| 最近狀況不是很好今天配速前半程相當保守前面10k肚子悶悶的痛，直到半馬後痛感不見了就開始依體感正常配速，最終還是有跑進330算是給自己信心加分，接下來継續展開台北馬的課表訓練。 賽後評分: 整體來說還算不錯 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~137 | 65~79% | | 2:M馬拉松配速區 | 137~154 | 79~89% | | 3:T乳酸耐力區 | 154~160 | 89~92% | | 4:A無氧耐力區 | 160~169 | 92~97.5% | | 5:I最大耗氧區 | 169~174 | 97.5~100% | | 最大心率為174 點此去設定最大心率 |
11月累積里程 : 404.43 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'18" | 00:05'18" | | 2 | 04'51" | 00:10'09" | | 3 | 04'59" | 00:15'08" | | 4 | 04'59" | 00:20'07" | | 5 | 04'57" | 00:25'04" | | 6 | 04'48" | 00:29'52" | | 7 | 04'59" | 00:34'51" | | 8 | 04'46" | 00:39'37" | | 9 | 04'52" | 00:44'29" | | 10 | 05'07" | 00:49'36" | | 11 | 04'59" | 00:54'35" | | 12 | 05'10" | 00:59'45" | | 13 | 04'57" | 01:04'42" | | 14 | 04'48" | 01:09'30" | | 15 | 04'51" | 01:14'21" | | 16 | 04'50" | 01:19'11" | | 17 | 04'50" | 01:24'01" | | 18 | 04'48" | 01:28'49" | | 19 | 04'51" | 01:33'40" | | 20 | 04'46" | 01:38'26" | | 21 | 04'46" | 01:43'12" | | 22 | 04'38" | 01:47'50" | | 23 | 04'42" | 01:52'32" | | 24 | 04'41" | 01:57'13" | | 25 | 04'43" | 02:01'56" | | 26 | 04'56" | 02:06'52" | | 27 | 04'34" | 02:11'26" | | 28 | 04'36" | 02:16'02" | | 29 | 04'35" | 02:20'37" | | 30 | 04'59" | 02:25'36" | | 31 | 04'51" | 02:30'27" | | 32 | 04'47" | 02:35'14" | | 33 | 04'51" | 02:40'05" | | 34 | 04'41" | 02:44'46" | | 35 | 04'47" | 02:49'33" | | 36 | 04'51" | 02:54'24" | | 37 | 04'31" | 02:58'55" | | 38 | 04'29" | 03:03'24" | | 39 | 04'40" | 03:08'04" | | 40 | 04'37" | 03:12'41" | | 41 | 04'37" | 03:17'18" | | 42 | 04'28" | 03:21'46" | | 42.5 | 04'28" | 03:24'08" |
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