| 恭喜破PB 全馬 | 03:23:13 | 04:48/km | 第22馬官方成績 | 日期 | 2015-01-18 | 成績 | 03:23:13 | 總名次 | 81 / - | 分組名次 | 24 / - | 平均速度 | 04:48/km |
jack.hung 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:21'48" | 00:44'48" | | 00:23'00" (+01'12") | | 00:23'20" (+01'32") | 00:46'45" (+01'57") | | 00:23'25" (+01'37") | | 00:23'33" (+01'45") | 00:46'49" (+02'01") | | 00:23'16" (+01'28") | | 00:27'39" (+05'51") | 00:52'59" (+08'11") | | 00:25'20" (+03'32") | |
日期: 2015-01-18 07:05 - 總爬升: 207 m - 卡路里: 2917 Cal - 溫度: 10°C - 濕度: 71% 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 1 | | 04'15" (+00'05") | 1000 / 1000 | 2 | | 04'10" | 1000 / 2000 | 3 | | 04'24" (+00'14") | 1000 / 3000 | 4 | | 04'32" (+00'22") | 1000 / 4000 | 5 | | 04'24" (+00'14") | 1000 / 5000 |
6 | | 04'37" (+00'27") | 1000 / 6000 | 7 | | 04'31" (+00'21") | 1000 / 7000 | 8 | | 04'36" (+00'26") | 1000 / 8000 | 9 | | 04'39" (+00'29") | 1000 / 9000 | 10 | | 04'34" (+00'24") | 1000 / 10000 | 11 | | 04'39" (+00'29") | 1000 / 11000 | 12 | | 04'36" (+00'26") | 1000 / 12000 | 13 | | 04'46" (+00'36") | 1000 / 13000 | 14 | | 04'46" (+00'36") | 1000 / 14000 | 15 | | 04'31" (+00'21") | 1000 / 15000 | 16 | | 04'36" (+00'26") | 1000 / 16000 | 17 | | 04'36" (+00'26") | 1000 / 17000 | 18 | | 04'47" (+00'37") | 1000 / 18000 | 19 | | 04'41" (+00'31") | 1000 / 19000 | 20 | | 04'42" (+00'32") | 1000 / 20000 | 21 | | 04'39" (+00'29") | 1000 / 21000 | 22 | | 04'41" (+00'31") | 1000 / 22000 | 23 | | 04'43" (+00'33") | 1000 / 23000 | 24 | | 04'50" (+00'40") | 1000 / 24000 | 25 | | 04'38" (+00'28") | 1000 / 25000 | 26 | | 04'30" (+00'20") | 1000 / 26000 | 27 | | 04'30" (+00'20") | 1000 / 27000 | 28 | | 04'47" (+00'37") | 1000 / 28000 | 29 | | 04'44" (+00'34") | 1000 / 29000 | 30 | | 04'42" (+00'32") | 1000 / 30000 | 31 | | 04'54" (+00'44") | 1000 / 31000 | 32 | | 04'59" (+00'49") | 1000 / 32000 | 33 | | 05'33" (+01'23") | 1000 / 33000 | 34 | | 05'48" (+01'38") | 1000 / 34000 | 35 | | 06'23" (+02'13") | 1000 / 35000 | 36 | | 04'58" (+00'48") | 1000 / 36000 | 37 | | 04'55" (+00'45") | 1000 / 37000 | 38 | | 05'39" (+01'29") | 1000 / 38000 | 39 | | 04'58" (+00'48") | 1000 / 39000 | 40 | | 04'47" (+00'37") | 1000 / 40000 | 41 | | 04'40" (+00'30") | 1000 / 41000 | 42 | | 05'26" (+01'16") | 1000 / 42000 | 43 | | 04'37" (+00'27") | 392 / 42392 |
Sun, Jan 18, 2015 7:01 AM China Standard Time
Temperature:14℃ (Real Feel 14℃), Weather:Sunny
Distance:42.39km,
Time:03: 23:16.6(大會時間PB 3:23:16,晶片時間PB 3:23:13)
Pace:4:48/ km
2015金門馬拉松
賽前宣言:我要破PB(3:27:09)
結果:創PB 3:23:13
賽前計畫前半程1:35,後半程1:45。
額外補給: POWER Gel (19K, 29K各一包),粉狀BCAA(35K一包)
開跑後前半程1:36還算是有在計畫中進行,31K前一切都在我覺得掌握的還不錯。如果持續下去,三小時跑完39K破3:20應該不是難事。
過了太湖準備上太武山,這時心裡還滿不安的。話說去年就是栽在這個坡,沒能在這場破PB(還好後來萬金石有破)。這坡明明沒很陡,平常在練山路這種坡度,我還滿喜歡用衝的上去,照理對我還說是沒有難度的。但去年來到這就是抽筋,真是我已想不到的。
這場賽事前,我刻意跑幾場山地馬練習就是要避免這場再次抽筋。這次我覺得我準備的很充足,但由於有去年的陰影,這次還是有點怕。
上太武山山坡刻意慢慢凸上去,希望慢一點可以避免抽筋發生。結果千算萬算還是算不到。爬到一半山裡一陣冷風吹來,小腿被風吹到突然抽一下>_<不會吧!難道是個信號。這時候配速放更慢甚至走了起來。下到金剛堡的公車亭,小腿突然整個抽起來。這會不會太巧,去年也是在這公車亭大抽了起來。
此時逼得我趕緊停下來緩和紓解。幾秒後好轉便開始試著走,之後慢慢放速度。接著的下坡也不太敢跑快。接到伯玉路後才開始慢慢跑起來。
