|  全馬 | 03:38:55 | 05:11/km | 第13馬| 官方成績 | | 日期 | 2016-03-20 | | 成績 | 03:38:55 | | 總名次 | 142 / 294 | | 分組名次 | 28 / 56 | | 平均速度 | 05:11/km |
520Pan(靜心湖午跑班)  | 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:25'02" (+01'16") | 00:49'26" (+01'39") | | 00:24'24" (+00'38") | | 00:23'46" | 00:47'47" | | 00:24'01" (+00'15") | | 00:26'05" (+02'19") | 00:53'15" (+05'28") | | 00:27'10" (+03'24") | | 00:27'05" (+03'19") | 00:55'05" (+07'18") | | 00:28'00" (+04'14") | |
日期: 2016-03-20 06:02 - 地點: 台北國道 - 天氣: 舒適 - 平均心率: 70 - 卡路里: 3631 Cal - 溫度: 19°C - 濕度: 83% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 05'08" (+00'30") | 988 / 988 | | 2 | | 05'03" (+00'25") | 1011 / 1999 | | 3 | | 04'54" (+00'16") | 998 / 2998 | | 4 | | 04'51" (+00'13") | 996 / 3995 | | 5 | | 05'00" (+00'22") | 998 / 4993 |
| 6 | | 04'54" (+00'16") | 1003 / 5996 | | 7 | | 04'51" (+00'13") | 998 / 6995 | | 8 | | 04'51" (+00'13") | 1004 / 7999 | | 9 | | 04'57" (+00'19") | 1005 / 9005 | | 10 | | 04'51" (+00'13") | 987 / 9993 | | 11 | | 04'53" (+00'15") | 1000 / 10993 | | 12 | | 04'45" (+00'07") | 1006 / 11999 | | 13 | | 04'42" (+00'04") | 991 / 12991 | | 14 | | 04'38" | 1008 / 13999 | | 15 | | 04'44" (+00'06") | 999 / 14999 | | 16 | | 04'39" (+00'01") | 1001 / 16001 | | 17 | | 04'48" (+00'10") | 990 / 16992 | | 18 | | 04'48" (+00'10") | 1005 / 17997 | | 19 | | 04'58" (+00'20") | 1001 / 18999 | | 20 | | 04'45" (+00'07") | 1000 / 19999 | | 21 | | 04'52" (+00'14") | 1006 / 21005 | | 22 | | 05'16" (+00'38") | 1003 / 22008 | | 23 | | 05'21" (+00'43") | 995 / 23004 | | 24 | | 05'23" (+00'45") | 999 / 24003 | | 25 | | 05'12" (+00'34") | 1002 / 25006 | | 26 | | 05'20" (+00'42") | 997 / 26003 | | 27 | | 05'25" (+00'47") | 997 / 27001 | | 28 | | 05'17" (+00'39") | 1003 / 28004 | | 29 | | 05'26" (+00'48") | 1000 / 29005 | | 30 | | 05'39" (+01'01") | 998 / 30004 | | 31 | | 05'44" (+01'06") | 1005 / 31010 | | 32 | | 05'25" (+00'47") | 998 / 32008 | | 33 | | 05'32" (+00'54") | 997 / 33006 | | 34 | | 05'14" (+00'36") | 1005 / 34012 | | 35 | | 05'09" (+00'31") | 1002 / 35014 | | 36 | | 05'18" (+00'40") | 994 / 36008 | | 37 | | 05'23" (+00'45") | 1003 / 37011 | | 38 | | 05'39" (+01'01") | 990 / 38002 | | 39 | | 05'36" (+00'58") | 1013 / 39015 | | 40 | | 06'02" (+01'24") | 990 / 40006 | | 41 | | 05'38" (+01'00") | 1008 / 41014 | | 42 | | 05'40" (+01'02") | 995 / 42009 | | 43 | | 05'16" (+00'38") | 385 / 42395 |
今天的目標是4小時內完賽,第一趟與半馬一起跑又有些快,10k後有加速,但第二趟21k後吹起大逆風感覺有點吃力,30k後就沒力了就慢慢跑以不抽筋的速度,反正這時候用走的也不會被關門,只要達標就好. | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 118~143 | 65~79% | | 2:M馬拉松配速區 | 143~161 | 79~89% | | 3:T乳酸耐力區 | 161~167 | 89~92% | | 4:A無氧耐力區 | 167~177 | 92~97.5% | | 5:I最大耗氧區 | 177~182 | 97.5~100% | | 最大心率為182 點此去設定最大心率 |
3月累積里程 : 303.05 km  Saucony kinvara 4 累積 : 3041.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'09" | 00:05'09" | | 2 | 05'05" | 00:10'14" | | 3 | 04'54" | 00:15'08" | | 4 | 04'51" | 00:19'59" | | 5 | 05'03" | 00:25'02" | | 6 | 04'53" | 00:29'55" | | 7 | 04'51" | 00:34'46" | | 8 | 04'53" | 00:39'39" | | 9 | 04'57" | 00:44'36" | | 10 | 04'50" | 00:49'26" | | 11 | 04'54" | 00:54'20" | | 12 | 04'47" | 00:59'07" | | 13 | 04'40" | 01:03'47" | | 14 | 04'41" | 01:08'28" | | 15 | 04'44" | 01:13'12" | | 16 | 04'38" | 01:17'50" | | 17 | 04'50" | 01:22'40" | | 18 | 04'48" | 01:27'28" | | 19 | 04'59" | 01:32'27" | | 20 | 04'46" | 01:37'13" | | 21 | 04'52" | 01:42'05" | | 22 | 05'15" | 01:47'20" | | 23 | 05'22" | 01:52'42" | | 24 | 05'23" | 01:58'05" | | 25 | 05'13" | 02:03'18" | | 26 | 05'20" | 02:08'38" | | 27 | 05'25" | 02:14'03" | | 28 | 05'19" | 02:19'22" | | 29 | 05'27" | 02:24'49" | | 30 | 05'39" | 02:30'28" | | 31 | 05'44" | 02:36'12" | | 32 | 05'25" | 02:41'37" | | 33 | 05'32" | 02:47'09" | | 34 | 05'15" | 02:52'24" | | 35 | 05'09" | 02:57'33" | | 36 | 05'21" | 03:02'54" | | 37 | 05'23" | 03:08'17" | | 38 | 05'38" | 03:13'55" | | 39 | 05'37" | 03:19'32" | | 40 | 06'01" | 03:25'33" | | 41 | 05'41" | 03:31'14" | | 42 | 05'39" | 03:36'53" | | 42.4 | 05'26" | 03:38'57" |
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