| 今天天氣非常適合跑步，以致成績比去年進步 30 分。今天的目標的策略是：
- 全馬破PB
- 50K 保 5
- 每 10K 休息拉筋一分鐘 (如果在 60 分內)
目標全部達成，每 10K 休息一分鐘的策略還不錯。全馬推進到近 3:50，如果順利應該今年富邦馬可以破 3:50。跑完全馬後改用 LSD 跑剩下的 8K，果然被不少人輾過，不過 50K 成績本來就不是太在意，有進步就好啦~ 11月累積里程 : 316.02 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'27" | 00:06'27" | | 2 | 05'46" | 00:12'13" | | 3 | 05'28" | 00:17'41" | | 4 | 05'29" | 00:23'10" | | 5 | 05'22" | 00:28'32" | | 6 | 05'20" | 00:33'52" | | 7 | 05'15" | 00:39'07" | | 8 | 05'13" | 00:44'20" | | 9 | 05'17" | 00:49'37" | | 10 | 05'14" | 00:54'51" | | 11 | 05'55" | 01:00'46" | | 12 | 05'14" | 01:06'00" | | 13 | 05'08" | 01:11'08" | | 14 | 05'12" | 01:16'20" | | 15 | 05'11" | 01:21'31" | | 16 | 05'23" | 01:26'54" | | 17 | 05'17" | 01:32'11" | | 18 | 05'13" | 01:37'24" | | 19 | 05'10" | 01:42'34" | | 20 | 05'04" | 01:47'38" | | 21 | 06'01" | 01:53'39" | | 22 | 04'59" | 01:58'38" | | 23 | 04'57" | 02:03'35" | | 24 | 05'02" | 02:08'37" | | 25 | 05'01" | 02:13'38" | | 26 | 05'19" | 02:18'57" | | 27 | 05'09" | 02:24'06" | | 28 | 05'09" | 02:29'15" | | 29 | 05'06" | 02:34'21" | | 30 | 05'07" | 02:39'28" | | 31 | 06'57" | 02:46'25" | | 32 | 05'11" | 02:51'36" | | 33 | 05'16" | 02:56'52" | | 34 | 05'20" | 03:02'12" | | 35 | 05'30" | 03:07'42" | | 36 | 05'38" | 03:13'20" | | 37 | 05'23" | 03:18'43" | | 38 | 05'27" | 03:24'10" | | 39 | 05'32" | 03:29'42" | | 40 | 05'38" | 03:35'20" | | 41 | 06'03" | 03:41'23" | | 42 | 03'39" | 03:45'02" | | 43 | 07'47" | 03:52'49" | | 44 | 07'52" | 04:00'41" | | 45 | 07'45" | 04:08'26" | | 46 | 08'33" | 04:16'59" | | 47 | 07'21" | 04:24'20" | | 48 | 07'12" | 04:31'32" | | 49 | 06'45" | 04:38'17" | | 50 | 07'07" | 04:45'24" | | 51 | 10'02" | 04:55'26" | | 50.8 | -28'-25" | 04:59'52" |
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50.0 km | 04:54:40 | 05:53/km | 第23馬
新北市
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