| 雖然賽前就設定這場賽事當台北馬的Long run 訓練，30K配速跑在430～440，後面12K就順順跑就好，但其實25K後速度就開始掉，30K後都掉到5分多速，40K後則抽筋跑跑走走，勉強330內完賽。 賽前宣言: 當台北馬前的長距離配速跑！ 賽後評分: 賽道折返太多，後半馬太陽還是影響很大。 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 117~142 | 65~79% | | 2:M馬拉松配速區 | 142~160 | 79~89% | | 3:T乳酸耐力區 | 160~165 | 89~92% | | 4:A無氧耐力區 | 165~175 | 92~97.5% | | 5:I最大耗氧區 | 175~180 | 97.5~100% | | 最大心率為180 點此去設定最大心率 |
11月累積里程 : 286.61 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'31" | 00:04'31" | | 2 | 04'33" | 00:09'04" | | 3 | 04'30" | 00:13'34" | | 4 | 04'33" | 00:18'07" | | 5 | 04'35" | 00:22'42" | | 6 | 04'29" | 00:27'11" | | 7 | 04'34" | 00:31'45" | | 8 | 04'28" | 00:36'13" | | 9 | 04'34" | 00:40'47" | | 10 | 04'33" | 00:45'20" | | 11 | 04'39" | 00:49'59" | | 12 | 04'34" | 00:54'33" | | 13 | 04'37" | 00:59'10" | | 14 | 04'31" | 01:03'41" | | 15 | 04'33" | 01:08'14" | | 16 | 04'39" | 01:12'53" | | 17 | 04'37" | 01:17'30" | | 18 | 04'38" | 01:22'08" | | 19 | 04'39" | 01:26'47" | | 20 | 04'36" | 01:31'23" | | 21 | 04'38" | 01:36'01" | | 22 | 04'33" | 01:40'34" | | 23 | 04'44" | 01:45'18" | | 24 | 04'40" | 01:49'58" | | 25 | 04'43" | 01:54'41" | | 26 | 04'44" | 01:59'25" | | 27 | 04'45" | 02:04'10" | | 28 | 04'55" | 02:09'05" | | 29 | 04'56" | 02:14'01" | | 30 | 05'01" | 02:19'02" | | 31 | 05'23" | 02:24'25" | | 32 | 05'08" | 02:29'33" | | 33 | 05'20" | 02:34'53" | | 34 | 05'27" | 02:40'20" | | 35 | 05'22" | 02:45'42" | | 36 | 05'29" | 02:51'11" | | 37 | 05'23" | 02:56'34" | | 38 | 05'18" | 03:01'52" | | 39 | 05'31" | 03:07'23" | | 40 | 05'57" | 03:13'20" | | 41 | 06'11" | 03:19'31" | | 42 | 06'14" | 03:25'45" | | 42.6 | 05'54" | 03:29'07" |
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