全馬 | 03:57:20 | 05:37/km | 第4馬官方成績 |
日期 | 2016-12-04 |
成績 | 03:57:20 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 05:37/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:23'39" | 00:48'37" |
| 00:24'58" (+01'19") |
| 00:27'29" (+03'50") | 00:54'22" (+05'45") |
| 00:26'53" (+03'14") |
| 00:30'47" (+07'08") | 01:00'19" (+11'42") |
| 00:29'32" (+05'53") |
| 00:31'40" (+08'01") | 01:05'10" (+16'33") |
| 00:33'30" (+09'51") |
|
日期: 2016-12-04 06:00 - 總爬升: 364 m - 平均心率: 162 - 卡路里: 2886 Cal - 平均步頻: 184 - 溫度: 21°C - 濕度: 97%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'08" (+00'40") | 1000 / 1000 |
2 | | 04'28" | 1000 / 2000 |
3 | | 04'38" (+00'10") | 1000 / 3000 |
4 | | 04'43" (+00'15") | 1000 / 4000 |
5 | | 04'40" (+00'12") | 1000 / 5000 |
6 | | 04'57" (+00'29") | 1000 / 6000 |
7 | | 05'04" (+00'36") | 1000 / 7000 |
8 | | 04'58" (+00'30") | 1000 / 8000 |
9 | | 05'01" (+00'33") | 1000 / 9000 |
10 | | 04'56" (+00'28") | 1000 / 10000 |
11 | | 05'41" (+01'13") | 1000 / 11000 |
12 | | 06'03" (+01'35") | 1000 / 12000 |
13 | | 05'11" (+00'43") | 1000 / 13000 |
14 | | 05'34" (+01'06") | 1000 / 14000 |
15 | | 04'57" (+00'29") | 1000 / 15000 |
16 | | 06'03" (+01'35") | 1000 / 16000 |
17 | | 04'31" (+00'03") | 1000 / 17000 |
18 | | 05'26" (+00'58") | 1000 / 18000 |
19 | | 05'34" (+01'06") | 1000 / 19000 |
20 | | 05'17" (+00'49") | 1000 / 20000 |
21 | | 05'34" (+01'06") | 1000 / 21000 |
22 | | 07'32" (+03'04") | 1000 / 22000 |
23 | | 06'50" (+02'22") | 1000 / 23000 |
24 | | 05'32" (+01'04") | 1000 / 24000 |
25 | | 05'16" (+00'48") | 1000 / 25000 |
26 | | 05'21" (+00'53") | 1000 / 26000 |
27 | | 05'51" (+01'23") | 1000 / 27000 |
28 | | 06'52" (+02'24") | 1000 / 28000 |
29 | | 05'40" (+01'12") | 1000 / 29000 |
30 | | 05'44" (+01'16") | 1000 / 30000 |
31 | | 06'22" (+01'54") | 1000 / 31000 |
32 | | 06'10" (+01'42") | 1000 / 32000 |
33 | | 06'15" (+01'47") | 1000 / 33000 |
34 | | 06'00" (+01'32") | 1000 / 34000 |
35 | | 06'51" (+02'23") | 1000 / 35000 |
36 | | 07'13" (+02'45") | 1000 / 36000 |
37 | | 07'45" (+03'17") | 1000 / 37000 |
38 | | 06'31" (+02'03") | 1000 / 38000 |
39 | | 06'13" (+01'45") | 1000 / 39000 |
40 | | 05'46" (+01'18") | 1000 / 40000 |
41 | | 06'11" (+01'43") | 1000 / 41000 |
42 | | 05'08" (+00'40") | 519 / 41519 |
起跑後的Fu不錯,到了20K舊傷微痛,但似乎不是影響速度的主因,看著心率也不過150-160,但速度掉的很快,是雙腳肌力不足。
跑完雙腳泡冰水舒服極了,雙腳的狀況覺得還不錯,僅大小腿酸,也沒有起水泡了。😊😊
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~151 | 65~79% |
2:M馬拉松配速區 | 151~170 | 79~89% |
3:T乳酸耐力區 | 170~176 | 89~92% |
4:A無氧耐力區 | 176~187 | 92~97.5% |
5:I最大耗氧區 | 187~192 | 97.5~100% |
最大心率為192 點此去設定最大心率 |
12月累積里程 :
222.46 km ![](images/shoe.png)
ASICS TARTHERZEAL 4-wide 累積 :
480.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'09" | 00:05'09" |
2 | 04'28" | 00:09'37" |
3 | 04'39" | 00:14'16" |
4 | 04'42" | 00:18'58" |
5 | 04'41" | 00:23'39" |
6 | 04'57" | 00:28'36" |
7 | 05'05" | 00:33'41" |
8 | 04'58" | 00:38'39" |
9 | 05'02" | 00:43'41" |
10 | 04'56" | 00:48'37" |
11 | 05'42" | 00:54'19" |
12 | 06'04" | 01:00'23" |
13 | 05'11" | 01:05'34" |
14 | 05'34" | 01:11'08" |
15 | 04'58" | 01:16'06" |
16 | 06'03" | 01:22'09" |
17 | 04'32" | 01:26'41" |
18 | 05'27" | 01:32'08" |
19 | 05'34" | 01:37'42" |
20 | 05'17" | 01:42'59" |
21 | 05'36" | 01:48'35" |
22 | 07'32" | 01:56'07" |
23 | 06'50" | 02:02'57" |
24 | 05'32" | 02:08'29" |
25 | 05'17" | 02:13'46" |
26 | 05'21" | 02:19'07" |
27 | 05'52" | 02:24'59" |
28 | 06'53" | 02:31'52" |
29 | 05'41" | 02:37'33" |
30 | 05'45" | 02:43'18" |
31 | 06'22" | 02:49'40" |
32 | 06'11" | 02:55'51" |
33 | 06'15" | 03:02'06" |
34 | 06'00" | 03:08'06" |
35 | 06'52" | 03:14'58" |
36 | 07'13" | 03:22'11" |
37 | 07'46" | 03:29'57" |
38 | 06'32" | 03:36'29" |
39 | 06'13" | 03:42'42" |
40 | 05'46" | 03:48'28" |
41 | 06'12" | 03:54'40" |
41.5 | 05'09" | 03:57'21" |