| 這次狀態比田中好，前半馬配到98分鐘，30K過後明顯掉速，老問題得好好克服。
1.補給策略成功，賽前30分鐘先Gel一個，15K之後再一個，沒有補BCAA，沒有飢餓感，賽前三天的碳水化合物、肝醣補充奏效
2.多虧12-14氣溫，熱開後跑起來舒服，沿路民眾也很熱情
3.下個目標315，課表調整重質不重量
謝謝跑團前輩智傑哥賽前一個月的建議，收穫滿滿 賽前宣言: 目標330 賽後評分: 棒 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 121~147 | 65~79% | | 2:M馬拉松配速區 | 147~166 | 79~89% | | 3:T乳酸耐力區 | 166~172 | 89~92% | | 4:A無氧耐力區 | 172~182 | 92~97.5% | | 5:I最大耗氧區 | 182~187 | 97.5~100% | | 最大心率為187 點此去設定最大心率 |
12月累積里程 : 403.94 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'11" | 00:05'11" | | 2 | 04'29" | 00:09'40" | | 3 | 04'35" | 00:14'15" | | 4 | 04'44" | 00:18'59" | | 5 | 04'38" | 00:23'37" | | 6 | 04'38" | 00:28'15" | | 7 | 04'44" | 00:32'59" | | 8 | 04'38" | 00:37'37" | | 9 | 04'39" | 00:42'16" | | 10 | 04'39" | 00:46'55" | | 11 | 04'40" | 00:51'35" | | 12 | 04'41" | 00:56'16" | | 13 | 04'45" | 01:01'01" | | 14 | 04'35" | 01:05'36" | | 15 | 04'39" | 01:10'15" | | 16 | 04'40" | 01:14'55" | | 17 | 04'40" | 01:19'35" | | 18 | 04'44" | 01:24'19" | | 19 | 04'40" | 01:28'59" | | 20 | 04'32" | 01:33'31" | | 21 | 04'46" | 01:38'17" | | 22 | 04'37" | 01:42'54" | | 23 | 04'44" | 01:47'38" | | 24 | 04'43" | 01:52'21" | | 25 | 04'48" | 01:57'09" | | 26 | 04'51" | 02:02'00" | | 27 | 04'49" | 02:06'49" | | 28 | 04'45" | 02:11'34" | | 29 | 04'44" | 02:16'18" | | 30 | 04'48" | 02:21'06" | | 31 | 04'53" | 02:25'59" | | 32 | 04'54" | 02:30'53" | | 33 | 04'51" | 02:35'44" | | 34 | 04'59" | 02:40'43" | | 35 | 05'04" | 02:45'47" | | 36 | 05'10" | 02:50'57" | | 37 | 05'05" | 02:56'02" | | 38 | 05'08" | 03:01'10" | | 39 | 05'32" | 03:06'42" | | 40 | 05'14" | 03:11'56" | | 41 | 06'14" | 03:18'10" | | 42 | 04'16" | 03:22'26" | | 42.3 | 04'24" | 03:23'53" |
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全馬 | 03:23:53 | 04:49/km | 第2馬
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