|  全馬 | 03:40:44 | 05:13/km | 第115馬| 官方成績 | | 日期 | 2023-03-26 | | 成績 | 03:40:44 | | 總名次 | 73 / 486 | | 分組名次 | 19 / 163 | | 平均速度 | 05:13/km |
老溫  | 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:24'30" (+00'15") | 00:48'45" | | 00:24'15" | | 00:25'30" (+01'15") | 00:51'00" (+02'15") | | 00:25'30" (+01'15") | | 00:25'22" (+01'07") | 00:50'46" (+02'01") | | 00:25'24" (+01'09") | | 00:24'29" (+00'14") | 00:00'00" | |
日期: 2023-03-26 06:00 - 總爬升: 758 m - 地點: 永安 - 天氣: rain - 平均心率: 140 - 卡路里: 2023 Cal - 平均步頻: 180 | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 04'50" (+02'17") | 1000 / 1000 | | 2 | | 04'54" (+02'21") | 1000 / 2000 | | 3 | | 04'54" (+02'21") | 1000 / 3000 | | 4 | | 04'49" (+02'16") | 1000 / 4000 | | 5 | | 04'57" (+02'24") | 1000 / 5000 |
| 6 | | 04'47" (+02'14") | 1000 / 6000 | | 7 | | 04'50" (+02'17") | 1000 / 7000 | | 8 | | 04'48" (+02'15") | 1000 / 8000 | | 9 | | 04'51" (+02'18") | 1000 / 9000 | | 10 | | 04'57" (+02'24") | 1000 / 10000 | | 11 | | 04'48" (+02'15") | 1000 / 11000 | | 12 | | 05'03" (+02'30") | 1000 / 12000 | | 13 | | 05'35" (+03'02") | 1000 / 13000 | | 14 | | 05'01" (+02'28") | 1000 / 14000 | | 15 | | 05'00" (+02'27") | 1000 / 15000 | | 16 | | 05'06" (+02'33") | 1000 / 16000 | | 17 | | 05'06" (+02'33") | 1000 / 17000 | | 18 | | 04'56" (+02'23") | 1000 / 18000 | | 19 | | 05'15" (+02'42") | 1000 / 19000 | | 20 | | 05'04" (+02'31") | 1000 / 20000 | | 21 | | 05'09" (+02'36") | 1000 / 21000 | | 22 | | 05'03" (+02'30") | 1000 / 22000 | | 23 | | 05'04" (+02'31") | 1000 / 23000 | | 24 | | 05'02" (+02'29") | 1000 / 24000 | | 25 | | 04'59" (+02'26") | 1000 / 25000 | | 26 | | 04'50" (+02'17") | 1000 / 26000 | | 27 | | 05'14" (+02'41") | 1000 / 27000 | | 28 | | 04'59" (+02'26") | 1000 / 28000 | | 29 | | 04'50" (+02'17") | 1000 / 29000 | | 30 | | 05'28" (+02'55") | 1000 / 30000 | | 31 | | 05'13" (+02'40") | 1000 / 31000 | | 32 | | 05'10" (+02'37") | 1000 / 32000 | | 33 | | 05'16" (+02'43") | 1000 / 33000 | | 34 | | 02'33" | 1000 / 34000 | | 35 | | 06'14" (+03'41") | 1000 / 35000 | | 36 | | 03'03" (+00'30") | 1000 / 36000 | | 37 | | 48'23" (+45'50") | 886 / 36886 |
 新竹老溫  計畫: 5分速.....到底
實績:
0-30 K 踏著5分速左右順順前進...
30-42 K 雙腿屁屁痛,腳板痛, ITBS......撐著跑回來.
心得:
1. 忘了貼屁屁 & ITBS的肌貼
2. 胺基酸不知掉哪
3. 能撐到 30K 以滿意.... 賽後評分: 海風馬就是吹強勁海風....... 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 110~134 | 65~79% | | 2:M馬拉松配速區 | 134~151 | 79~89% | | 3:T乳酸耐力區 | 151~156 | 89~92% | | 4:A無氧耐力區 | 156~165 | 92~97.5% | | 5:I最大耗氧區 | 165~170 | 97.5~100% | | 最大心率為170 點此去設定最大心率 |
3月累積里程 : 280.07 km  ASICS Tartheredge 3 2E Wide 螢光橘 虎走 (1011B212800) 累積 : 910.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'51" | 00:04'51" | | 2 | 04'57" | 00:09'48" | | 3 | 04'55" | 00:14'43" | | 4 | 04'49" | 00:19'32" | | 5 | 04'58" | 00:24'30" | | 6 | 04'48" | 00:29'18" | | 7 | 04'49" | 00:34'07" | | 8 | 04'49" | 00:38'56" | | 9 | 04'52" | 00:43'48" | | 10 | 04'57" | 00:48'45" | | 11 | 04'49" | 00:53'34" | | 12 | 05'03" | 00:58'37" | | 13 | 05'36" | 01:04'13" | | 14 | 05'01" | 01:09'14" | | 15 | 05'01" | 01:14'15" | | 16 | 05'07" | 01:19'22" | | 17 | 05'06" | 01:24'28" | | 18 | 04'57" | 01:29'25" | | 19 | 05'16" | 01:34'41" | | 20 | 05'04" | 01:39'45" | | 21 | 05'10" | 01:44'55" | | 22 | 05'04" | 01:49'59" | | 23 | 05'04" | 01:55'03" | | 24 | 05'03" | 02:00'06" | | 25 | 05'01" | 02:05'07" | | 26 | 04'50" | 02:09'57" | | 27 | 05'15" | 02:15'12" | | 28 | 05'00" | 02:20'12" | | 29 | 04'50" | 02:25'02" | | 30 | 05'29" | 02:30'31" | | 31 | 05'13" | 02:35'44" | | 32 | 05'11" | 02:40'55" | | 33 | 05'17" | 02:46'12" | | 34 | 02'34" | 02:48'46" | | 35 | 06'14" | 02:55'00" | | 36 | 03'03" | 02:58'03" | | 36.9 | 44'29" | 03:37'30" |
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