|  全馬 | 04:08:13 | 05:52/km | 第4馬| 官方成績 | | 日期 | 2019-12-22 | | 成績 | 04:08:13 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 05:52/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:30'21" (+02'38") | 00:59'58" (+02'48") | | 00:29'37" (+01'54") | | 00:29'15" (+01'32") | 00:58'00" (+00'50") | | 00:28'45" (+01'02") | | 00:29'09" (+01'26") | 00:57'57" (+00'47") | | 00:28'48" (+01'05") | | 00:27'43" | 00:57'10" | | 00:29'27" (+01'44") | |
日期: 2019-12-22 06:20 - 平均心率: 160 - 卡路里: 3386 Cal - 平均步頻: 184 - 溫度: 21°C - 濕度: 85% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 06'02" (+00'40") | 1000 / 1000 | | 2 | | 05'57" (+00'35") | 1000 / 2000 | | 3 | | 06'13" (+00'51") | 1000 / 3000 | | 4 | | 06'02" (+00'40") | 1000 / 4000 | | 5 | | 06'04" (+00'42") | 1000 / 5000 |
| 6 | | 05'57" (+00'35") | 1000 / 6000 | | 7 | | 05'52" (+00'30") | 1000 / 7000 | | 8 | | 05'54" (+00'32") | 1000 / 8000 | | 9 | | 06'00" (+00'38") | 1000 / 9000 | | 10 | | 05'51" (+00'29") | 1000 / 10000 | | 11 | | 06'03" (+00'41") | 1000 / 11000 | | 12 | | 05'42" (+00'20") | 1000 / 12000 | | 13 | | 05'41" (+00'19") | 1000 / 13000 | | 14 | | 06'06" (+00'44") | 1000 / 14000 | | 15 | | 05'42" (+00'20") | 1000 / 15000 | | 16 | | 05'56" (+00'34") | 1000 / 16000 | | 17 | | 05'39" (+00'17") | 1000 / 17000 | | 18 | | 05'51" (+00'29") | 1000 / 18000 | | 19 | | 05'36" (+00'14") | 1000 / 19000 | | 20 | | 05'41" (+00'19") | 1000 / 20000 | | 21 | | 05'53" (+00'31") | 1000 / 21000 | | 22 | | 05'35" (+00'13") | 1000 / 22000 | | 23 | | 06'34" (+01'12") | 1000 / 23000 | | 24 | | 05'33" (+00'11") | 1000 / 24000 | | 25 | | 05'31" (+00'09") | 1000 / 25000 | | 26 | | 05'51" (+00'29") | 1000 / 26000 | | 27 | | 05'44" (+00'22") | 1000 / 27000 | | 28 | | 05'58" (+00'36") | 1000 / 28000 | | 29 | | 05'32" (+00'10") | 1000 / 29000 | | 30 | | 05'41" (+00'19") | 1000 / 30000 | | 31 | | 05'29" (+00'07") | 1000 / 31000 | | 32 | | 05'48" (+00'26") | 1000 / 32000 | | 33 | | 05'22" | 1000 / 33000 | | 34 | | 05'37" (+00'15") | 1000 / 34000 | | 35 | | 05'25" (+00'03") | 1000 / 35000 | | 36 | | 05'26" (+00'04") | 1000 / 36000 | | 37 | | 05'39" (+00'17") | 1000 / 37000 | | 38 | | 05'59" (+00'37") | 1000 / 38000 | | 39 | | 06'19" (+00'57") | 1000 / 39000 | | 40 | | 06'01" (+00'39") | 1000 / 40000 | | 41 | | 06'41" (+01'19") | 1000 / 41000 | | 42 | | 06'09" (+00'47") | 1000 / 42000 | | 43 | | 06'09" (+00'47") | 373 / 42373 |
