| 昨天跑了半馬,今天的全馬有5個半小時回來的壓力,
一開跑其實很有FU..昨天的乳酸還沒退完,
實在不敢像昨天那樣亂衝,
這個坡和昨天不一樣,來了一個連續5.5K的魔心坡,
還好走走跑跑還是攻頂了,
哪知接下來要應付的是很陡的下陡坡,因為還在下毛毛雨,
我怕滑倒實在無法像大家這樣使命的爆衝,
在前半馬我就已經花了2.5小時..(桑心)
到了24K折返點,其實真的累了,還好烏來之美有轉移我的痛苦感,
以前來烏來,都不知道再往深山,原來有這麼美的景色,難怪台北人愛來(但會塞車)
最後用盡力氣在衝了10K的下坡回來,(痛苦指數很高)
分14,拿到一隻烏來專屬的原住民狗抱枕~(開心)
沒認真練就是打回原形豬啊...哈 賽後評分: 賽道美,補給佳
還好是涼爽天氣,不然補給站有點遠 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 120~146 | 65~79% | 2:M馬拉松配速區 | 146~164 | 79~89% | 3:T乳酸耐力區 | 164~170 | 89~92% | 4:A無氧耐力區 | 170~180 | 92~97.5% | 5:I最大耗氧區 | 180~185 | 97.5~100% | 最大心率為185 點此去設定最大心率 |
10月累積里程 : 170.61 km 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 08'13" | 00:08'13" | 2 | 07'44" | 00:15'57" | 3 | 07'43" | 00:23'40" | 4 | 08'30" | 00:32'10" | 5 | 08'19" | 00:40'29" | 6 | 08'07" | 00:48'36" | 7 | 06'10" | 00:54'46" | 8 | 05'37" | 01:00'23" | 9 | 05'58" | 01:06'21" | 10 | 06'53" | 01:13'14" | 11 | 07'28" | 01:20'42" | 12 | 06'31" | 01:27'13" | 13 | 07'46" | 01:34'59" | 14 | 08'01" | 01:43'00" | 15 | 07'31" | 01:50'31" | 16 | 09'15" | 01:59'46" | 17 | 06'34" | 02:06'20" | 18 | 05'44" | 02:12'04" | 19 | 06'44" | 02:18'48" | 20 | 07'32" | 02:26'20" | 21 | 06'42" | 02:33'02" | 22 | 08'13" | 02:41'15" | 23 | 06'46" | 02:48'01" | 24 | 07'32" | 02:55'33" | 25 | 08'04" | 03:03'37" | 26 | 06'19" | 03:09'56" | 27 | 07'13" | 03:17'09" | 28 | 06'26" | 03:23'35" | 29 | 07'13" | 03:30'48" | 30 | 06'15" | 03:37'03" | 31 | 08'27" | 03:45'30" | 32 | 06'46" | 03:52'16" | 33 | 08'55" | 04:01'11" | 34 | 06'03" | 04:07'14" | 35 | 05'10" | 04:12'24" | 36 | 05'42" | 04:18'06" | 37 | 06'27" | 04:24'33" | 38 | 06'55" | 04:31'28" | 39 | 05'53" | 04:37'21" | 40 | 05'18" | 04:42'39" | 41 | 05'23" | 04:48'02" | 41.4 | 05'10" | 04:50'07" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|