| 1.9 km + 90.0 km + 21.1 km | 07:29:08| 官方成績 | | 日期 | 2016-10-15 | | 成績 | 07:29:08 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | |
victorwu  日期: 2016-10-15 08:05 - 總爬升: 594 m - 平均心率: 134 - 卡路里: 2990 Cal - 平均步頻: 138 - 溫度: 27°C - 濕度: 84% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 21'25" (+19'56") | 1996 / 1996 | | 2 | | 14'02" (+12'33") | 593 / 2589 | | 3 | | 02'37" (+01'08") | 1000 / 3589 | | 4 | | 02'17" (+00'48") | 1000 / 4589 | | 5 | | 02'19" (+00'50") | 1000 / 5589 |
| 6 | | 02'20" (+00'51") | 1000 / 6589 | | 7 | | 02'42" (+01'13") | 1000 / 7589 | | 8 | | 02'03" (+00'34") | 1000 / 8589 | | 9 | | 02'04" (+00'35") | 1000 / 9589 | | 10 | | 02'16" (+00'47") | 1000 / 10589 | | 11 | | 01'58" (+00'29") | 1000 / 11589 | | 12 | | 01'54" (+00'25") | 1000 / 12589 | | 13 | | 01'58" (+00'29") | 1000 / 13589 | | 14 | | 02'00" (+00'31") | 1000 / 14589 | | 15 | | 02'20" (+00'51") | 1000 / 15589 | | 16 | | 02'04" (+00'35") | 1000 / 16589 | | 17 | | 02'41" (+01'12") | 1000 / 17589 | | 18 | | 03'05" (+01'36") | 1000 / 18589 | | 19 | | 02'44" (+01'15") | 1000 / 19589 | | 20 | | 02'13" (+00'44") | 1000 / 20589 | | 21 | | 02'23" (+00'54") | 1000 / 21589 | | 22 | | 02'29" (+01'00") | 1000 / 22589 | | 23 | | 03'06" (+01'37") | 1000 / 23589 | | 24 | | 02'02" (+00'33") | 1000 / 24589 | | 25 | | 02'30" (+01'01") | 1000 / 25589 | | 26 | | 02'54" (+01'25") | 1000 / 26589 | | 27 | | 02'40" (+01'11") | 1000 / 27589 | | 28 | | 02'31" (+01'02") | 1000 / 28589 | | 29 | | 03'56" (+02'27") | 1000 / 29589 | | 30 | | 03'21" (+01'52") | 1000 / 30589 | | 31 | | 02'15" (+00'46") | 1000 / 31589 | | 32 | | 01'50" (+00'21") | 1000 / 32589 | | 33 | | 02'19" (+00'50") | 1000 / 33589 | | 34 | | 03'00" (+01'31") | 1000 / 34589 | | 35 | | 02'24" (+00'55") | 1000 / 35589 | | 36 | | 02'10" (+00'41") | 1000 / 36589 | | 37 | | 02'44" (+01'15") | 1000 / 37589 | | 38 | | 02'33" (+01'04") | 1000 / 38589 | | 39 | | 02'54" (+01'25") | 1000 / 39589 | | 40 | | 02'28" (+00'59") | 1000 / 40589 | | 41 | | 02'25" (+00'56") | 1000 / 41589 | | 42 | | 02'36" (+01'07") | 1000 / 42589 | | 43 | | 02'35" (+01'06") | 1000 / 43589 | | 44 | | 02'36" (+01'07") | 1000 / 44589 | | 45 | | 04'36" (+03'07") | 1000 / 45589 | | 46 | | 03'39" (+02'10") | 1000 / 46589 | | 47 | | 03'12" (+01'43") | 1000 / 47589 | | 48 | | 02'00" (+00'31") | 1000 / 48589 | | 49 | | 