全馬 | 03:59:14 | 05:40/km | 第2馬官方成績 |
日期 | 2017-10-29 |
成績 | 03:59:14 |
總名次 | 40 / 525 |
分組名次 | 12 / 79 |
平均速度 | 05:40/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:21'20" | 00:47'38" |
| 00:26'18" (+04'58") |
| 00:22'36" (+01'16") | 00:48'08" (+00'30") |
| 00:25'32" (+04'12") |
| 00:26'58" (+05'38") | 00:54'51" (+07'13") |
| 00:27'53" (+06'33") |
| 00:42'50" (+21'30") | 01:13'05" (+25'27") |
| 00:30'15" (+08'55") |
|
日期: 2017-10-29 08:16 - 總爬升: 1429 m - 平均心率: 159 - 卡路里: 2734 Cal - 平均步頻: 170 - 溫度: 22°C - 濕度: 66% - PM2.5: 良好(24)
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'35" (+01'19") | 1000 / 1000 |
2 | | 04'49" (+00'33") | 1000 / 2000 |
3 | | 04'45" (+00'29") | 1000 / 3000 |
4 | | 04'49" (+00'33") | 1000 / 4000 |
5 | | 05'14" (+00'58") | 1000 / 5000 |
6 | | 06'14" (+01'58") | 1000 / 6000 |
7 | | 06'04" (+01'48") | 1000 / 7000 |
8 | | 04'45" (+00'29") | 1000 / 8000 |
9 | | 04'44" (+00'28") | 1000 / 9000 |
10 | | 04'30" (+00'14") | 1000 / 10000 |
11 | | 04'38" (+00'22") | 1000 / 11000 |
12 | | 04'19" (+00'03") | 1000 / 12000 |
13 | | 04'46" (+00'30") | 1000 / 13000 |
14 | | 04'16" | 1000 / 14000 |
15 | | 04'35" (+00'19") | 1000 / 15000 |
16 | | 04'44" (+00'28") | 1000 / 16000 |
17 | | 05'49" (+01'33") | 1000 / 17000 |
18 | | 05'16" (+01'00") | 1000 / 18000 |
19 | | 04'47" (+00'31") | 1000 / 19000 |
20 | | 04'53" (+00'37") | 1000 / 20000 |
21 | | 05'18" (+01'02") | 1000 / 21000 |
22 | | 05'56" (+01'40") | 1000 / 22000 |
23 | | 04'47" (+00'31") | 1000 / 23000 |
24 | | 05'12" (+00'56") | 1000 / 24000 |
25 | | 05'44" (+01'28") | 1000 / 25000 |
26 | | 05'10" (+00'54") | 1000 / 26000 |
27 | | 04'55" (+00'39") | 1000 / 27000 |
28 | | 05'33" (+01'17") | 1000 / 28000 |
29 | | 05'33" (+01'17") | 1000 / 29000 |
30 | | 06'38" (+02'22") | 1000 / 30000 |
31 | | 08'12" (+03'56") | 1000 / 31000 |
32 | | 08'40" (+04'24") | 1000 / 32000 |
33 | | 09'26" (+05'10") | 1000 / 33000 |
34 | | 07'54" (+03'38") | 1000 / 34000 |
35 | | 08'34" (+04'18") | 1000 / 35000 |
36 | | 05'25" (+01'09") | 1000 / 36000 |
37 | | 05'34" (+01'18") | 1000 / 37000 |
38 | | 06'28" (+02'12") | 1000 / 38000 |
39 | | 06'03" (+01'47") | 1000 / 39000 |
40 | | 06'43" (+02'27") | 1000 / 40000 |
41 | | 06'09" (+01'53") | 1000 / 41000 |
42 | | 05'24" (+01'08") | 1000 / 42000 |
43 | | 05'08" (+00'52") | 12 / 42012 |
跑爆之愜意
十月二十九號參加第四屆安樂盃,路線熟悉,沒有成績壓力,理論上心態應該很放鬆,前晚卻無法入眠,只好閉目養神,等待日出來臨;起跑後心率直上170,此速度不感吃力心率卻居高不下,應是失眠所造成,心率只是參考值,依照體感繼續跑下去,20K後小腿微抽,心想不妙,賽前BCAA也有吃,難道是沒有補充鹽碇?還是肌力練不夠?微降速依舊沒改善,30K到達平日團練的起點石公潭後,望上坡興嘆,爆就爆吧,好好走上一段,享受平日練跑的路線,空氣清新,此時太陽剛好露出來,久違的陽光,如能睡上一覺更好,路旁的水溝有水從高處留下,以清涼的溪水洗臉,精神為之一振,但還是繼續走下去,想到昨晚跟兒子說的南瓜屋故事,這樣的時光真是幸福,不禁莞爾一笑,跑爆一點都不重要;37K後到達頂點,下坡勉強能用六分速跑走,好在還能保四成功。
以往跑爆後段不免痛苦懊惱,這次轉換心態感受完全不一樣,但馬拉松還是跑著的運動,每場比賽都應掌握當下的狀況適時調整,如同村上春樹的墓誌銘「作家也是跑者,至少到最後都沒有用走的」。
賽前宣言: 支持在地優質賽事。
賽後評分: 補給佳,路線風景好,領成績領物都很有效率,完賽後豆花吃到飽,超優質賽事。
給 5 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 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
10月累積里程 : 331.43 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 01'39" | 00:01'39" |
2 | 04'51" | 00:06'30" |
3 | 04'46" | 00:11'16" |
4 | 04'49" | 00:16'05" |
5 | 05'15" | 00:21'20" |
6 | 06'15" | 00:27'35" |
7 | 06'04" | 00:33'39" |
8 | 04'45" | 00:38'24" |
9 | 04'44" | 00:43'08" |
10 | 04'30" | 00:47'38" |
11 | 04'39" | 00:52'17" |
12 | 04'19" | 00:56'36" |
13 | 04'46" | 01:01'22" |
14 | 04'17" | 01:05'39" |
15 | 04'35" | 01:10'14" |
16 | 04'45" | 01:14'59" |
17 | 05'49" | 01:20'48" |
18 | 05'17" | 01:26'05" |
19 | 04'47" | 01:30'52" |
20 | 04'54" | 01:35'46" |
21 | 05'18" | 01:41'04" |
22 | 05'56" | 01:47'00" |
23 | 04'48" | 01:51'48" |
24 | 05'12" | 01:57'00" |
25 | 05'44" | 02:02'44" |
26 | 05'11" | 02:07'55" |
27 | 04'56" | 02:12'51" |
28 | 05'33" | 02:18'24" |
29 | 05'35" | 02:23'59" |
30 | 06'38" | 02:30'37" |
31 | 08'13" | 02:38'50" |
32 | 08'41" | 02:47'31" |
33 | 09'27" | 02:56'58" |
34 | 07'54" | 03:04'52" |
35 | 08'35" | 03:13'27" |
36 | 05'25" | 03:18'52" |
37 | 05'34" | 03:24'26" |
38 | 06'29" | 03:30'55" |
39 | 06'03" | 03:36'58" |
40 | 06'44" | 03:43'42" |
41 | 06'09" | 03:49'51" |
42.0 | 04'53" | 03:54'48" |