全馬 | 03:28:36 | 04:56/km | 第38馬官方成績 |
日期 | 2023-03-12 |
成績 | 03:28:36 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:56/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:23'04" (+00'03") | 00:46'26" |
| 00:23'22" (+00'21") |
| 00:23'01" | 00:46'27" (+00'01") |
| 00:23'26" (+00'25") |
| 00:23'18" (+00'17") | 00:48'20" (+01'54") |
| 00:25'02" (+02'01") |
| 00:31'36" (+08'35") | 00:57'21" (+10'55") |
| 00:25'45" (+02'44") |
|
日期: 2023-03-12 05:30 - 平均心率: 167 - 卡路里: 2694 Cal - 平均步頻: 182 - 溫度: 19°C - 濕度: 71%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'40" (+00'30") | 1000 / 1000 |
2 | | 04'38" (+00'28") | 1000 / 2000 |
3 | | 04'34" (+00'24") | 1000 / 3000 |
4 | | 04'36" (+00'26") | 1000 / 4000 |
5 | | 04'35" (+00'25") | 1000 / 5000 |
6 | | 04'36" (+00'26") | 1000 / 6000 |
7 | | 04'43" (+00'33") | 1000 / 7000 |
8 | | 04'40" (+00'30") | 1000 / 8000 |
9 | | 04'46" (+00'36") | 1000 / 9000 |
10 | | 04'35" (+00'25") | 1000 / 10000 |
11 | | 04'40" (+00'30") | 1000 / 11000 |
12 | | 04'40" (+00'30") | 1000 / 12000 |
13 | | 04'31" (+00'21") | 1000 / 13000 |
14 | | 04'33" (+00'23") | 1000 / 14000 |
15 | | 04'34" (+00'24") | 1000 / 15000 |
16 | | 04'42" (+00'32") | 1000 / 16000 |
17 | | 04'35" (+00'25") | 1000 / 17000 |
18 | | 04'42" (+00'32") | 1000 / 18000 |
19 | | 04'48" (+00'38") | 1000 / 19000 |
20 | | 04'35" (+00'25") | 1000 / 20000 |
21 | | 04'34" (+00'24") | 1000 / 21000 |
22 | | 04'39" (+00'29") | 1000 / 22000 |
23 | | 04'46" (+00'36") | 1000 / 23000 |
24 | | 04'37" (+00'27") | 1000 / 24000 |
25 | | 04'39" (+00'29") | 1000 / 25000 |
26 | | 04'59" (+00'49") | 1000 / 26000 |
27 | | 04'49" (+00'39") | 1000 / 27000 |
28 | | 05'03" (+00'53") | 1000 / 28000 |
29 | | 04'56" (+00'46") | 1000 / 29000 |
30 | | 05'13" (+01'03") | 1000 / 30000 |
31 | | 04'54" (+00'44") | 1000 / 31000 |
32 | | 05'26" (+01'16") | 1000 / 32000 |
33 | | 08'32" (+04'22") | 1000 / 33000 |
34 | | 06'41" (+02'31") | 1000 / 34000 |
35 | | 06'00" (+01'50") | 1000 / 35000 |
36 | | 05'12" (+01'02") | 1000 / 36000 |
37 | | 05'14" (+01'04") | 1000 / 37000 |
38 | | 05'00" (+00'50") | 1000 / 38000 |
39 | | 05'03" (+00'53") | 1000 / 39000 |
40 | | 05'14" (+01'04") | 1000 / 40000 |
41 | | 04'35" (+00'25") | 1000 / 41000 |
42 | | 04'10" | 1000 / 42000 |
43 | | 03'49" | 333 / 42333 |
原訂目標315完賽,遠在台中的Tony也專程幫忙配速,路線從國道1號高架段環河北路往內湖來回4次,每次均速原訂04'45"、04'40"、04'35"、04'30"前兩趟都有到位且有快一些,偏偏太陽好強,25k的時候就覺得在抽筋一直降低配速了,32k真的瞬間抽蓄不得不走一下,這時也知道315飛了,心情也超難過,但如果緩緩跑一下不亂加速還能守住330內回來,就一路這樣慢慢吐回去,沿途Tony也幫忙問問醫護站有無肌樂,但很多都已噴完,直到36k後我慢慢恢復到5分速,經過補給站也補給舒跑、香蕉、梅干,而Tony在這時候也要我開出去了,他說自己髖部有點不適,於是我就這麼的穩穩的跑剩下里程。到了40k又瞬間一抽停在路邊幾秒後繼續把最後2k吃完,巧妙的是這時候已在抽筋卻意外的將最後2k開到04'35"及04'10",也在抽筋下未達成315但至少守住了330內回來了
賽後評分: 醫護站能多準備一些肌樂會更好
給 4 星 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 |
3月累積里程 :
322.06 km NIKE air zoom tempo next% FK 累積 :
374.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'40" | 00:04'40" |
2 | 04'38" | 00:09'18" |
3 | 04'34" | 00:13'52" |
4 | 04'37" | 00:18'29" |
5 | 04'35" | 00:23'04" |
6 | 04'37" | 00:27'41" |
7 | 04'43" | 00:32'24" |
8 | 04'41" | 00:37'05" |
9 | 04'46" | 00:41'51" |
10 | 04'35" | 00:46'26" |
11 | 04'41" | 00:51'07" |
12 | 04'41" | 00:55'48" |
13 | 04'31" | 01:00'19" |
14 | 04'33" | 01:04'52" |
15 | 04'35" | 01:09'27" |
16 | 04'43" | 01:14'10" |
17 | 04'35" | 01:18'45" |
18 | 04'43" | 01:23'28" |
19 | 04'49" | 01:28'17" |
20 | 04'36" | 01:32'53" |
21 | 04'34" | 01:37'27" |
22 | 04'41" | 01:42'08" |
23 | 04'47" | 01:46'55" |
24 | 04'37" | 01:51'32" |
25 | 04'39" | 01:56'11" |
26 | 04'59" | 02:01'10" |
27 | 04'50" | 02:06'00" |
28 | 05'03" | 02:11'03" |
29 | 04'56" | 02:15'59" |
30 | 05'14" | 02:21'13" |
31 | 04'54" | 02:26'07" |
32 | 05'27" | 02:31'34" |
33 | 08'33" | 02:40'07" |
34 | 06'41" | 02:46'48" |
35 | 06'01" | 02:52'49" |
36 | 05'12" | 02:58'01" |
37 | 05'15" | 03:03'16" |
38 | 05'00" | 03:08'16" |
39 | 05'04" | 03:13'20" |
40 | 05'14" | 03:18'34" |
41 | 04'36" | 03:23'10" |
42 | 04'10" | 03:27'20" |
42.3 | 03'50" | 03:28'37" |