01'39" (+00'10") | 1000 / 49589 | | 50 | | 01'39" (+00'10") | 1000 / 50589 | | 51 | | 01'55" (+00'26") | 1000 / 51589 | | 52 | | 02'39" (+01'10") | 1000 / 52589 | | 53 | | 02'27" (+00'58") | 1000 / 53589 | | 54 | | 01'46" (+00'17") | 1000 / 54589 | | 55 | | 02'22" (+00'53") | 1000 / 55589 | | 56 | | 01'46" (+00'17") | 1000 / 56589 | | 57 | | 03'14" (+01'45") | 1000 / 57589 | | 58 | | 02'13" (+00'44") | 1000 / 58589 | | 59 | | 01'31" (+00'02") | 1000 / 59589 | | 60 | | 02'14" (+00'45") | 1000 / 60589 | | 61 | | 03'31" (+02'02") | 1000 / 61589 | | 62 | | 03'05" (+01'36") | 1000 / 62589 | | 63 | | 02'20" (+00'51") | 1000 / 63589 | | 64 | | 01'29" | 1000 / 64589 | | 65 | | 01'41" (+00'12") | 1000 / 65589 | | 66 | | 01'51" (+00'22") | 1000 / 66589 | | 67 | | 01'44" (+00'15") | 1000 / 67589 | | 68 | | 01'41" (+00'12") | 1000 / 68589 | | 69 | | 03'16" (+01'47") | 1000 / 69589 | | 70 | | 02'03" (+00'34") | 1000 / 70589 | | 71 | | 02'15" (+00'46") | 1000 / 71589 | | 72 | | 02'20" (+00'51") | 1000 / 72589 | | 73 | | 02'19" (+00'50") | 1000 / 73589 | | 74 | | 01'56" (+00'27") | 1000 / 74589 | | 75 | | 01'40" (+00'11") | 1000 / 75589 | | 76 | | 01'32" (+00'03") | 1000 / 76589 | | 77 | | 02'07" (+00'38") | 1000 / 77589 | | 78 | | 01'42" (+00'13") | 1000 / 78589 | | 79 | | 02'04" (+00'35") | 1000 / 79589 | | 80 | | 02'25" (+00'56") | 1000 / 80589 | | 81 | | 02'15" (+00'46") | 1000 / 81589 | | 82 | | 02'13" (+00'44") | 1000 / 82589 | | 83 | | 02'28" (+00'59") | 1000 / 83589 | | 84 | | 02'00" (+00'31") | 1000 / 84589 | | 85 | | 02'13" (+00'44") | 1000 / 85589 | | 86 | | 01'48" (+00'19") | 1000 / 86589 | | 87 | | 01'37" (+00'08") | 1000 / 87589 | | 88 | | 01'35" (+00'06") | 1000 / 88589 | | 89 | | 02'08" (+00'39") | 1000 / 89589 | | 90 | | 01'49" (+00'20") | 1000 / 90589 | | 91 | | 02'03" (+00'34") | 1000 / 91589 | | 92 | | 03'12" (+01'43") | 424 / 92014 | | 93 | | 16'59" (+15'30") | 490 / 92505 | | 94 | | 06'06" (+04'37") | 1000 / 93505 | | 95 | | 06'03" (+04'34") | 1000 / 94505 | | 96 | | 06'33" (+05'04") | 1000 / 95505 | | 97 | | 07'19" (+05'50") | 1000 / 96505 | | 98 | | 07'55" (+06'26") | 1000 / 97505 | | 99 | | 07'33" (+06'04") | 1000 / 98505 | | 100 | | 07'39" (+06'10") | 1000 / 99505 | | 101 | | 09'11" (+07'42") | 1000 / 100505 | | 102 | | 08'44" (+07'15") | 1000 / 101505 | | 103 | | 08'38" (+07'09") | 1000 / 102505 | | 104 | | 