|  全馬 | 06:49:08 | 09:41/km | 第11馬| 官方成績 | | 日期 | 2015-11-22 | | 成績 | 06:49:08 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 09:41/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:42'09" | 01:29'10" | | 00:47'01" (+04'52") | | 00:48'22" (+06'13") | 01:36'53" (+07'43") | | 00:48'31" (+06'22") | | 00:52'00" (+09'51") | 01:43'18" (+14'08") | | 00:51'18" (+09'09") | | 00:51'14" (+09'05") | 01:38'52" (+09'42") | | 00:47'38" (+05'29") | |
日期: 2015-11-22 01:32 - 總爬升: 230 m - 地點: Penang - 天氣: Humid - 平均心率: 158 - 卡路里: 4282 Cal | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 07'48" | 1000 / 1000 | | 2 | | 08'30" (+00'42") | 1000 / 2000 | | 3 | | 08'15" (+00'27") | 1000 / 3000 | | 4 | | 08'50" (+01'02") | 1000 / 4000 | | 5 | | 08'44" (+00'56") | 1000 / 5000 |
| 6 | | 09'06" (+01'18") | 1000 / 6000 | | 7 | | 09'21" (+01'33") | 1000 / 7000 | | 8 | | 09'31" (+01'43") | 1000 / 8000 | | 9 | | 09'29" (+01'41") | 1000 / 9000 | | 10 | | 09'30" (+01'42") | 1000 / 10000 | | 11 | | 09'34" (+01'46") | 1000 / 11000 | | 12 | | 09'25" (+01'37") | 1000 / 12000 | | 13 | | 09'32" (+01'44") | 1000 / 13000 | | 14 | | 09'32" (+01'44") | 1000 / 14000 | | 15 | | 10'17" (+02'29") | 1000 / 15000 | | 16 | | 09'14" (+01'26") | 1000 / 16000 | | 17 | | 09'50" (+02'02") | 1000 / 17000 | | 18 | | 09'31" (+01'43") | 1000 / 18000 | | 19 | | 09'29" (+01'41") | 1000 / 19000 | | 20 | | 10'24" (+02'36") | 1000 / 20000 | | 21 | | 10'16" (+02'28") | 1000 / 21000 | | 22 | | 09'56" (+02'08") | 1000 / 22000 | | 23 | | 10'13" (+02'25") | 1000 / 23000 | | 24 | | 10'46" (+02'58") | 1000 / 24000 | | 25 | | 10'48" (+03'00") | 1000 / 25000 | | 26 | | 11'01" (+03'13") | 1000 / 26000 | | 27 | | 10'13" (+02'25") | 1000 / 27000 | | 28 | | 10'35" (+02'47") | 1000 / 28000 | | 29 | | 09'44" (+01'56") | 1000 / 29000 | | 30 | | 09'42" (+01'54") | 1000 / 30000 | | 31 | | 11'22" (+03'34") | 1000 / 31000 | | 32 | | 09'37" (+01'49") | 1000 / 32000 | | 33 | | 09'57" (+02'09") | 1000 / 33000 | | 34 | | 09'55" (+02'07") | 1000 / 34000 | | 35 | | 10'22" (+02'34") | 1000 / 35000 | | 36 | | 08'38" (+00'50") | 1000 / 36000 | | 37 | | 09'48" (+02'00") | 1000 / 37000 | | 38 | | 10'07" (+02'19") | 1000 / 38000 | | 39 | | 09'05" (+01'17") | 1000 / 39000 | | 40 | | 09'57" (+02'09") | 1000 / 40000 | | 41 | | 09'15" (+01'27") | 1000 / 41000 | | 42 | | 08'32" (+00'44") | 1000 / 42000 | | 43 | | 07'21" | 438 / 42438 |
1) 全程都用跑(雖然接近快走)
2) 前30k平均心跳率控制在160bpm一下(5h LSD HR), 後12k就fun run(能跑多少就多少).
賽前宣言: 加油 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 126~154 | 65~79% | | 2:M馬拉松配速區 | 154~173 | 79~89% | | 3:T乳酸耐力區 | 173~179 | 89~92% | | 4:A無氧耐力區 | 179~190 | 92~97.5% | | 5:I最大耗氧區 | 190~195 | 97.5~100% | | 最大心率為195 點此去設定最大心率 |
11月累積里程 : 188.37 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'48" | 00:07'48" | | 2 | 08'31" | 00:16'19" | | 3 | 08'16" | 00:24'35" | | 4 | 08'50" | 00:33'25" | | 5 | 08'44" | 00:42'09" | | 6 | 09'07" | 00:51'16" | | 7 | 09'21" | 01:00'37" | | 8 | 09'32" | 01:10'09" | | 9 | 09'30" | 01:19'39" | | 10 | 09'31" | 01:29'10" | | 11 | 09'34" | 01:38'44" | | 12 | 09'25" | 01:48'09" | | 13 | 09'33" | 01:57'42" | | 14 | 09'33" | 02:07'15" | | 15 | 10'17" | 02:17'32" | | 16 | 09'15" | 02:26'47" | | 17 | 09'51" | 02:36'38" | | 18 | 09'31" | 02:46'09" | | 19 | 09'30" | 02:55'39" | | 20 | 10'24" | 03:06'03" | | 21 | 10'17" | 03:16'20" | | 22 | 09'56" | 03:26'16" | | 23 | 10'13" | 03:36'29" | | 24 | 10'46" | 03:47'15" | | 25 | 10'48" | 03:58'03" | | 26 | 11'02" | 04:09'05" | | 27 | 10'13" | 04:19'18" | | 28 | 10'36" | 04:29'54" | | 29 | 09'44" | 04:39'38" | | 30 | 09'43" | 04:49'21" | | 31 | 11'23" | 05:00'44" | | 32 | 09'37" | 05:10'21" | | 33 | 09'57" | 05:20'18" | | 34 | 09'55" | 05:30'13" | | 35 | 10'22" | 05:40'35" | | 36 | 08'38" | 05:49'13" | | 37 | 09'49" | 05:59'02" | | 38 | 10'08" | 06:09'10" | | 39 | 09'05" | 06:18'15" | | 40 | 09'58" | 06:28'13" | | 41 | 09'16" | 06:37'29" | | 42 | 08'32" | 06:46'01" | | 42.4 | 07'22" | 06:49'15" |
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