全馬 | 04:07:02 | 05:51/km | 第11馬官方成績 |
日期 | 2019-01-13 |
成績 | 04:07:02 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 05:51/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:28'37" (+00'59") | 00:57'31" (+01'54") |
| 00:28'54" (+01'16") |
| 00:28'25" (+00'47") | 00:57'00" (+01'23") |
| 00:28'35" (+00'57") |
| 00:27'59" (+00'21") | 00:55'37" |
| 00:27'38" |
| 00:29'34" (+01'56") | 01:01'46" (+06'09") |
| 00:32'12" (+04'34") |
|
日期: 2019-01-13 06:00 - 地點: 大佳河濱公園 - 天氣: 陰 - 平均心率: 162 - 卡路里: 2136 Cal - 平均步頻: 184 - 溫度: 18°C - 濕度: 80% - PM2.5: 良好(<2)
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'47" (+00'22") | 1000 / 1000 |
2 | | 05'50" (+00'25") | 1000 / 2000 |
3 | | 05'42" (+00'17") | 1000 / 3000 |
4 | | 05'35" (+00'10") | 1000 / 4000 |
5 | | 05'42" (+00'17") | 1000 / 5000 |
6 | | 05'51" (+00'26") | 1000 / 6000 |
7 | | 05'42" (+00'17") | 1000 / 7000 |
8 | | 05'45" (+00'20") | 1000 / 8000 |
9 | | 05'43" (+00'18") | 1000 / 9000 |
10 | | 05'50" (+00'25") | 1000 / 10000 |
11 | | 05'46" (+00'21") | 1000 / 11000 |
12 | | 05'41" (+00'16") | 1000 / 12000 |
13 | | 05'39" (+00'14") | 1000 / 13000 |
14 | | 05'40" (+00'15") | 1000 / 14000 |
15 | | 05'36" (+00'11") | 1000 / 15000 |
16 | | 05'34" (+00'09") | 1000 / 16000 |
17 | | 05'43" (+00'18") | 1000 / 17000 |
18 | | 05'46" (+00'21") | 1000 / 18000 |
19 | | 05'48" (+00'23") | 1000 / 19000 |
20 | | 05'41" (+00'16") | 1000 / 20000 |
21 | | 06'02" (+00'37") | 1000 / 21000 |
22 | | 05'25" | 1000 / 22000 |
23 | | 05'34" (+00'09") | 1000 / 23000 |
24 | | 05'27" (+00'02") | 1000 / 24000 |
25 | | 05'28" (+00'03") | 1000 / 25000 |
26 | | 05'37" (+00'12") | 1000 / 26000 |
27 | | 05'29" (+00'04") | 1000 / 27000 |
28 | | 05'33" (+00'08") | 1000 / 28000 |
29 | | 05'28" (+00'03") | 1000 / 29000 |
30 | | 05'28" (+00'03") | 1000 / 30000 |
31 | | 05'35" (+00'10") | 1000 / 31000 |
32 | | 05'39" (+00'14") | 1000 / 32000 |
33 | | 05'59" (+00'34") | 1000 / 33000 |
34 | | 06'08" (+00'43") | 1000 / 34000 |
35 | | 06'10" (+00'45") | 1000 / 35000 |
36 | | 06'09" (+00'44") | 1000 / 36000 |
37 | | 07'04" (+01'39") | 1000 / 37000 |
38 | | 06'11" (+00'46") | 1000 / 38000 |
39 | | 06'10" (+00'45") | 1000 / 39000 |
40 | | 06'35" (+01'10") | 1000 / 40000 |
41 | | 06'18" (+00'53") | 1000 / 41000 |
42 | | 06'13" (+00'48") | 1000 / 42000 |
43 | | 05'55" (+00'30") | 444 / 42444 |
今天的賽事有Garmin校長配速(前21K配540-550,半馬後配530-540)、有跑友一起集團跑,前32K跑得安心又舒服,可惜32K後撞牆掉速,覺得虛脫沒力,吃BCAA能量包沒用,而且感覺腸胃沒辦法再處理更多熱量,只好補水和運動飲料,然後一路想著吳老師說的"愛我別走"慢慢跑回終點。能以應該是這輩子最靠近4小時的成績從PB班畢業,我已心滿意足。
賽後評分: 全馬和部分半馬同時間起跑導致賽道擁塞;為了拼成績而亂丟了1-2個紙杯讓我感到良心不安,建議補給站垃圾桶再增加或是放遠些。
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 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
1月累積里程 : 309.08 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'47" | 00:05'47" |
2 | 05'50" | 00:11'37" |
3 | 05'42" | 00:17'19" |
4 | 05'35" | 00:22'54" |
5 | 05'43" | 00:28'37" |
6 | 05'51" | 00:34'28" |
7 | 05'43" | 00:40'11" |
8 | 05'46" | 00:45'57" |
9 | 05'43" | 00:51'40" |
10 | 05'51" | 00:57'31" |
11 | 05'47" | 01:03'18" |
12 | 05'41" | 01:08'59" |
13 | 05'40" | 01:14'39" |
14 | 05'40" | 01:20'19" |
15 | 05'37" | 01:25'56" |
16 | 05'34" | 01:31'30" |
17 | 05'44" | 01:37'14" |
18 | 05'47" | 01:43'01" |
19 | 05'49" | 01:48'50" |
20 | 05'41" | 01:54'31" |
21 | 06'03" | 02:00'34" |
22 | 05'25" | 02:05'59" |
23 | 05'35" | 02:11'34" |
24 | 05'27" | 02:17'01" |
25 | 05'29" | 02:22'30" |
26 | 05'37" | 02:28'07" |
27 | 05'30" | 02:33'37" |
28 | 05'33" | 02:39'10" |
29 | 05'29" | 02:44'39" |
30 | 05'29" | 02:50'08" |
31 | 05'36" | 02:55'44" |
32 | 05'39" | 03:01'23" |
33 | 06'00" | 03:07'23" |
34 | 06'09" | 03:13'32" |
35 | 06'10" | 03:19'42" |
36 | 06'10" | 03:25'52" |
37 | 07'04" | 03:32'56" |
38 | 06'12" | 03:39'08" |
39 | 06'11" | 03:45'19" |
40 | 06'35" | 03:51'54" |
41 | 06'19" | 03:58'13" |
42 | 06'14" | 04:04'27" |
42.4 | 05'55" | 04:07'05" |