09'29" (+08'00") | 1000 / 103505 | | 105 | | 09'34" (+08'05") | 1000 / 104505 | | 106 | | 09'18" (+07'49") | 1000 / 105505 | | 107 | | 08'51" (+07'22") | 1000 / 106505 | | 108 | | 09'01" (+07'32") | 1000 / 107505 | | 109 | | 08'54" (+07'25") | 1000 / 108505 | | 110 | | 09'21" (+07'52") | 1000 / 109505 | | 111 | | 09'50" (+08'21") | 1000 / 110505 | | 112 | | 10'19" (+08'50") | 1000 / 111505 | | 113 | | 10'48" (+09'19") | 1000 / 112505 |
113半超鐵初體驗-台東超級鐵人三項
訓練了差不多半年，主要是加強最弱的自行車項目，路跑和游泳則是維持體能就好。終於到了驗收時刻…
游泳1.9k : 這次享受到防寒衣的福利(浮力)，游起來順利多了，從頭到尾都是自由式。可能也是人比較少，沒被其它人干擾到。而且活水湖清澈見底，還看得到魚和烏龜! 上次在梅花湖1.5k游了42分，這次多了400公尺，竟然也一樣花了42分。
T1: 上岸跑了快500公尺才到轉換區，換裝備，吃喝一下，花了9分鐘。
自行車90k：去程簡直是逆風地獄，差不多把體力快用完了，好不容易騎到八嗡嗡折返點的時候大腿第一次抽筋。回程雖然是順風，卻也不敢太用力踩踏。花了3:30才騎完，均速只有25km/h，太弱了。
T2:只能慢慢牽車走回轉換區，又走了500公尺左右，花了8分鐘才完成，而且忘了把車褲脫下來。跑了7、8公里後才發覺，脫下來丟在路邊。最後一趟的時候，還花了一點時間才找到。
路跑21k：差不多正中午的時候開始跑，超級熱! 只有前幾公里才能一直跑，後來就跑跑走走的，儘量維持在腳不抽筋的狀態。最後花了3小時才跑完半馬。自行車太弱也連帶影響到了跑步。
最後破了有史以來最長的連續運動時間，7小時29分02秒!
心得：自認不是練武奇才，但還是勇敢的報名，努力訓練才完成了人生第一次半超鐵。覺得113比馬拉松要難一些。以這半年來的訓練量而言(每月游10k, 騎400k, 跑100k)，可以輕鬆完成51.5，113則是蠻辛苦的。至於226，只能說是個令人敬佩而遙不可及的數字。如果訓練再加強一點，下回113的過程可以更有趣一點，少一點痛苦。(還有下回嗎? 再考慮一下...) 賽前宣言: 衝了! 113挑戰組 | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 110~134 | 65~79% | | 2:M馬拉松配速區 | 134~151 | 79~89% | | 3:T乳酸耐力區 | 151~156 | 89~92% | | 4:A無氧耐力區 | 156~165 | 92~97.5% | | 5:I最大耗氧區 | 165~170 | 97.5~100% | | 最大心率為170 點此去設定最大心率 |
10月累積里程 : 215.56 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 21'09" | 00:21'09" | | 2 | 21'45" | 00:42'54" | | 3 | 09'23" | 00:52'17" | | 4 | 02'29" | 00:54'46" | | 5 | 02'14" | 00:57'00" | | 6 | 02'19" | 00:59'19" | | 7 | 02'29" | 01:01'48" | | 8 | 02'28" | 01:04'16" | | 9 | 02'00" | 01:06'16" | | 10 | 02'15" | 01:08'31" | | 11 | 02'03" | 01:10'34" | | 12 | 01'57" | 01:12'31" | | 13 | 02'02" | 01:14'33" | | 14 | 01'55" | 01:16'28" | | 15 | 02'09" | 01:18'37" | | 16 | 02'23" | 01:21'00" | | 17 | 02'11" | 01:23'11" | | 18 | 03'05" | 01:26'16" | | 19 | 02'43" | 01:28'59" | | 20 | 02'38" | 01:31'37" | | 21 | 02'05" | 01:33'42" | | 22 | 02'39" | 01:36'21" | | 23 | 02'23" | 01:38'44" | | 24 | 03'02" | 01:41'46" | | 25 | 02'06" | 01:43'52" | | 26 | 02'48" | 01:46'40" | | 27 | 02'41" | 01:49'21" | | 28 | 02'44" | 01:52'05" | | 29 | 03'03" | 01:55'08" | | 30 | 03'49" | 01:58'57" | | 31 | 02'43" | 02:01'40" | | 32 | 02'09" | 02:03'49" | | 33 | 01'53" | 