| 100.0 km | 10:25:37 | 06:15/km | 第41馬官方成績 | 日期 | 2015-11-28 | 成績 | 10:25:37 | 總名次 | 13 / 359 | 分組名次 | 3 / 67 | 平均速度 | 06:15/km |
Ivan Hsiao 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:26'26" (+00'52") | 00:52'40" (+00'52") | | 00:26'14" (+00'40") | | 00:26'14" (+00'40") | 00:51'48" | | 00:25'34" | | 00:26'08" (+00'34") | 00:52'16" (+00'28") | | 00:26'08" (+00'34") | | 00:27'23" (+01'49") | 00:54'12" (+02'24") | | 00:26'49" (+01'15") | | 00:30'36" (+05'02") | 00:59'32" (+07'44") | | 00:28'56" (+03'22") | | 00:30'48" (+05'14") | 01:01'36" (+09'48") | | 00:30'48" (+05'14") | | 00:37'00" (+11'26") | 01:12'35" (+20'47") | | 00:35'35" (+10'01") | | 00:35'23" (+09'49") | 01:08'20" (+16'32") | | 00:32'57" (+07'23") | | 00:34'52" (+09'18") | 01:11'00" (+19'12") | | 00:36'08" (+10'34") | | 00:38'51" (+13'17") | 01:17'00" (+25'12") | | 00:38'09" (+12'35") | |
日期: 2015-11-28 05:59 - 地點: 冬山河 - 平均心率: 139 - 卡路里: 4722 Cal - 溫度: 16°C - 濕度: 84% 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 1 | | 05'50" (+00'54") | 1000 / 1000 | 2 | | 05'18" (+00'22") | 1000 / 2000 | 3 | | 05'06" (+00'10") | 1000 / 3000 | 4 | | 05'04" (+00'08") | 1000 / 4000 | 5 | | 05'06" (+00'10") | 1000 / 5000 |
6 | | 05'16" (+00'20") | 1000 / 6000 | 7 | | 05'14" (+00'18") | 1000 / 7000 | 8 | | 05'12" (+00'16") | 1000 / 8000 | 9 | | 05'23" (+00'27") | 1000 / 9000 | 10 | | 05'08" (+00'12") | 1000 / 10000 | 11 | | 05'18" (+00'22") | 1000 / 11000 | 12 | | 05'13" (+00'17") | 1000 / 12000 | 13 | | 05'18" (+00'22") | 1000 / 13000 | 14 | | 05'17" (+00'21") | 1000 / 14000 | 15 | | 05'06" (+00'10") | 1000 / 15000 | 16 | | 05'12" (+00'16") | 1000 / 16000 | 17 | | 05'04" (+00'08") | 1000 / 17000 | 18 | | 05'06" (+00'10") | 1000 / 18000 | 19 | | 05'14" (+00'18") | 1000 / 19000 | 20 | | 04'56" | 1000 / 20000 | 21 | | 05'19" (+00'23") | 1000 / 21000 | 22 | | 05'07" (+00'11") | 1000 / 22000 | 23 | | 05'06" (+00'10") | 1000 / 23000 | 24 | | 05'04" (+00'08") | 1000 / 24000 | 25 | | 05'30" (+00'34") | 1000 / 25000 | 26 | | 05'12" (+00'16") | 1000 / 26000 | 27 | | 05'18" (+00'22") | 1000 / 27000 | 28 | | 05'14" (+00'18") | 1000 / 28000 | 29 | | 05'15" (+00'19") | 1000 / 29000 | 30 | | 05'06" (+00'10") | 1000 / 30000 | 31 | | 06'17" (+01'21") | 1000 / 31000 | 32 | | 05'15" (+00'19") | 1000 / 32000 | 33 | | 05'14" (+00'18") | 1000 / 33000 | 34 | | 05'20" (+00'24") | 1000 / 34000 | 35 | | 05'14" (+00'18") | 1000 / 35000 | 36 | | 05'58" (+01'02") | 1000 / 36000 | 37 | | 05'09" (+00'13") | 1000 / 37000 | 38 | | 05'12" (+00'16") | 1000 / 38000 | 39 | | 05'17" (+00'21") | 1000 / 39000 | 40 | | 05'10" (+00'14") | 1000 / 40000 | 41 | | 07'00" (+02'04") | 1000 / 41000 | 42 | | 06'35" (+01'39") | 1000 / 42000 | 43 | | 05'24" (+00'28") | 1000 / 43000 | 44 | | 05'27" (+00'31") | 1000 / 44000 | 45 | | 06'05" (+01'09") | 1000 / 45000 | 46 | | 