30.0 km | 02:50:54 | 05:41/km日期: 2022-11-28 17:54 - 平均心率: 138 - 卡路里: 1675 Cal - 平均步頻: 196 - 溫度: 25°C - 濕度: 80%
Pace: 06'47" / 06'00" / 05'46" / 05'47" / 05'49" / 05'34" / 05'29" / 05'34" / 05'29" / 05'14" / 13'34" / 05'39" / 05'35" / 05'26" / 05'35" / 05'57" / 05'35" / 05'31" / 05'40" / 05'09" / 14'57" / 05'44" / 05'30" / 05'32" / 05'34" / 05'34" / 05'31" / 06'42" / 06'06" / 05'49" / 06'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'39" (+02'47") | 420 / 420 |
| 2 | | 06'13" (+01'21") | 420 / 840 |
| 3 | | 06'08" (+01'16") | 410 / 1250 |
| 4 | | 05'57" (+01'05") | 420 / 1670 |
| 5 | | 05'52" (+01'00") | 420 / 2090 |
| 6 | | 05'38" (+00'46") | 420 / 2510 |
| 7 | | 05'47" (+00'55") | 420 / 2929 |
| 8 | | 05'42" (+00'50") | 420 / 3349 |
| 9 | | 06'05" (+01'13") | 410 / 3760 |
| 10 | | 05'39" (+00'47") | 410 / 4170 |
| 11 | | 05'53" (+01'01") | 430 / 4600 |
| 12 | | 05'40" (+00'48") | 420 / 5020 |
| 13 | | 05'29" (+00'37") | 410 / 5430 |
| 14 | | 05'41" (+00'49") | 410 / 5840 |
| 15 | | 05'35" (+00'43") | 420 / 6260 |
| 16 | | 05'26" (+00'34") | 420 / 6680 |
| 17 | | 05'26" (+00'34") | 420 / 7100 |
| 18 | | 05'33" (+00'41") | 420 / 7520 |
| 19 | | 05'39" (+00'47") | 410 / 7930 |
| 20 | | 05'30" (+00'38") | 420 / 8350 |
| 21 | | 05'31" (+00'39") | 410 / 8760 |
| 22 | | 05'21" (+00'29") | 420 / 9180 |
| 23 | | 05'16" (+00'24") | 420 / 9600 |
| 24 | | 05'04" (+00'12") | 420 / 10020 |
| 25 | | 05'48" (+00'56") | 430 / 10450 |
| 26 | | 05'41" (+00'49") | 410 / 10860 |
| 27 | | 05'40" (+00'48") | 420 / 11280 |
| 28 | | 05'41" (+00'49") | 410 / 11690 |
| 29 | | 05'39" (+00'47") | 410 / 12100 |
| 30 | | 05'28" (+00'36") | 420 / 12520 |
| 31 | | 05'39" (+00'47") | 410 / 12930 |
| 32 | | 05'21" (+00'29") | 420 / 13350 |
| 33 | | 05'31" (+00'39") | 410 / 13760 |
| 34 | | 05'29" (+00'37") | 410 / 14170 |
| 35 | | 05'28" (+00'36") | 420 / 14590 |
| 36 | | 05'48" (+00'56") | 410 / 15000 |
| 37 | | 05'56" (+01'04") | 410 / 15410 |
| 38 | | 05'58" (+01'06") | 430 / 15840 |
| 39 | | 05'38" (+00'46") | 420 / 16260 |
| 40 | | 05'36" (+00'44") | 410 / 16670 |
| 41 | | 05'33" (+00'41") | 420 / 17090 |
| 42 | | 05'30" (+00'38") | 420 / 17510 |
| 43 | | 05'28" (+00'36") | 420 / 17930 |
| 44 | | 05'38" (+00'46") | 420 / 18350 |
| 45 | | 05'43" (+00'51") | 410 / 18760 |
| 46 | | 05'30" (+00'38") | 420 / 19180 |
| 47 | | 05'19" (+00'27") | 410 / 19590 |
| 48 | | 04'52" | 420 / 20010 |
| 49 | | 06'01" (+01'09") | 430 / 20440 |
| 50 | | 06'23" (+01'31") | 430 / 20870 |
| 51 | | 05'56" (+01'04") | 410 / 21280 |
