| 天時地利人和，寒流加上大太陽，還有PTT隊友的加持，
這場比賽跑出了好成績，這個月跑量減少不過增加了速度
的訓練刻意加強肌力訓練，這場比賽只跑河堤，正好可以
驗收一下訓練的成果，果然收到不錯的效果，不過為了避
免受傷，速度的練習不敢跑太多。
原本設定７分速來跑，今天狀況不錯試著加速到６分速，
沒想到還可以維持３０Ｋ，後面開始肌力明顯衰退，過了
４２Ｋ，小腿開始抽筋，反正已經破ＰＢ了，最後８Ｋ在
走走停停中完成，避免受傷，富邦馬再來拼一次看看。 賽前宣言: 希望早日達成100K的目標... | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 111~135 | 65~79% | | 2:M馬拉松配速區 | 135~152 | 79~89% | | 3:T乳酸耐力區 | 152~157 | 89~92% | | 4:A無氧耐力區 | 157~166 | 92~97.5% | | 5:I最大耗氧區 | 166~171 | 97.5~100% | | 最大心率為171 點此去設定最大心率 |
11月累積里程 : 180.22 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'06" | 00:07'06" | | 2 | 06'18" | 00:13'24" | | 3 | 06'04" | 00:19'28" | | 4 | 06'00" | 00:25'28" | | 5 | 05'58" | 00:31'26" | | 6 | 06'27" | 00:37'53" | | 7 | 05'48" | 00:43'41" | | 8 | 05'50" | 00:49'31" | | 9 | 05'40" | 00:55'11" | | 10 | 05'43" | 01:00'54" | | 11 | 06'50" | 01:07'44" | | 12 | 05'45" | 01:13'29" | | 13 | 05'44" | 01:19'13" | | 14 | 05'53" | 01:25'06" | | 15 | 05'47" | 01:30'53" | | 16 | 06'20" | 01:37'13" | | 17 | 05'33" | 01:42'46" | | 18 | 05'17" | 01:48'03" | | 19 | 05'21" | 01:53'24" | | 20 | 05'33" | 01:58'57" | | 21 | 06'45" | 02:05'42" | | 22 | 05'41" | 02:11'23" | | 23 | 05'39" | 02:17'02" | | 24 | 05'35" | 02:22'37" | | 25 | 05'34" | 02:28'11" | | 26 | 06'59" | 02:35'10" | | 27 | 05'37" | 02:40'47" | | 28 | 05'43" | 02:46'30" | | 29 | 05'40" | 02:52'10" | | 30 | 05'50" | 02:58'00" | | 31 | 08'01" | 03:06'01" | | 32 | 06'24" | 03:12'25" | | 33 | 06'24" | 03:18'49" | | 34 | 06'35" | 03:25'24" | | 35 | 06'41" | 03:32'05" | | 36 | 09'17" | 03:41'22" | | 37 | 06'51" | 03:48'13" | | 38 | 06'52" | 03:55'05" | | 39 | 06'53" | 04:01'58" | | 40 | 07'19" | 04:09'17" | | 41 | 08'41" | 04:17'58" | | 42 | 08'03" | 04:26'01" | | 43 | 08'51" | 04:34'52" | | 44 | 08'42" | 04:43'34" | | 45 | 10'16" | 04:53'50" | | 46 | 11'01" | 05:04'51" | | 47 | 09'16" | 05:14'07" | | 48 | 08'52" | 05:22'59" | | 49 | 07'32" | 05:30'31" | | 50 | 07'27" | 05:37'58" | | 50.5 | 13'11" | 05:44'09" |
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