | | 04'39" (+00'06") | 1000 / 19000 |
| 20 | | 04'38" (+00'05") | 1000 / 20000 |
| 21 | | 04'35" (+00'02") | 1000 / 21000 |
| 22 | | 04'38" (+00'05") | 1000 / 22000 |
| 23 | | 04'44" (+00'11") | 1000 / 23000 |
| 24 | | 04'39" (+00'06") | 1000 / 24000 |
| 25 | | 04'33" | 1000 / 25000 |
| 26 | | 04'42" (+00'09") | 1000 / 26000 |
| 27 | | 04'38" (+00'05") | 1000 / 27000 |
| 28 | | 04'38" (+00'05") | 1000 / 28000 |
| 29 | | 04'40" (+00'07") | 1000 / 29000 |
| 30 | | 04'48" (+00'15") | 1000 / 30000 |
| 31 | | 04'45" (+00'12") | 1000 / 31000 |
| 32 | | 04'38" (+00'05") | 1000 / 32000 |
| 33 | | 04'49" (+00'16") | 1000 / 33000 |
| 34 | | 04'43" (+00'10") | 1000 / 34000 |
| 35 | | 04'40" (+00'07") | 1000 / 35000 |
| 36 | | 04'41" (+00'08") | 1000 / 36000 |
| 37 | | 04'44" (+00'11") | 1000 / 37000 |
| 38 | | 04'53" (+00'20") | 1000 / 38000 |
| 39 | | 04'42" (+00'09") | 1000 / 39000 |
| 40 | | 05'00" (+00'27") | 1000 / 40000 |
| 41 | | 04'51" (+00'18") | 1000 / 41000 |
| 42 | | 04'48" (+00'15") | 1000 / 42000 |
| 43 | | 04'31" | 537 / 42537 |
這個月週週馬以賽代訓，因為腳傷還沒減緩臨時找跑友阿霞配速4:45 跑全程
這次主要是練習站站補水跟每10k 補能量腳，不過還是很不適應吃完很想嘔吐，希望之後能適應吃補給
這次配速不管上下坡或逆風都要想辦法穩配在4:45附近，對訓練幫助滿大的的，心率反應沒之前高看來保守跑有用
賽後評分: 不錯
給 5 星 
| 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 |
10月累積里程 :
337.37 km 
Nike air zoom alphafly next% 粉白 累積 :
1396.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'07" | 00:05'07" |
| 2 | 04'39" | 00:09'46" |
| 3 | 04'48" | 00:14'34" |
| 4 | 04'45" | 00:19'19" |
| 5 | 04'45" | 00:24'04" |
| 6 | 04'36" | 00:28'40" |
| 7 | 04'43" | 00:33'23" |
| 8 | 04'42" | 00:38'05" |
| 9 | 04'40" | 00:42'45" |
| 10 | 04'45" | 00:47'30" |
| 11 | 04'46" | 00:52'16" |
| 12 | 04'41" | 00:56'57" |
| 13 | 04'49" | 01:01'46" |
| 14 | 04'44" | 01:06'30" |
| 15 | 04'38" | 01:11'08" |
| 16 | 04'41" | 01:15'49" |
| 17 | 04'44" | 01:20'33" |
| 18 | 04'43" | 01:25'16" |
| 19 | 04'40" | 01:29'56" |
| 20 | 04'38" | 01:34'34" |
| 21 | 04'35" | 01:39'09" |
| 22 | 04'39" | 01:43'48" |
| 23 | 04'44" | 01:48'32" |
| 24 | 04'39" | 01:53'11" |
| 25 | 04'34" | 01:57'45" |
| 26 | 04'43" | 02:02'28" |
| 27 | 04'38" | 02:07'06" |
| 28 | 04'39" | 02:11'45" |
| 29 | 04'41" | 02:16'26" |
| 30 | 04'48" | 02:21'14" |
| 31 | 04'46" | 02:26'00" |
| 32 | 04'38" | 02:30'38" |
| 33 | 04'50" | 02:35'28" |
| 34 | 04'44" | 02:40'12" |
| 35 | 04'40" | 02:44'52" |
| 36 | 04'42" | 02:49'34" |
| 37 | 04'44" | 02:54'18" |
| 38 | 04'54" | 02:59'12" |
| 39 | 04'43" | 03:03'55" |
| 40 | 05'00" | 03:08'55" |
| 41 | 04'52" | 03:13'47" |
| 42 | 04'48" | 03:18'35" |
| 42.5 | 04'31" | 03:21'01" |
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