05'38" (+00'42") | 1000 / 46000 | 47 | | 05'42" (+00'46") | 1000 / 47000 | 48 | | 05'50" (+00'54") | 1000 / 48000 | 49 | | 05'56" (+01'00") | 1000 / 49000 | 50 | | 05'47" (+00'51") | 1000 / 50000 | 51 | | 07'27" (+02'31") | 1000 / 51000 | 52 | | 05'45" (+00'49") | 1000 / 52000 | 53 | | 05'54" (+00'58") | 1000 / 53000 | 54 | | 05'54" (+00'58") | 1000 / 54000 | 55 | | 05'47" (+00'51") | 1000 / 55000 | 56 | | 06'40" (+01'44") | 1000 / 56000 | 57 | | 05'58" (+01'02") | 1000 / 57000 | 58 | | 06'05" (+01'09") | 1000 / 58000 | 59 | | 06'05" (+01'09") | 1000 / 59000 | 60 | | 05'58" (+01'02") | 1000 / 60000 | 61 | | 10'50" (+05'54") | 1000 / 61000 | 62 | | 07'05" (+02'09") | 1000 / 62000 | 63 | | 06'28" (+01'32") | 1000 / 63000 | 64 | | 06'12" (+01'16") | 1000 / 64000 | 65 | | 06'23" (+01'27") | 1000 / 65000 | 66 | | 08'11" (+03'15") | 1000 / 66000 | 67 | | 06'56" (+02'00") | 1000 / 67000 | 68 | | 07'08" (+02'12") | 1000 / 68000 | 69 | | 06'36" (+01'40") | 1000 / 69000 | 70 | | 06'42" (+01'46") | 1000 / 70000 | 71 | | 09'47" (+04'51") | 1000 / 71000 | 72 | | 06'20" (+01'24") | 1000 / 72000 | 73 | | 06'08" (+01'12") | 1000 / 73000 | 74 | | 06'41" (+01'45") | 1000 / 74000 | 75 | | 06'24" (+01'28") | 1000 / 75000 | 76 | | 06'12" (+01'16") | 1000 / 76000 | 77 | | 07'03" (+02'07") | 1000 / 77000 | 78 | | 06'20" (+01'24") | 1000 / 78000 | 79 | | 06'31" (+01'35") | 1000 / 79000 | 80 | | 06'49" (+01'53") | 1000 / 80000 | 81 | | 09'12" (+04'16") | 1000 / 81000 | 82 | | 06'06" (+01'10") | 1000 / 82000 | 83 | | 06'34" (+01'38") | 1000 / 83000 | 84 | | 06'47" (+01'51") | 1000 / 84000 | 85 | | 06'10" (+01'14") | 1000 / 85000 | 86 | | 07'47" (+02'51") | 1000 / 86000 | 87 | | 07'20" (+02'24") | 1000 / 87000 | 88 | | 06'34" (+01'38") | 1000 / 88000 | 89 | | 07'00" (+02'04") | 1000 / 89000 | 90 | | 07'24" (+02'28") | 1000 / 90000 | 91 | | 08'59" (+04'03") | 1000 / 91000 | 92 | | 06'52" (+01'56") | 1000 / 92000 | 93 | | 07'09" (+02'13") | 1000 / 93000 | 94 | | 07'50" (+02'54") | 1000 / 94000 | 95 | | 07'59" (+03'03") | 1000 / 95000 | 96 | | 08'23" (+03'27") | 1000 / 96000 | 97 | | 09'04" (+04'08") | 1000 / 97000 | 98 | | 07'34" (+02'38") | 1000 / 98000 | 99 | | 06'44" (+01'48") | 1000 / 99000 | 100 | | 06'20" (+01'24") | 1000 / 100000 | 101 | | 14'00" (+09'04") | 1000 / 101000 |
第二次跑冬山河超馬了,路線算是熟悉,不過由於賽前就知道天氣會很熱,再加上這個月的跑量連200K都不到,所以就戴上心跳帶監控,希望可以不要太早爆掉,只求順順的完賽就好。
除了一開始的1K開六分速,心跳很莫名在17x以外,前三圈的心跳率都控制在140-145(72%-75%HRM)以內,時間和體力也都還可以。這時突然讓我又有想要刷一下自己去年的成績,可惜這種想法持續沒多久,過了65K的補給站之後,配速已經掉到七分,而且腳已經抬不太起來了,只能想辦法激勵自己維持前進的動作。一直到快70K的時候,突然間驚喜的聽到家人在賽道旁邊加油打氣,真的感覺整個復活起來了,一直到80K前速度有稍微拉回來一點。剩下2小時3分還剩最後一圈,算了一下其實拚十小時的機會很渺茫。不過還是想試試看,所以連能量包都忘了帶就出發了,結果跑了前幾公里一直都只能在六分速左右,只好開始跑跑走走想辦法把剩下距離撐完回去吃東西。好不容易回到終點,立馬吃了兩碗粥、三碗雞湯還有關東煮,真是超滿足的。謝謝隊長、雅佳、團長、曉雲和玉芳在大太陽底下辛苦的後勤支援,也感謝一路上一直為我加油打氣的跑友。
賽後個人記事:
(1)這次戴了心跳帶跑,從心率和肌耐力來看,覺得自己的肌耐力在這種長距離的比賽中還是不足,如果要進步應該只有多跑長距離或背靠背練習吧!