| 52 | | 05'42" (+00'50") | 420 / 21700 |
| 53 | | 05'34" (+00'42") | 410 / 22110 |
| 54 | | 05'28" (+00'36") | 420 / 22530 |
| 55 | | 05'28" (+00'36") | 420 / 22950 |
| 56 | | 05'29" (+00'37") | 410 / 23360 |
| 57 | | 05'34" (+00'42") | 410 / 23770 |
| 58 | | 05'33" (+00'41") | 420 / 24190 |
| 59 | | 05'35" (+00'43") | 420 / 24610 |
| 60 | | 05'28" (+00'36") | 420 / 25030 |
| 61 | | 05'34" (+00'42") | 410 / 25440 |
| 62 | | 05'33" (+00'41") | 420 / 25860 |
| 63 | | 05'43" (+00'51") | 410 / 26270 |
| 64 | | 05'28" (+00'36") | 420 / 26690 |
| 65 | | 05'16" (+00'24") | 420 / 27110 |
| 66 | | 06'09" (+01'17") | 430 / 27540 |
| 67 | | 05'52" (+01'00") | 420 / 27960 |
| 68 | | 05'58" (+01'06") | 410 / 28370 |
| 69 | | 06'10" (+01'18") | 410 / 28780 |
| 70 | | 05'54" (+01'02") | 420 / 29200 |
| 71 | | 05'58" (+01'06") | 410 / 29610 |
| 72 | | 05'46" (+00'54") | 410 / 30020 |
| 73 | | 06'32" (+01'40") | 10 / 30030 |
雖然比去年退步了2分鐘，但也總算完成了賽前最重要的大課，好久沒有長距離拉練，對台北馬非常沒信心，我知道如果那天是大晴天，我可能沒辦法4小時內了，感覺還沒有完全恢復，但至少也吃下30 公里的課，給自己一些信心。
跑前沒看去年怎麼跑的，去年跑的比較好，可能比較冷吧（差了10度）！
過15公里就開始感覺有點吃力，但還可以維持速度，後面過24就感覺頂了，但速度還沒掉，再撐到27公里就開始掉速度，心想在沒補給沒喝水情況下再頂也頂不了3公里不掉速，就停下來喝口水，後面當冷身收攤，全身的汗可怕的滴水，終於還是跑下來了，真不知道全馬是怎麼跑下來的。
檢討：沒有那麼快的速度就不要一開始就跑快，爆了真的不划算，小心嚴守心律不要超過150，這樣才能以接近150心率定速跑下去
要有信心，月跑量300不會白跑，要相信自己！
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 107~131 | 65~79% |
| 2:M馬拉松配速區 | 131~147 | 79~89% |
| 3:T乳酸耐力區 | 147~152 | 89~92% |
| 4:A無氧耐力區 | 152~161 | 92~97.5% |
| 5:I最大耗氧區 | 161~166 | 97.5~100% |
| 最大心率為166 點此去設定最大心率 |
11月累積里程 : 300.97 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'47" | 00:06'47" |
| 2 | 06'00" | 00:12'47" |
| 3 | 05'46" | 00:18'33" |
| 4 | 05'47" | 00:24'20" |
| 5 | 05'49" | 00:30'09" |
| 6 | 05'34" | 00:35'43" |
| 7 | 05'29" | 00:41'12" |
| 8 | 05'34" | 00:46'46" |
| 9 | 05'29" | 00:52'15" |
| 10 | 05'14" | 00:57'29" |
| 11 | 13'34" | 01:11'03" |
| 12 | 05'39" | 01:16'42" |
| 13 | 05'35" | 01:22'17" |
| 14 | 05'26" | 01:27'43" |
| 15 | 05'35" | 01:33'18" |
| 16 | 05'57" | 01:39'15" |
| 17 | 05'35" | 01:44'50" |
| 18 | 05'31" | 01:50'21" |
| 19 | 05'40" | 01:56'01" |
| 20 | 05'09" | 02:01'10" |
| 21 | 14'57" | 02:16'07" |
| 22 | 05'44" | 02:21'51" |
| 23 | 05'30" | 02:27'21" |
| 24 | 05'32" | 02:32'53" |
| 25 | 05'34" | 02:38'27" |
| 26 | 05'34" | 02:44'01" |
| 27 | 05'31" | 02:49'32" |
| 28 | 06'42" | 02:56'14" |
| 29 | 06'06" | 03:02'20" |
| 30 | 05'49" | 03:08'09" |
| 30.0 | 06'06" | 03:08'20" |
展開計圈分析
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