| 全馬 | 04:33:32 | 06:28/km | 第7馬官方成績 | 日期 | 2016-03-13 | 成績 | 04:33:32 | 總名次 | 9327 / - | 分組名次 | 8526 / - | 平均速度 | 06:28/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:28'18" (+01'29") | 00:55'31" | | 00:27'13" (+00'24") | | 00:26'49" | 00:56'16" (+00'45") | | 00:29'27" (+02'38") | | 00:33'38" (+06'49") | 01:07'51" (+12'20") | | 00:34'13" (+07'24") | | 00:35'28" (+08'39") | 01:14'33" (+19'02") | | 00:39'05" (+12'16") | |
日期: 2016-03-13 08:31 - 平均心率: 165 - 卡路里: 2582 Cal - 總步數: 46728 - 平均步頻: 170 - 平均步幅: 91 cm 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) | 1 | | 05'51" (+00'40") | 1003 / 1003 | 185 / 91 | 2 | | 05'47" (+00'36") | 1008 / 2012 | 191 / 90 | 3 | | 05'32" (+00'21") | 1003 / 3015 | 191 / 93 | 4 | | 05'31" (+00'20") | 1008 / 4024 | 192 / 94 | 5 | | 05'26" (+00'15") | 1000 / 5024 | 192 / 95 |
6 | | 05'26" (+00'15") | 1002 / 6027 | 192 / 95 | 7 | | 05'28" (+00'17") | 1005 / 7033 | 191 / 95 | 8 | | 05'21" (+00'10") | 1000 / 8033 | 190 / 97 | 9 | | 05'17" (+00'06") | 1006 / 9040 | 193 / 97 | 10 | | 05'35" (+00'24") | 1008 / 10048 | 192 / 93 | 11 | | 05'16" (+00'05") | 1002 / 11051 | 194 / 97 | 12 | | 05'19" (+00'08") | 1008 / 12059 | 195 / 96 | 13 | | 05'11" | 1002 / 13061 | 196 / 98 | 14 | | 05'26" (+00'15") | 1001 / 14062 | 195 / 93 | 15 | | 05'30" (+00'19") | 1008 / 15070 | 197 / 92 | 16 | | 05'24" (+00'13") | 1008 / 16079 | 194 / 95 | 17 | | 05'49" (+00'38") | 1009 / 17089 | 185 / 92 | 18 | | 06'46" (+01'35") | 1001 / 18091 | 161 / 91 | 19 | | 05'42" (+00'31") | 1005 / 19096 | 191 / 91 | 20 | | 05'32" (+00'21") | 1008 / 20105 | 190 / 94 | 21 | | 06'02" (+00'51") | 1006 / 21112 | 162 / 101 | 22 | | 06'18" (+01'07") | 1008 / 22120 | 162 / 97 | 23 | | 07'41" (+02'30") | 1002 / 23122 | 134 / 96 | 24 | | 05'50" (+00'39") | 1000 / 24122 | 191 / 89 | 25 | | 07'35" (+02'24") | 1005 / 25128 | 147 / 89 | 26 | | 07'29" (+02'18") | 1008 / 26136 | 158 / 84 | 27 | | 07'15" (+02'04") | 1012 / 27148 | 154 / 89 | 28 | | 06'00" (+00'49") | 1007 / 28156 | 186 / 89 | 29 | | 06'50" (+01'39") | 1005 / 29161 | 160 / 91 | 30 | | 06'25" (+01'14") | 1003 / 30165 | 184 / 84 | 31 | | 07'18" (+02'07") | 1002 / 31167 | 141 / 97 | 32 | | 08'39" (+03'28") | 1006 / 32173 | 136 / 84 | 33 | | 05'55" (+00'44") | 1006 / 33180 | 192 / 87 | 34 | | 06'13" (+01'02") | 1002 / 34183 | 192 / 83 | 35 | | 07'11" (+02'00") | 1003 / 35187 | 153 / 90 | 36 | | 11'31" (+06'20") | 1006 / 36194 | 111 / 77 | 37 | | 06'00" (+00'49") | 1008 / 37202 | 177 / 93 | 38 | | 08'10" (+02'59") | 1002 / 38205 | 137 / 88 | 39 | | 06'40" (+01'29") | 1006 / 39211 | 172 / 86 | 40 | | 06'28" (+01'17") | 1002 / 40213 | 166 / 92 | 41 | | 06'28" (+01'17") | 1006 / 41220 | 161 / 95 | 42 | | 07'03" (+01'52") | 1007 / 42228 | 136 / 103 | 43 | | 06'00" (+00'49") | 892 / 43120 | 168 / 98 | 44 | | 01:21'00" (+15'49") | 3 / 43124 | 0 / 0 | 45 | | 06'10" (+00'59") | 8 / 43132 | 120 / 135 |
新竹Kuan-Kang Lai 3個月的月跑量只有40k
還是不要太勉強的跑!
前半馬6分速順順跑
後半馬就邊跑邊吃東西完回去了
中間蹲了3次廁所還跑得比大阪馬快
算是心滿意足了! 賽前宣言: 順順跑吧! 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 123~150 | 65~79% | 2:M馬拉松配速區 | 150~169 | 79~89% | 3:T乳酸耐力區 | 169~174 | 89~92% | 4:A無氧耐力區 | 174~185 | 92~97.5% | 5:I最大耗氧區 | 185~190 | 97.5~100% | 最大心率為190 點此去設定最大心率 |
3月累積里程 : 42.20 km ASICS NIMBUS 16 2E 累積 : 1501.2 kmMW Watch 上傳 | 8 years ago 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'53" | 00:05'53" | 2 | 05'47" | 00:11'40" | 3 | 05'37" | 00:17'17" | 4 | 05'31" | 00:22'48" | 5 | 05'30" | 00:28'18" | 6 | 05'27" | 00:33'45" | 7 | 05'27" | 00:39'12" | 8 | 05'25" | 00:44'37" | 9 | 05'17" | 00:49'54" | 10 | 05'37" | 00:55'31" | 11 | 05'19" | 01:00'50" | 12 | 05'21" | 01:06'11" | 13 | 05'12" | 01:11'23" | 14 | 05'27" | 01:16'50" | 15 | 05'30" | 01:22'20" | 16 | 05'27" | 01:27'47" | 17 | 05'52" | 01:33'39" | 18 | 06'51" | 01:40'30" | 19 | 05'42" | 01:46'12" | 20 | 05'35" | 01:51'47" | 21 | 06'05" | 01:57'52" | 22 | 06'12" | 02:04'04" | 23 | 07'52" | 02:11'56" | 24 | 05'55" | 02:17'51" | 25 | 07'34" | 02:25'25" | 26 | 07'31" | 02:32'56" | 27 | 07'20" | 02:40'16" | 28 | 06'03" | 02:46'19" | 29 | 06'52" | 02:53'11" | 30 | 06'27" | 02:59'38" | 31 | 07'23" | 03:07'01" | 32 | 08'40" | 03:15'41" | 33 | 05'58" | 03:21'39" | 34 | 06'17" | 03:27'56" | 35 | 07'10" | 03:35'06" | 36 | 11'26" | 03:46'32" | 37 | 06'10" | 03:52'42" | 38 | 08'17" | 04:00'59" | 39 | 06'41" | 04:07'40" | 40 | 06'31" | 04:14'11" | 41 | 06'26" | 04:20'37" | 42 | 07'09" | 04:27'46" | 42.9 | 06'24" | 04:33'32" |
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