 台南常益  脫離抽筋跑者之不滿意尚能接受
上個月，從74狂肥到83的我，田中馬得到苦果，跑了快五小時；單攻北大武也讓同伴等了一個多小時；開始痛定思痛增加跑量，在ina跟安琪的互相傷害下，這隻馬減到80才來跑。一開始二位互相傷害的跑伴給我定了0420的目標，但不倔的我，雖然練不夠又肥肥，但還是想拼一下sub4。
賽前看文章，速度配不好，初期減省的10秒，後面可能會多一分鐘；可是我自己經驗，只要一抽筋用走的，不是一分鐘，至少三分鐘。
一開賽，很激動的想衝出去，但很克制的把他慢下來，任由眾多人潮把我超車，還是要忍住，就當練心囉。一開始的六分速、並隨著里程增加慢慢加速，前面30K還算順利，但在34K時突然有小抽筋的fu，因此最後10K沒有達到預期目標，而且右膝也開始疼痛；雖然無緣sub4我還是不想停下來用走的，畢竟前三馬走夠多了。
雖然沒sub4，但今天我有盡全力把他跑完，其他的就待以後的減重跟練習了，做自己的偶像，持續加油
#感謝老媽子安琪的鹽錠跟BCAA
#謝謝Ina跟安琪的逼逼逼
#感恩同學元廷昨晚的海尼根跟小菜，幸好沒有害歸庒 賽前宣言: 吃水果去 賽後評分: 跑完還有東西吃 非常棒
但冬至也熱到太誇張 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~138 | 65~79% | | 2:M馬拉松配速區 | 138~155 | 79~89% | | 3:T乳酸耐力區 | 155~161 | 89~92% | | 4:A無氧耐力區 | 161~170 | 92~97.5% | | 5:I最大耗氧區 | 170~175 | 97.5~100% | | 最大心率為175 點此去設定最大心率 |
12月累積里程 : 377.55 km  Asics Tartherzeal 6 深綠 累積 : 1485.2 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'02" | 00:06'02" | | 2 | 05'58" | 00:12'00" | | 3 | 06'14" | 00:18'14" | | 4 | 06'02" | 00:24'16" | | 5 | 06'05" | 00:30'21" | | 6 | 05'58" | 00:36'19" | | 7 | 05'53" | 00:42'12" | | 8 | 05'54" | 00:48'06" | | 9 | 06'00" | 00:54'06" | | 10 | 05'52" | 00:59'58" | | 11 | 06'03" | 01:06'01" | | 12 | 05'42" | 01:11'43" | | 13 | 05'42" | 01:17'25" | | 14 | 06'06" | 01:23'31" | | 15 | 05'42" | 01:29'13" | | 16 | 05'57" | 01:35'10" | | 17 | 05'39" | 01:40'49" | | 18 | 05'51" | 01:46'40" | | 19 | 05'36" | 01:52'16" | | 20 | 05'42" | 01:57'58" | | 21 | 05'54" | 02:03'52" | | 22 | 05'35" | 02:09'27" | | 23 | 06'34" | 02:16'01" | | 24 | 05'34" | 02:21'35" | | 25 | 05'32" | 02:27'07" | | 26 | 05'51" | 02:32'58" | | 27 | 05'44" | 02:38'42" | | 28 | 05'59" | 02:44'41" | | 29 | 05'33" | 02:50'14" | | 30 | 05'41" | 02:55'55" | | 31 | 05'29" | 03:01'24" | | 32 | 05'49" | 03:07'13" | | 33 | 05'22" | 03:12'35" | | 34 | 05'38" | 03:18'13" | | 35 | 05'25" | 03:23'38" | | 36 | 05'26" | 03:29'04" | | 37 | 05'40" | 03:34'44" | | 38 | 05'59" | 03:40'43" | | 39 | 06'20" | 03:47'03" | | 40 | 06'02" | 03:53'05" | | 41 | 06'41" | 03:59'46" | | 42 | 06'10" | 04:05'56" | | 42.4 | 06'06" | 04:08'13" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|
留言 
展開計圈分析
