| 再次吃下了漢森馬拉松訓練法18週左右的課表,應該有九成的完整度,結果是好不容易再進步了5分鐘,為了這5分鐘,真的是燃燒了我的生命!
30多k小腿開始有點不聽使喚想抽筋,只能放慢速度和它和平共處,叫它乖乖不要亂來……
撐完終點後還沒走到領完賽禮的地方就整個大抽筋、痛得想罵髒話,坐在地上動彈不得啊!
這就是前面跑的強度太高所付出的代價,太看得起自己了,配速上還是不夠成熟,要引以為鑑!
回家後量體重竟然只剩60kg……至少燒掉了3kg左右,減重的效果還真棒…… 賽前宣言: 再次挑戰! 賽後評分: 賽道相對去年起來比較好跑一些,補給中規中矩! 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 119~145 | 65~79% | 2:M馬拉松配速區 | 145~163 | 79~89% | 3:T乳酸耐力區 | 163~169 | 89~92% | 4:A無氧耐力區 | 169~179 | 92~97.5% | 5:I最大耗氧區 | 179~184 | 97.5~100% | 最大心率為184 點此去設定最大心率 |
1月累積里程 : 316.78 km NIKE Zoom Fly 累積 : 1735.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'24" | 00:04'24" | 2 | 04'29" | 00:08'53" | 3 | 04'29" | 00:13'22" | 4 | 04'28" | 00:17'50" | 5 | 04'32" | 00:22'22" | 6 | 04'34" | 00:26'56" | 7 | 04'29" | 00:31'25" | 8 | 04'32" | 00:35'57" | 9 | 04'32" | 00:40'29" | 10 | 04'35" | 00:45'04" | 11 | 04'30" | 00:49'34" | 12 | 04'29" | 00:54'03" | 13 | 04'26" | 00:58'29" | 14 | 04'28" | 01:02'57" | 15 | 04'26" | 01:07'23" | 16 | 04'30" | 01:11'53" | 17 | 04'32" | 01:16'25" | 18 | 04'31" | 01:20'56" | 19 | 04'35" | 01:25'31" | 20 | 04'28" | 01:29'59" | 21 | 04'39" | 01:34'38" | 22 | 04'24" | 01:39'02" | 23 | 04'31" | 01:43'33" | 24 | 04'28" | 01:48'01" | 25 | 04'27" | 01:52'28" | 26 | 04'35" | 01:57'03" | 27 | 04'32" | 02:01'35" | 28 | 04'35" | 02:06'10" | 29 | 04'31" | 02:10'41" | 30 | 04'32" | 02:15'13" | 31 | 04'34" | 02:19'47" | 32 | 04'29" | 02:24'16" | 33 | 04'39" | 02:28'55" | 34 | 04'47" | 02:33'42" | 35 | 04'51" | 02:38'33" | 36 | 04'49" | 02:43'22" | 37 | 05'07" | 02:48'29" | 38 | 04'39" | 02:53'08" | 39 | 04'48" | 02:57'56" | 40 | 05'03" | 03:02'59" | 41 | 04'53" | 03:07'52" | 42 | 04'52" | 03:12'44" | 42.4 | 04'28" | 03:14'38" |
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