| 近半年跑馬都玩太久了，常玩到近530，今天少玩很多(但吃還是要的)，而且朋友陪跑...所以開跑前想430跑完，還好有達成....回來錶忘記按了，錶又跑了8分鐘 賽前宣言: 好好享受吧 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 107~130 | 65~79% | | 2:M馬拉松配速區 | 130~146 | 79~89% | | 3:T乳酸耐力區 | 146~151 | 89~92% | | 4:A無氧耐力區 | 151~160 | 92~97.5% | | 5:I最大耗氧區 | 160~165 | 97.5~100% | | 最大心率為165 點此去設定最大心率 |
11月累積里程 : 195.21 km  MIZUNO WAVE RONIN 4 累積 : 4904.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'57" | 00:07'57" | | 2 | 05'44" | 00:13'41" | | 3 | 05'34" | 00:19'15" | | 4 | 06'03" | 00:25'18" | | 5 | 05'10" | 00:30'28" | | 6 | 05'10" | 00:35'38" | | 7 | 05'23" | 00:41'01" | | 8 | 05'28" | 00:46'29" | | 9 | 06'27" | 00:52'56" | | 10 | 05'33" | 00:58'29" | | 11 | 06'09" | 01:04'38" | | 12 | 06'49" | 01:11'27" | | 13 | 05'28" | 01:16'55" | | 14 | 05'40" | 01:22'35" | | 15 | 06'59" | 01:29'34" | | 16 | 05'34" | 01:35'08" | | 17 | 06'01" | 01:41'09" | | 18 | 05'30" | 01:46'39" | | 19 | 09'16" | 01:55'55" | | 20 | 06'15" | 02:02'10" | | 21 | 05'26" | 02:07'36" | | 22 | 06'15" | 02:13'51" | | 23 | 06'17" | 02:20'08" | | 24 | 05'51" | 02:25'59" | | 25 | 05'44" | 02:31'43" | | 26 | 06'24" | 02:38'07" | | 27 | 06'17" | 02:44'24" | | 28 | 05'42" | 02:50'06" | | 29 | 06'30" | 02:56'36" | | 30 | 05'47" | 03:02'23" | | 31 | 07'12" | 03:09'35" | | 32 | 06'39" | 03:16'14" | | 33 | 05'44" | 03:21'58" | | 34 | 06'55" | 03:28'53" | | 35 | 09'49" | 03:38'42" | | 36 | 06'46" | 03:45'28" | | 37 | 06'10" | 03:51'38" | | 38 | 05'53" | 03:57'31" | | 39 | 05'57" | 04:03'28" | | 40 | 05'55" | 04:09'23" | | 41 | 06'40" | 04:16'03" | | 42 | 05'54" | 04:21'57" | | 42.5 | 18'02" | 04:31'17" |
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