30.4 km | 02:53:03 | 05:41/km日期: 2012-11-04 05:03 - 總爬升: 290 m - 地點: 新竹縣新埔、關西 - 平均心率: 31 - 卡路里: 1995 Cal - 溫度: 22°C - 濕度: 89%
Pace: 06'05" / 05'56" / 05'55" / 05'53" / 05'59" / 05'59" / 05'59" / 06'03" / 05'46" / 05'38" / 05'46" / 05'50" / 05'21" / 05'14" / 05'44" / 06'21" / 05'51" / 06'47" / 05'15" / 04'45" / 05'29" / 05'30" / 05'14" / 05'07" / 05'42" / 05'40" / 05'26" / 05'43" / 05'13" / 05'51" / 05'28" /
跟熱心的范大哥及幾位錸德科技慢跑社的同仁去試跑遠東新世紀馬拉松的第二、三折返點，對於地形及路線也有了基本了解
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 117~142 | 65~79% |
| 2:M馬拉松配速區 | 142~160 | 79~89% |
| 3:T乳酸耐力區 | 160~165 | 89~92% |
| 4:A無氧耐力區 | 165~175 | 92~97.5% |
| 5:I最大耗氧區 | 175~180 | 97.5~100% |
| 最大心率為180 點此去設定最大心率 |
11月累積里程 :
311.08 km 
MIZUNO WAVE MUSHA 4 累積 :
4468.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'05" | 00:06'05" |
| 2 | 05'56" | 00:12'01" |
| 3 | 05'55" | 00:17'56" |
| 4 | 05'53" | 00:23'49" |
| 5 | 05'59" | 00:29'48" |
| 6 | 05'59" | 00:35'47" |
| 7 | 05'59" | 00:41'46" |
| 8 | 06'03" | 00:47'49" |
| 9 | 05'46" | 00:53'35" |
| 10 | 05'38" | 00:59'13" |
| 11 | 05'46" | 01:04'59" |
| 12 | 05'50" | 01:10'49" |
| 13 | 05'21" | 01:16'10" |
| 14 | 05'14" | 01:21'24" |
| 15 | 05'44" | 01:27'08" |
| 16 | 06'21" | 01:33'29" |
| 17 | 05'51" | 01:39'20" |
| 18 | 06'47" | 01:46'07" |
| 19 | 05'15" | 01:51'22" |
| 20 | 04'45" | 01:56'07" |
| 21 | 05'29" | 02:01'36" |
| 22 | 05'30" | 02:07'06" |
| 23 | 05'14" | 02:12'20" |
| 24 | 05'07" | 02:17'27" |
| 25 | 05'42" | 02:23'09" |
| 26 | 05'40" | 02:28'49" |
| 27 | 05'26" | 02:34'15" |
| 28 | 05'43" | 02:39'58" |
| 29 | 05'13" | 02:45'11" |
| 30 | 05'51" | 02:51'02" |
| 30.4 | 05'28" | 02:53'03" |
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