| 第一場阿拖全馬，感謝嘉鵬學長陪跑前端，世杰哥陪跑後段。連馬完成，爽快！ 賽前宣言: 第一次跑水 賽後評分: 真的有趣，下次一定下水跑 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 120~146 | 65~79% | | 2:M馬拉松配速區 | 146~164 | 79~89% | | 3:T乳酸耐力區 | 164~170 | 89~92% | | 4:A無氧耐力區 | 170~180 | 92~97.5% | | 5:I最大耗氧區 | 180~185 | 97.5~100% | | 最大心率為185 點此去設定最大心率 |
11月累積里程 : 333.04 km  母子牌-丫拖-黃2 累積 : 1110.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'41" | 00:05'41" | | 2 | 05'27" | 00:11'08" | | 3 | 05'45" | 00:16'53" | | 4 | 05'28" | 00:22'21" | | 5 | 05'27" | 00:27'48" | | 6 | 05'38" | 00:33'26" | | 7 | 05'19" | 00:38'45" | | 8 | 05'27" | 00:44'12" | | 9 | 05'26" | 00:49'38" | | 10 | 05'53" | 00:55'31" | | 11 | 05'43" | 01:01'14" | | 12 | 07'48" | 01:09'02" | | 13 | 07'17" | 01:16'19" | | 14 | 05'24" | 01:21'43" | | 15 | 05'17" | 01:27'00" | | 16 | 06'34" | 01:33'34" | | 17 | 05'34" | 01:39'08" | | 18 | 05'41" | 01:44'49" | | 19 | 06'52" | 01:51'41" | | 20 | 06'29" | 01:58'10" | | 21 | 05'08" | 02:03'18" | | 22 | 07'19" | 02:10'37" | | 23 | 06'22" | 02:16'59" | | 24 | 05'57" | 02:22'56" | | 25 | 06'17" | 02:29'13" | | 26 | 06'31" | 02:35'44" | | 27 | 05'50" | 02:41'34" | | 28 | 08'05" | 02:49'39" | | 29 | 06'10" | 02:55'49" | | 30 | 06'26" | 03:02'15" | | 31 | 08'45" | 03:11'00" | | 32 | 08'30" | 03:19'30" | | 33 | 08'22" | 03:27'52" | | 34 | 07'11" | 03:35'03" | | 35 | 06'43" | 03:41'46" | | 36 | 06'46" | 03:48'32" | | 37 | 07'39" | 03:56'11" | | 38 | 07'47" | 04:03'58" | | 39 | 06'46" | 04:10'44" | | 40 | 07'43" | 04:18'27" | | 41 | 07'30" | 04:25'57" | | 42 | 06'25" | 04:32'22" | | 42.5 | 04'50" | 04:34'39" |
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