| 開始忘了按，結束也忘了按，今天都在暴雨中前進，加上高低起伏，不是很好跑，也因為如此，認識了許多跑友，所以跑起來還蠻愉快的，不過里程多一公里，有賺到 賽前宣言: 12月的進度,和同事一起跑 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 107~130 | 65~79% | | 2:M馬拉松配速區 | 130~146 | 79~89% | | 3:T乳酸耐力區 | 146~151 | 89~92% | | 4:A無氧耐力區 | 151~160 | 92~97.5% | | 5:I最大耗氧區 | 160~165 | 97.5~100% | | 最大心率為165 點此去設定最大心率 |
12月累積里程 : 201.96 km  Asics gel-kayano 21 累積 : 984.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'08" | 00:07'08" | | 2 | 07'07" | 00:14'15" | | 3 | 07'14" | 00:21'29" | | 4 | 07'28" | 00:28'57" | | 5 | 07'48" | 00:36'45" | | 6 | 07'04" | 00:43'49" | | 7 | 09'18" | 00:53'07" | | 8 | 10'41" | 01:03'48" | | 9 | 08'05" | 01:11'53" | | 10 | 08'55" | 01:20'48" | | 11 | 06'52" | 01:27'40" | | 12 | 06'42" | 01:34'22" | | 13 | 06'53" | 01:41'15" | | 14 | 07'20" | 01:48'35" | | 15 | 07'22" | 01:55'57" | | 16 | 06'36" | 02:02'33" | | 17 | 07'28" | 02:10'01" | | 18 | 07'58" | 02:17'59" | | 19 | 11'18" | 02:29'17" | | 20 | 06'41" | 02:35'58" | | 21 | 06'45" | 02:42'43" | | 22 | 07'39" | 02:50'22" | | 23 | 09'57" | 03:00'19" | | 24 | 07'55" | 03:08'14" | | 25 | 06'58" | 03:15'12" | | 26 | 07'44" | 03:22'56" | | 27 | 08'37" | 03:31'33" | | 28 | 07'52" | 03:39'25" | | 29 | 09'56" | 03:49'21" | | 30 | 10'54" | 04:00'15" | | 31 | 09'09" | 04:09'24" | | 32 | 10'49" | 04:20'13" | | 33 | 09'09" | 04:29'22" | | 34 | 09'20" | 04:38'42" | | 35 | 07'09" | 04:45'51" | | 36 | 08'02" | 04:53'53" | | 37 | 07'57" | 05:01'50" | | 38 | 07'54" | 05:09'44" | | 39 | 06'38" | 05:16'22" | | 40 | 08'14" | 05:24'36" | | 41 | 07'04" | 05:31'40" | | 42 | 07'40" | 05:39'20" | | 42.7 | 16'18" | 05:50'35" |
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