恭喜破PB 全馬 | 03:22:13 | 04:47/km | 第8馬官方成績 |
日期 | 2018-12-09 |
成績 | 03:22:13 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:47/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:26'02" (+03'48") | 00:49'10" (+03'54") |
| 00:23'08" (+00'54") |
| 00:22'33" (+00'19") | 00:45'16" |
| 00:22'43" (+00'29") |
| 00:23'54" (+01'40") | 00:47'29" (+02'13") |
| 00:23'35" (+01'21") |
| 00:22'14" | 00:46'58" (+01'42") |
| 00:24'44" (+02'30") |
|
日期: 2018-12-09 06:31 - 平均心率: 166 - 卡路里: 2308 Cal - 平均步頻: 188
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'15" (+02'05") | 1000 / 1000 |
2 | | 05'18" (+01'08") | 1000 / 2000 |
3 | | 04'56" (+00'46") | 1000 / 3000 |
4 | | 04'48" (+00'38") | 1000 / 4000 |
5 | | 04'43" (+00'33") | 1000 / 5000 |
6 | | 04'41" (+00'31") | 1000 / 6000 |
7 | | 04'43" (+00'33") | 1000 / 7000 |
8 | | 04'39" (+00'29") | 1000 / 8000 |
9 | | 04'40" (+00'30") | 1000 / 9000 |
10 | | 04'24" (+00'14") | 1000 / 10000 |
11 | | 04'31" (+00'21") | 1000 / 11000 |
12 | | 04'30" (+00'20") | 1000 / 12000 |
13 | | 04'33" (+00'23") | 1000 / 13000 |
14 | | 04'23" (+00'13") | 1000 / 14000 |
15 | | 04'33" (+00'23") | 1000 / 15000 |
16 | | 04'28" (+00'18") | 1000 / 16000 |
17 | | 04'32" (+00'22") | 1000 / 17000 |
18 | | 04'26" (+00'16") | 1000 / 18000 |
19 | | 04'41" (+00'31") | 1000 / 19000 |
20 | | 04'32" (+00'22") | 1000 / 20000 |
21 | | 04'53" (+00'43") | 1000 / 21000 |
22 | | 04'48" (+00'38") | 1000 / 22000 |
23 | | 04'48" (+00'38") | 1000 / 23000 |
24 | | 04'43" (+00'33") | 1000 / 24000 |
25 | | 04'40" (+00'30") | 1000 / 25000 |
26 | | 04'42" (+00'32") | 1000 / 26000 |
27 | | 04'43" (+00'33") | 1000 / 27000 |
28 | | 04'44" (+00'34") | 1000 / 28000 |
29 | | 04'34" (+00'24") | 1000 / 29000 |
30 | | 04'49" (+00'39") | 1000 / 30000 |
31 | | 04'30" (+00'20") | 1000 / 31000 |
32 | | 04'10" | 1000 / 32000 |
33 | | 04'17" (+00'07") | 1000 / 33000 |
34 | | 04'42" (+00'32") | 1000 / 34000 |
35 | | 04'33" (+00'23") | 1000 / 35000 |
36 | | 04'41" (+00'31") | 1000 / 36000 |
37 | | 05'25" (+01'15") | 1000 / 37000 |
38 | | 04'53" (+00'43") | 1000 / 38000 |
39 | | 04'37" (+00'27") | 1000 / 39000 |
40 | | 05'03" (+00'53") | 1000 / 40000 |
41 | | 04'18" (+00'08") | 1000 / 41000 |
42 | | 04'41" (+00'31") | 1000 / 42000 |
43 | | 04'11" (+00'01") | 1000 / 43000 |
跑第三次的台北馬
一開始還是跟前二年一樣塞到速度拉不起來
因為前一天失眠沒睡好,想說順順跑就好
跑到三公里後,速度開始可以拉起來
就先把目標配速拉到4:40,開始找列車
在17.5k遇到跑班跟肌力班的同學加油後
终於在河濱逆風處跟到NIKE FAST42列車
一路跟隨到26公里,感覺狀况還不錯
就拋下列車往前獨推,沒想到這次台北馬路線改動後,河濱一樣有20公里左右又都是有很多彎曲
不過天氣不錯,除了風大,跑在還算熟悉的路線上,就一路進站補水跟運動飲料
35公里民生慢跑的私補不錯,喝了汽水跟熱咖啡
跑到37公里终於跑出河濱,沒想到上橋還跑的起來,就一直保持配速,在撞牆時就想到這次週期訓練的痛苦,都把課表吃完了,不想因為内心的軟弱放棄,一路沒停下來
到最後還能加速回到终點,後半馬跑的比前半馬好🎉PB向前進步了13分鐘
我终於可以說BQ或許不再是夢想
再給我二年的時間,也許就能達成
感謝李銘勝教練的訓練跟馬拉松世界跑班同學一起吃課表🙏
賽後評分: 賽後的冰水池真是太棒了,不過水站的水很多都只有到杯子的三分之一,造成要拿二杯水
給 4 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
12月累積里程 : 318.47 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'14" | 00:06'14" |
2 | 05'19" | 00:11'33" |
3 | 04'57" | 00:16'30" |
4 | 04'49" | 00:21'19" |
5 | 04'43" | 00:26'02" |
6 | 04'41" | 00:30'43" |
7 | 04'43" | 00:35'26" |
8 | 04'39" | 00:40'05" |
9 | 04'41" | 00:44'46" |
10 | 04'24" | 00:49'10" |
11 | 04'32" | 00:53'42" |
12 | 04'30" | 00:58'12" |
13 | 04'34" | 01:02'46" |
14 | 04'23" | 01:07'09" |
15 | 04'34" | 01:11'43" |
16 | 04'29" | 01:16'12" |
17 | 04'33" | 01:20'45" |
18 | 04'26" | 01:25'11" |
19 | 04'42" | 01:29'53" |
20 | 04'33" | 01:34'26" |
21 | 04'53" | 01:39'19" |
22 | 04'49" | 01:44'08" |
23 | 04'48" | 01:48'56" |
24 | 04'44" | 01:53'40" |
25 | 04'40" | 01:58'20" |
26 | 04'43" | 02:03'03" |
27 | 04'44" | 02:07'47" |
28 | 04'44" | 02:12'31" |
29 | 04'35" | 02:17'06" |
30 | 04'49" | 02:21'55" |
31 | 04'30" | 02:26'25" |
32 | 04'11" | 02:30'36" |
33 | 04'17" | 02:34'53" |
34 | 04'43" | 02:39'36" |
35 | 04'33" | 02:44'09" |
36 | 04'42" | 02:48'51" |
37 | 05'26" | 02:54'17" |
38 | 04'54" | 02:59'11" |
39 | 04'38" | 03:03'49" |
40 | 05'04" | 03:08'53" |
41 | 04'18" | 03:13'11" |
42 | 04'41" | 03:17'52" |
43 | 04'12" | 03:22'04" |
43.0 | 03'39" | 03:22'13" |