| 今天天氣比上週阿公店還熱，在左腳掌腳背疼痛未減情況繼續參賽，配速有比上週進步，好好養傷，熱身賽算是順利完成。 賽前宣言: 笫一次參加，希望不要太熱 賽後評分: 備戰東京馬，還要再努力。 給 5 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 |
11月累積里程 : 383.52 km  NIKE AIR ZOOM ALPHAFLY NEXT% 瑩光 累積 : 1723.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'52" | 00:05'52" | | 2 | 05'03" | 00:10'55" | | 3 | 04'54" | 00:15'49" | | 4 | 04'51" | 00:20'40" | | 5 | 04'59" | 00:25'39" | | 6 | 04'59" | 00:30'38" | | 7 | 04'51" | 00:35'29" | | 8 | 04'53" | 00:40'22" | | 9 | 04'59" | 00:45'21" | | 10 | 04'57" | 00:50'18" | | 11 | 04'54" | 00:55'12" | | 12 | 04'57" | 01:00'09" | | 13 | 05'17" | 01:05'26" | | 14 | 04'54" | 01:10'20" | | 15 | 05'06" | 01:15'26" | | 16 | 05'07" | 01:20'33" | | 17 | 05'03" | 01:25'36" | | 18 | 05'03" | 01:30'39" | | 19 | 04'58" | 01:35'37" | | 20 | 04'53" | 01:40'30" | | 21 | 05'18" | 01:45'48" | | 22 | 05'01" | 01:50'49" | | 23 | 05'05" | 01:55'54" | | 24 | 05'08" | 02:01'02" | | 25 | 05'22" | 02:06'24" | | 26 | 05'07" | 02:11'31" | | 27 | 05'06" | 02:16'37" | | 28 | 05'22" | 02:21'59" | | 29 | 05'05" | 02:27'04" | | 30 | 05'11" | 02:32'15" | | 31 | 05'21" | 02:37'36" | | 32 | 05'13" | 02:42'49" | | 33 | 05'13" | 02:48'02" | | 34 | 05'26" | 02:53'28" | | 35 | 05'15" | 02:58'43" | | 36 | 05'30" | 03:04'13" | | 37 | 05'44" | 03:09'57" | | 38 | 05'27" | 03:15'24" | | 39 | 05'32" | 03:20'56" | | 40 | 06'01" | 03:26'57" | | 41 | 05'33" | 03:32'30" | | 42 | 05'21" | 03:37'51" | | 42.6 | 05'20" | 03:41'19" |
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