這時我知道我已經破3:20無望了。只能退而求其次以破3:25為目標。跑著剩下距終點公里左右又碰到一個非常緩的緩坡,上太武山的FU又來了,突然間抽了一下>_< 逼得我只能五分多的配速用龜到終點。3:23:16完賽。讓我的驗收過關,接下來的萬金石馬拉松壓力就不用那麼大了。
Laps
Split
Time
Distance
Avg Pace
Best Pace
Avg Run Cadence
Avg Stride Length
Calories
Summary 3:23:16.6 42.39 4:48 3:21 184 1.13 2,958
1 4:15.8 1.00 4:16 3:21 190 1.23 66
2 4:10.9 1.00 4:11 3:46 188 1.27 69
3 4:24.9 1.00 4:25 3:45 188 1.20 70
4 4:32.4 1.00 4:32 4:01 188 1.17 70
5 4:24.5 1.00 4:24 3:58 188 1.21 68
6 4:37.9 1.00 4:38 4:10 186 1.16 70
7 4:31.7 1.00 4:32 4:12 186 1.19 69
8 4:36.1 1.00 4:36 4:08 186 1.17 70
9 4:39.4 1.00 4:39 4:07 184 1.17 70
10 4:34.1 1.00 4:34 4:20 184 1.19 70
11 4:39.6 1.00 4:40 4:21 186 1.15 70
12 4:36.9 1.00 4:37 4:14 184 1.18 70
13 4:46.6 1.00 4:47 4:06 186 1.13 70
14 4:46.0 1.00 4:46 3:47 184 1.14 71
15 4:31.5 1.00 4:32 3:41 184 1.20 70
16 4:36.5 1.00 4:37 3:42 184 1.18 70
17 4:36.0 1.00 4:36 4:11 184 1.18 69
18 4:47.9 1.00 4:48 3:57 184 1.13 71
19 4:41.8 1.00 4:42 4:21 184 1.16 70
20 4:42.5 1.00 4:42 3:53 184 1.15 70
21 4:39.8 1.00 4:40 4:14 184 1.17 70
22 4:41.5 1.00 4:42 4:19 184 1.16 70
23 4:43.1 1.00 4:43 4:08 182 1.16 70
24 4:50.2 1.00 4:50 4:25 184 1.12 71
25 4:38.9 1.00 4:39 4:17 186 1.16 69
26 4:30.1 1.00 4:30 4:03 188 1.18 70
27 4:30.4 1.00 4:30 4:04 186 1.19 70
28 4:48.0 1.00 4:48 4:09 182 1.14 70
29 4:44.2 1.00 4:44 3:57 184 1.15 69
30 4:42.6 1.00 4:43 4:03 184 1.15 70
31 4:54.5 1.00 4:54 4:08 180 1.13 71
32 4:59.4 1.00 4:59 4:24 182 1.10 70
33 5:34.0 1.00 5:34 4:30 182 0.99 71
34 5:48.4 1.00 5:48 4:26 178 0.97 69
35 6:23.0 1.00 6:23 4:05 160 0.98 70
36 4:58.2 1.00 4:58 4:18 180 1.12 69
37 4:55.8 1.00 4:56 4:17 182 1.11 70
38 5:39.1 1.00 5:39 4:46 180 0.98 69
39 4:58.7 1.00 4:59 4:32 182 1.10 69
40 4:47.7 1.00 4:48 4:19 182 1.15 70
41 4:40.7 1.00 4:41 3:40 182 1.17 71
42 5:26.1 1.00 5:26 4:41 182 1.01 70
43 1:48.9 0.39 4:37 4:24 184 1.18 27
Export to CSV
賽前宣言: 我要破PB~~~~~~~~~~ 1月累積里程 : 307.17 km 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'16" | 00:04'16" | 2 | 04'10" | 00:08'26" | 3 | 04'25" | 00:12'51" | 4 | 04'33" | 00:17'24" | 5 | 04'24" | 00:21'48" | 6 | 04'38" | 00:26'26" | 7 | 04'32" | 00:30'58" | 8 | 04'36" | 00:35'34" | 9 | 04'39" | 00:40'13" | 10 | 04'35" | 00:44'48" | 11 | 04'39" | 00:49'27" | 12 | 04'37" | 00:54'04" | 13 | 04'46" | 00:58'50" | 14 | 04'47" | 01:03'37" | 15 | 04'31" | 01:08'08" | 16 | 04'37" | 01:12'45" | 17 | 04'36" | 01:17'21" | 18 | 04'48" | 01:22'09" | 19 | 04'41" | 01:26'50" | 20 | 04'43" | 01:31'33" | 21 | 04'40" | 01:36'13" | 22 | 04'41" | 01:40'54" | 23 | 04'43" | 01:45'37" | 24 | 04'51" | 01:50'28" | 25 | 04'38" | 01:55'06" | 26 | 04'31" | 01:59'37" | 27 | 04'30" | 02:04'07" | 28 | 04'48" | 02:08'55" | 29 | 04'44" | 02:13'39" | 30 | 04'43" | 02:18'22" | 31 | 04'54" | 02:23'16" | 32 | 05'00" | 02:28'16" | 33 | 05'34" | 02:33'50" | 34 | 05'48" | 02:39'38" | 35 | 06'23" | 02:46'01" | 36 | 04'59" | 02:51'00" | 37 | 04'55" | 02:55'55" | 38 | 05'39" | 03:01'34" | 39 | 04'59" | 03:06'33" | 40 | 04'48" | 03:11'21" | 41 | 04'40" | 03:16'01" | 42 | 05'26" | 03:21'27" | 42.4 | 04'37" | 03:23'16" |
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