| 股內側肌抽筋這個老問題需要解決!它總是影響了運動表現。目前能否達標完賽皆受限於它,今次合歡馬完賽當下,其它部位的肌肉卻還剩下太多餘力了!本預計最慢6小時完成,狀態好就5小30分完賽!需再針對弱項加強!
這次狀態沒很好,從10km後就瀕臨抽筋邊緣…不該噴肌樂的…以往股內肌噴了更慘!真是傻子!下坡更是不敢放心跑了,跑的速度比山路練跑配速慢了許多……只能邊跑邊調整,直到快抽筋前立刻停下做抬腿放鬆股內肌,力求順利完賽就好! 賽前宣言: 初超馬!! XD
自跑完初馬後, 將近3年沒再報名參加全馬賽事, 這場就當初馬來跑,好好的玩一玩! 賽後評分: … 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 126~154 | 65~79% | 2:M馬拉松配速區 | 154~173 | 79~89% | 3:T乳酸耐力區 | 173~179 | 89~92% | 4:A無氧耐力區 | 179~190 | 92~97.5% | 5:I最大耗氧區 | 190~195 | 97.5~100% | 最大心率為195 點此去設定最大心率 |
11月累積里程 : 151.28 km 361 SPIRE. 累積 : 683.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 07'15" | 00:07'15" | 2 | 07'48" | 00:15'03" | 3 | 06'53" | 00:21'56" | 4 | 06'35" | 00:28'31" | 5 | 09'44" | 00:38'15" | 6 | 08'43" | 00:46'58" | 7 | 07'12" | 00:54'10" | 8 | 08'58" | 01:03'08" | 9 | 09'30" | 01:12'38" | 10 | 09'37" | 01:22'15" | 11 | 11'02" | 01:33'17" | 12 | 08'43" | 01:42'00" | 13 | 09'11" | 01:51'11" | 14 | 13'03" | 02:04'14" | 15 | 07'44" | 02:11'58" | 16 | 11'03" | 02:23'01" | 17 | 15'48" | 02:38'49" | 18 | 13'06" | 02:51'55" | 19 | 15'48" | 03:07'43" | 20 | 13'15" | 03:20'58" | 21 | 10'08" | 03:31'06" | 22 | 06'29" | 03:37'35" | 23 | 15'43" | 03:53'18" | 24 | 11'20" | 04:04'38" | 25 | 06'20" | 04:10'58" | 26 | 05'45" | 04:16'43" | 27 | 05'45" | 04:22'28" | 28 | 05'54" | 04:28'22" | 29 | 06'51" | 04:35'13" | 30 | 07'09" | 04:42'22" | 31 | 08'59" | 04:51'21" | 32 | 06'20" | 04:57'41" | 33 | 06'26" | 05:04'07" | 34 | 05'24" | 05:09'31" | 35 | 04'51" | 05:14'22" | 36 | 05'43" | 05:20'05" | 37 | 07'01" | 05:27'06" | 38 | 08'04" | 05:35'10" | 39 | 06'43" | 05:41'53" | 40 | 05'56" | 05:47'49" | 41 | 09'21" | 05:57'10" | 42 | 07'09" | 06:04'19" | 43 | 05'30" | 06:09'49" | 44 | 05'01" | 06:14'50" | 44.2 | 07'41" | 06:16'25" |
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