(2)新鞋的第二次百K,對以前穿慣虎走的我來說,高緩衝的鞋好像在這種比賽可以撐久一點。
(3)這次賽前想的補給策略又是沒有認真執行,看到大會的補給就完全不想吃自己帶的能量包,不過特調喝了一天卻也幸運沒發生什麼事倒是。 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 122~149 | 65~79% | 2:M馬拉松配速區 | 149~168 | 79~89% | 3:T乳酸耐力區 | 168~173 | 89~92% | 4:A無氧耐力區 | 173~184 | 92~97.5% | 5:I最大耗氧區 | 184~189 | 97.5~100% | 最大心率為189 點此去設定最大心率 |
11月累積里程 : 271.10 km Asics T507N 累積 : 1819.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'50" | 00:05'50" | 2 | 05'18" | 00:11'08" | 3 | 05'07" | 00:16'15" | 4 | 05'04" | 00:21'19" | 5 | 05'07" | 00:26'26" | 6 | 05'16" | 00:31'42" | 7 | 05'14" | 00:36'56" | 8 | 05'13" | 00:42'09" | 9 | 05'23" | 00:47'32" | 10 | 05'08" | 00:52'40" | 11 | 05'19" | 00:57'59" | 12 | 05'14" | 01:03'13" | 13 | 05'18" | 01:08'31" | 14 | 05'17" | 01:13'48" | 15 | 05'06" | 01:18'54" | 16 | 05'12" | 01:24'06" | 17 | 05'05" | 01:29'11" | 18 | 05'06" | 01:34'17" | 19 | 05'14" | 01:39'31" | 20 | 04'57" | 01:44'28" | 21 | 05'19" | 01:49'47" | 22 | 05'08" | 01:54'55" | 23 | 05'07" | 02:00'02" | 24 | 05'04" | 02:05'06" | 25 | 05'30" | 02:10'36" | 26 | 05'13" | 02:15'49" | 27 | 05'25" | 02:21'14" | 28 | 05'08" | 02:26'22" | 29 | 05'15" | 02:31'37" | 30 | 05'07" | 02:36'44" | 31 | 06'17" | 02:43'01" | 32 | 05'16" | 02:48'17" | 33 | 05'15" | 02:53'32" | 34 | 05'21" | 02:58'53" | 35 | 05'14" | 03:04'07" | 36 | 05'59" | 03:10'06" | 37 | 05'09" | 03:15'15" | 38 | 05'12" | 03:20'27" | 39 | 05'18" | 03:25'45" | 40 | 05'11" | 03:30'56" | 41 | 07'01" | 03:37'57" | 42 | 06'36" | 03:44'33" | 43 | 05'24" | 03:49'57" | 44 | 05'27" | 03:55'24" | 45 | 06'08" | 04:01'32" | 46 | 05'38" | 04:07'10" | 47 | 05'43" | 04:12'53" | 48 | 05'51" | 04:18'44" | 49 | 05'56" | 04:24'40" | 50 | 05'48" | 04:30'28" | 51 | 07'27" | 04:37'55" | 52 | 05'45" | 04:43'40" | 53 | 05'54" | 04:49'34" | 54 | 05'55" | 04:55'29" | 55 | 05'47" | 05:01'16" | 56 | 06'42" | 05:07'58" | 57 | 05'57" | 05:13'55" | 58 | 06'05" | 05:20'00" | 59 | 06'05" | 05:26'05" | 60 | 05'59" | 05:32'04" | 61 | 10'50" | 05:42'54" | 62 | 07'06" | 05:50'00" | 63 | 06'29" | 05:56'29" | 64 | 06'12" | 06:02'41" | 65 | 06'23" | 06:09'04" | 66 | 08'12" | 06:17'16" | 67 | 06'56" | 06:24'12" | 68 | 07'09" | 06:31'21" | 69 | 06'35" | 06:37'56" | 70 | 06'43" | 06:44'39" | 71 | 09'47" | 06:54'26" | 72 | 06'22" | 07:00'48" | 73 | 06'08" | 07:06'56" | 74 | 06'41" | 07:13'37" | 75 | 06'25" | 07:20'02" | 76 | 06'13" | 07:26'15" | 77 | 07'04" | 07:33'19" | 78 | 06'20" | 07:39'39" | 79 | 06'31" | 07:46'10" | 80 | 06'49" | 07:52'59" | 81 | 09'12" | 08:02'11" | 82 | 06'07" | 08:08'18" | 83 | 06'34" | 08:14'52" | 84 | 06'48" | 08:21'40" | 85 | 06'11" | 08:27'51" | 86 | 07'47" | 08:35'38" | 87 | 07'21" | 08:42'59" | 88 | 06'34" | 08:49'33" | 89 | 07'01" | 08:56'34" | 90 | 07'25" | 09:03'59" | 91 | 09'00" | 09:12'59" | 92 | 07'00" | 09:19'59" | 93 | 07'02" | 09:27'01" | 94 | 07'50" | 09:34'51" | 95 | 07'59" | 09:42'50" | 96 | 08'24" | 09:51'14" | 97 | 09'04" | 10:00'18" | 98 | 07'34" | 10:07'52" | 99 | 06'45" | 10:14'37" | 100 | 06'22" | 10:20'59" | 101 | 13'58" | 10:34'57" | 101.1 | 70'36" | 10:41'50" |
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