| 10/18 32公里練跑
持續32公里課表收工！(第3代丫拖藍)
後段與初馬劉柏翔一起跑，
最後並沒有刻意加快速度，
只持續跑完就好，
整路下雨穿上雨衣真好跑。
課表T7D7-(5:10)32公里。
紀律跑者3-W14D5完成10公里。 賽前宣言: 先跑完32公里課表再依狀況跑完。 賽後評分: 其實宜蘭很容易下雨，冷冷的很適合跑步，賽道很優，補給普通。 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 108~131 | 65~79% | | 2:M馬拉松配速區 | 131~148 | 79~89% | | 3:T乳酸耐力區 | 148~153 | 89~92% | | 4:A無氧耐力區 | 153~162 | 92~97.5% | | 5:I最大耗氧區 | 162~167 | 97.5~100% | | 最大心率為167 點此去設定最大心率 |
10月累積里程 : 360.85 km  母子鱷魚 第三代丫拖黃 累積 : 802.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'01" | 00:05'01" | | 2 | 05'01" | 00:10'02" | | 3 | 05'01" | 00:15'03" | | 4 | 04'58" | 00:20'01" | | 5 | 04'59" | 00:25'00" | | 6 | 05'07" | 00:30'07" | | 7 | 05'03" | 00:35'10" | | 8 | 05'00" | 00:40'10" | | 9 | 05'05" | 00:45'15" | | 10 | 05'09" | 00:50'24" | | 11 | 05'22" | 00:55'46" | | 12 | 05'11" | 01:00'57" | | 13 | 05'22" | 01:06'19" | | 14 | 05'12" | 01:11'31" | | 15 | 05'07" | 01:16'38" | | 16 | 05'42" | 01:22'20" | | 17 | 05'12" | 01:27'32" | | 18 | 05'22" | 01:32'54" | | 19 | 05'17" | 01:38'11" | | 20 | 05'07" | 01:43'18" | | 21 | 05'02" | 01:48'20" | | 22 | 05'34" | 01:53'54" | | 23 | 05'14" | 01:59'08" | | 24 | 05'06" | 02:04'14" | | 25 | 07'19" | 02:11'33" | | 26 | 05'07" | 02:16'40" | | 27 | 05'48" | 02:22'28" | | 28 | 05'07" | 02:27'35" | | 29 | 05'05" | 02:32'40" | | 30 | 05'27" | 02:38'07" | | 31 | 05'10" | 02:43'17" | | 32 | 05'12" | 02:48'29" | | 33 | 05'51" | 02:54'20" | | 34 | 05'17" | 02:59'37" | | 35 | 06'06" | 03:05'43" | | 36 | 05'05" | 03:10'48" | | 37 | 05'10" | 03:15'58" | | 38 | 05'25" | 03:21'23" | | 39 | 05'28" | 03:26'51" | | 40 | 05'19" | 03:32'10" | | 41 | 05'12" | 03:37'22" | | 42 | 05'07" | 03:42'29" | | 42.2 | 05'17" | 03:43'18" |
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恭喜完成了初馬
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