| 利用比賽順便到宜蘭走走與吃美食是最愉快的事,這次設定目邊有達成,跑的也很輕鬆愉快,輕鬆快樂跑是重要的 賽前宣言: 哈哈,又改為這一場 | 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 : 184.71 km  asics gel-kayano 22 累積 : 846.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 09'33" | 00:09'33" | | 2 | 07'05" | 00:16'38" | | 3 | 07'22" | 00:24'00" | | 4 | 06'47" | 00:30'47" | | 5 | 06'42" | 00:37'29" | | 6 | 07'16" | 00:44'45" | | 7 | 06'52" | 00:51'37" | | 8 | 07'02" | 00:58'39" | | 9 | 07'17" | 01:05'56" | | 10 | 07'00" | 01:12'56" | | 11 | 06'59" | 01:19'55" | | 12 | 07'13" | 01:27'08" | | 13 | 06'40" | 01:33'48" | | 14 | 06'50" | 01:40'38" | | 15 | 07'20" | 01:47'58" | | 16 | 06'49" | 01:54'47" | | 17 | 07'15" | 02:02'02" | | 18 | 07'02" | 02:09'04" | | 19 | 07'11" | 02:16'15" | | 20 | 06'51" | 02:23'06" | | 21 | 07'14" | 02:30'20" | | 22 | 07'43" | 02:38'03" | | 23 | 06'51" | 02:44'54" | | 24 | 07'12" | 02:52'06" | | 25 | 08'30" | 03:00'36" | | 26 | 07'48" | 03:08'24" | | 27 | 07'51" | 03:16'15" | | 28 | 08'20" | 03:24'35" | | 29 | 08'05" | 03:32'40" | | 30 | 09'27" | 03:42'07" | | 31 | 08'02" | 03:50'09" | | 32 | 08'45" | 03:58'54" | | 33 | 11'14" | 04:10'08" | | 34 | 09'46" | 04:19'54" | | 35 | 10'22" | 04:30'16" | | 36 | 07'53" | 04:38'09" | | 37 | 08'55" | 04:47'04" | | 38 | 09'36" | 04:56'40" | | 39 | 11'06" | 05:07'46" | | 40 | 08'48" | 05:16'34" | | 41 | 08'51" | 05:25'25" | | 41.8 | 08'31" | 05:32'09" |
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