| 帶陳老師破PB，第一次帶人跑小小的緊張～設定440，前半馬設定220壓線；開跑天氣涼涼跑感不錯，跑到半馬時有在220內，後面就順順跑，跑到30幾k那裡，陳老師說有點開始鐵腿，到補幾站時有肌樂就噴，拉一拉再開始跑～回程有碰到逆風就順順跑不硬衝～剩1公里就衝一下～完成破PB任務～
～陳老師大破PB,我也破了PB
~開心灑花🌹🌷🌹🌷🌹🌷 賽前宣言: 無傷完賽 賽後評分: 冷冷的天跑完有熱湯、烏梅子汁、豆花、便當，也是不錯的～ 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 114~139 | 65~79% | | 2:M馬拉松配速區 | 139~156 | 79~89% | | 3:T乳酸耐力區 | 156~161 | 89~92% | | 4:A無氧耐力區 | 161~171 | 92~97.5% | | 5:I最大耗氧區 | 171~176 | 97.5~100% | | 最大心率為176 點此去設定最大心率 |
12月累積里程 : 220.23 km TCX 2.0 上傳 | 12 months ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'32" | 00:06'32" | | 2 | 06'20" | 00:12'52" | | 3 | 06'12" | 00:19'04" | | 4 | 06'18" | 00:25'22" | | 5 | 06'29" | 00:31'51" | | 6 | 06'11" | 00:38'02" | | 7 | 06'17" | 00:44'19" | | 8 | 06'41" | 00:51'00" | | 9 | 06'14" | 00:57'14" | | 10 | 06'16" | 01:03'30" | | 11 | 06'20" | 01:09'50" | | 12 | 06'35" | 01:16'25" | | 13 | 06'12" | 01:22'37" | | 14 | 06'37" | 01:29'14" | | 15 | 06'09" | 01:35'23" | | 16 | 06'25" | 01:41'48" | | 17 | 06'11" | 01:47'59" | | 18 | 06'08" | 01:54'07" | | 19 | 07'03" | 02:01'10" | | 20 | 06'11" | 02:07'21" | | 21 | 06'29" | 02:13'50" | | 22 | 06'11" | 02:20'01" | | 23 | 06'57" | 02:26'58" | | 24 | 06'12" | 02:33'10" | | 25 | 06'09" | 02:39'19" | | 26 | 07'02" | 02:46'21" | | 27 | 06'18" | 02:52'39" | | 28 | 06'20" | 02:58'59" | | 29 | 07'31" | 03:06'30" | | 30 | 07'27" | 03:13'57" | | 31 | 06'26" | 03:20'23" | | 32 | 06'21" | 03:26'44" | | 33 | 07'51" | 03:34'35" | | 34 | 06'20" | 03:40'55" | | 35 | 08'57" | 03:49'52" | | 36 | 06'18" | 03:56'10" | | 37 | 06'27" | 04:02'37" | | 38 | 07'09" | 04:09'46" | | 39 | 06'24" | 04:16'10" | | 40 | 06'46" | 04:22'56" | | 41 | 07'15" | 04:30'11" | | 42 | 06'07" | 04:36'18" | | 42.0 | 07'01" | 04:36'27" |
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恭喜破PB
全馬 | 04:36:26 | 06:33/km | 第5馬
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