| 今天跟同事約好去跑不累的，平路慢慢跑，上坡小步跑+走，下坡順順跑，開跑前跑友問我要跑多久，我說5個小時....控制的還不錯，快樂完賽...手錶早按停了幾秒 賽前宣言: 全力去玩 | 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 |
10月累積里程 : 242.92 km  MIZUNO WAVE RONIN 4 累積 : 4904.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 08'00" | 00:08'00" | | 2 | 06'43" | 00:14'43" | | 3 | 06'37" | 00:21'20" | | 4 | 06'55" | 00:28'15" | | 5 | 06'13" | 00:34'28" | | 6 | 06'21" | 00:40'49" | | 7 | 06'18" | 00:47'07" | | 8 | 06'56" | 00:54'03" | | 9 | 06'24" | 01:00'27" | | 10 | 06'14" | 01:06'41" | | 11 | 07'53" | 01:14'34" | | 12 | 05'54" | 01:20'28" | | 13 | 08'26" | 01:28'54" | | 14 | 08'23" | 01:37'17" | | 15 | 05'52" | 01:43'09" | | 16 | 05'26" | 01:48'35" | | 17 | 06'30" | 01:55'05" | | 18 | 08'25" | 02:03'30" | | 19 | 09'30" | 02:13'00" | | 20 | 06'58" | 02:19'58" | | 21 | 08'40" | 02:28'38" | | 22 | 11'23" | 02:40'01" | | 23 | 07'20" | 02:47'21" | | 24 | 07'30" | 02:54'51" | | 25 | 05'29" | 03:00'20" | | 26 | 07'16" | 03:07'36" | | 27 | 06'18" | 03:13'54" | | 28 | 09'53" | 03:23'47" | | 29 | 07'20" | 03:31'07" | | 30 | 06'37" | 03:37'44" | | 31 | 10'15" | 03:47'59" | | 32 | 06'33" | 03:54'32" | | 33 | 05'54" | 04:00'26" | | 34 | 07'23" | 04:07'49" | | 35 | 05'20" | 04:13'09" | | 36 | 06'40" | 04:19'49" | | 37 | 05'00" | 04:24'49" | | 38 | 05'40" | 04:30'29" | | 39 | 05'31" | 04:36'00" | | 40 | 05'30" | 04:41'30" | | 41 | 07'27" | 04:48'57" | | 42 | 05'47" | 04:54'44" | | 42.6 | 05'22" | 04:57'53" |
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