| 很久的時間沒有好好練跑及用心比賽了，大多陪老婆跑或和跑友吃吃喝喝歡樂跑，12月稍微拉升跑量，賽道平坦丶天候涼爽，成績有恢復往年狀況，希望自己能保持練跑習慣(紅豆馬加距離不加價)👍 賽後評分: 補給優丶加油團熱情丶伴手禮及完賽奬牌有特色，如果全丶半馬分流處能提前設立告示看板並適時正確引導會更好 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 122~148 | 65~79% | | 2:M馬拉松配速區 | 148~167 | 79~89% | | 3:T乳酸耐力區 | 167~172 | 89~92% | | 4:A無氧耐力區 | 172~183 | 92~97.5% | | 5:I最大耗氧區 | 183~188 | 97.5~100% | | 最大心率為188 點此去設定最大心率 |
12月累積里程 : 312.08 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'25" | 00:05'25" | | 2 | 04'53" | 00:10'18" | | 3 | 04'50" | 00:15'08" | | 4 | 04'54" | 00:20'02" | | 5 | 04'47" | 00:24'49" | | 6 | 04'49" | 00:29'38" | | 7 | 04'52" | 00:34'30" | | 8 | 04'46" | 00:39'16" | | 9 | 04'50" | 00:44'06" | | 10 | 04'54" | 00:49'00" | | 11 | 04'50" | 00:53'50" | | 12 | 04'51" | 00:58'41" | | 13 | 04'47" | 01:03'28" | | 14 | 04'57" | 01:08'25" | | 15 | 04'52" | 01:13'17" | | 16 | 04'51" | 01:18'08" | | 17 | 04'52" | 01:23'00" | | 18 | 05'00" | 01:28'00" | | 19 | 04'51" | 01:32'51" | | 20 | 04'54" | 01:37'45" | | 21 | 05'05" | 01:42'50" | | 22 | 04'56" | 01:47'46" | | 23 | 05'01" | 01:52'47" | | 24 | 05'05" | 01:57'52" | | 25 | 05'01" | 02:02'53" | | 26 | 05'02" | 02:07'55" | | 27 | 05'01" | 02:12'56" | | 28 | 05'01" | 02:17'57" | | 29 | 05'13" | 02:23'10" | | 30 | 04'55" | 02:28'05" | | 31 | 04'51" | 02:32'56" | | 32 | 05'03" | 02:37'59" | | 33 | 04'56" | 02:42'55" | | 34 | 04'50" | 02:47'45" | | 35 | 05'04" | 02:52'49" | | 36 | 04'52" | 02:57'41" | | 37 | 04'59" | 03:02'40" | | 38 | 05'20" | 03:08'00" | | 39 | 04'56" | 03:12'56" | | 40 | 05'08" | 03:18'04" | | 41 | 04'58" | 03:23'02" | | 42 | 05'09" | 03:28'11" | | 43 | 04'55" | 03:33'06" | | 43.1 | 04'12" | 03:33'32" |
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