| 有進步，再接再厲，希望能練進4小時~石岡好美，優質的工作人員及沿途的加油團~~超讚 賽前宣言: run | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 124~150 | 65~79% | | 2:M馬拉松配速區 | 150~169 | 79~89% | | 3:T乳酸耐力區 | 169~175 | 89~92% | | 4:A無氧耐力區 | 175~186 | 92~97.5% | | 5:I最大耗氧區 | 186~191 | 97.5~100% | | 最大心率為191 點此去設定最大心率 |
11月累積里程 : 217.65 km  ASICS 虎走 累積 : 420.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'43" | 00:06'43" | | 2 | 05'35" | 00:12'18" | | 3 | 05'36" | 00:17'54" | | 4 | 05'09" | 00:23'03" | | 5 | 04'56" | 00:27'59" | | 6 | 05'24" | 00:33'23" | | 7 | 05'23" | 00:38'46" | | 8 | 05'17" | 00:44'03" | | 9 | 05'26" | 00:49'29" | | 10 | 05'13" | 00:54'42" | | 11 | 05'48" | 01:00'30" | | 12 | 04'56" | 01:05'26" | | 13 | 05'00" | 01:10'26" | | 14 | 05'19" | 01:15'45" | | 15 | 05'18" | 01:21'03" | | 16 | 06'34" | 01:27'37" | | 17 | 05'07" | 01:32'44" | | 18 | 05'40" | 01:38'24" | | 19 | 05'06" | 01:43'30" | | 20 | 05'05" | 01:48'35" | | 21 | 05'43" | 01:54'18" | | 22 | 05'17" | 01:59'35" | | 23 | 05'38" | 02:05'13" | | 24 | 06'10" | 02:11'23" | | 25 | 06'00" | 02:17'23" | | 26 | 05'49" | 02:23'12" | | 27 | 06'49" | 02:30'01" | | 28 | 05'50" | 02:35'51" | | 29 | 06'46" | 02:42'37" | | 30 | 06'08" | 02:48'45" | | 31 | 07'05" | 02:55'50" | | 32 | 05'53" | 03:01'43" | | 33 | 07'02" | 03:08'45" | | 34 | 09'13" | 03:17'58" | | 35 | 03'26" | 03:21'24" | | 36 | 07'35" | 03:28'59" | | 37 | 07'33" | 03:36'32" | | 38 | 09'44" | 03:46'16" | | 39 | 08'57" | 03:55'13" | | 40 | 07'02" | 04:02'15" | | 41 | 05'48" | 04:08'03" | | 42 | 06'28" | 04:14'31" | | 42.3 | 04'31" | 04:15'44" |
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