Channel loss seems to be the most severe limitation on the practical application of long distance quantum key distribution. The idea of twin-field quantum key distribution can improve the key rate from the linear scale of channel loss in the traditional decoy-state method to the square root scale of the channel transmittance. However, the technical demands are rather tough because they require single photon level interference of two remote independent lasers. Here, we adopt the technology developed in the frequency and time transfer to lock two independent laser wavelengths and utilize additional phase reference light to estimate and compensate the fiber fluctuation. Further, with a single photon detector with a high detection rate, we demonstrate twin field quantum key distribution through the sending-or-not-sending protocol with a realistic phase drift over 300 km optical fiber spools. We calculate the secure key rates with the finite size effect. The secure key rate at 300 km (1.96×10^{-6}) is higher than that of the repeaterless secret key capacity (8.64×10^{-7}).