02:05'42" | | 34 | 02'36" | 02:08'18" | | 35 | 02'58" | 02:11'16" | | 36 | 02'25" | 02:13'41" | | 37 | 02'12" | 02:15'53" | | 38 | 02'46" | 02:18'39" | | 39 | 02'25" | 02:21'04" | | 40 | 03'01" | 02:24'05" | | 41 | 02'31" | 02:26'36" | | 42 | 02'31" | 02:29'07" | | 43 | 02'37" | 02:31'44" | | 44 | 02'28" | 02:34'12" | | 45 | 02'38" | 02:36'50" | | 46 | 04'34" | 02:41'24" | | 47 | 04'37" | 02:46'01" | | 48 | 02'09" | 02:48'10" | | 49 | 01'51" | 02:50'01" | | 50 | 01'28" | 02:51'29" | | 51 | 01'49" | 02:53'18" | | 52 | 02'05" | 02:55'23" | | 53 | 02'45" | 02:58'08" | | 54 | 02'14" | 03:00'22" | | 55 | 01'56" | 03:02'18" | | 56 | 02'10" | 03:04'28" | | 57 | 01'50" | 03:06'18" | | 58 | 03'21" | 03:09'39" | | 59 | 02'01" | 03:11'40" | | 60 | 01'51" | 03:13'31" | | 61 | 02'43" | 03:16'14" | | 62 | 03'29" | 03:19'43" | | 63 | 02'50" | 03:22'33" | | 64 | 01'47" | 03:24'20" | | 65 | 01'22" | 03:25'42" | | 66 | 01'53" | 03:27'35" | | 67 | 01'51" | 03:29'26" | | 68 | 01'44" | 03:31'10" | | 69 | 01'50" | 03:33'00" | | 70 | 03'35" | 03:36'35" | | 71 | 01'48" | 03:38'23" | | 72 | 02'08" | 03:40'31" | | 73 | 02'36" | 03:43'07" | | 74 | 02'06" | 03:45'13" | | 75 | 01'45" | 03:46'58" | | 76 | 01'37" | 03:48'35" | | 77 | 01'40" | 03:50'15" | | 78 | 02'07" | 03:52'22" | | 79 | 01'49" | 03:54'11" | | 80 | 02'23" | 03:56'34" | | 81 | 02'12" | 03:58'46" | | 82 | 02'20" | 04:01'06" | | 83 | 02'36" | 04:03'42" | | 84 | 01'54" | 04:05'36" | | 85 | 02'07" | 04:07'43" | | 86 | 02'15" | 04:09'58" | | 87 | 01'35" | 04:11'33" | | 88 | 01'33" | 04:13'06" | | 89 | 01'53" | 04:14'59" | | 90 | 02'01" | 04:17'00" | | 91 | 01'46" | 04:18'46" | | 92 | 02'30" | 04:21'16" | | 93 | 11'31" | 04:32'47" | | 94 | 06'07" | 04:38'54" | | 95 | 06'04" | 04:44'58" | | 96 | 07'18" | 04:52'16" | | 97 | 07'23" | 04:59'39" | | 98 | 07'33" | 05:07'12" | | 99 | 07'39" | 05:14'51" | | 100 | 09'14" | 05:24'05" | | 101 | 08'24" | 05:32'29" | | 102 | 08'45" | 05:41'14" | | 103 | 08'36" | 05:49'50" | | 104 | 10'08" | 05:59'58" | | 105 | 09'18" | 06:09'16" | | 106 | 09'25" | 06:18'41" | | 107 | 08'32" | 06:27'13" | | 108 | 09'10" | 06:36'23" | | 109 | 08'58" | 06:45'21" | | 110 | 09'32" | 06:54'53" | | 111 | 10'10" | 07:05'03" | | 112 | 10'43" | 07:15'46" | | 113 | 10'36" | 07:26'22" | | 113.3 | 10'45" | 07:29'08" |
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