全馬 | 03:22:11 | 04:47/km | 第18馬官方成績 |
日期 | 2018-12-09 |
成績 | 03:22:11 |
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) |
| 00:20'33" | 00:43'06" |
| 00:22'33" (+02'00") |
| 00:22'15" (+01'42") | 00:44'41" (+01'35") |
| 00:22'26" (+01'53") |
| 00:23'36" (+03'03") | 00:47'39" (+04'33") |
| 00:24'03" (+03'30") |
| 00:22'45" (+02'12") | 00:49'22" (+06'16") |
| 00:26'37" (+06'04") |
|
日期: 2018-12-09 06:30 - 地點: 台北 - 天氣: 雨 - 平均心率: 153 - 卡路里: 2582 Cal
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'33" | 1000 / 1000 |
2 | | 03'42" (+00'09") | 1000 / 2000 |
3 | | 04'29" (+00'56") | 1000 / 3000 |
4 | | 04'10" (+00'37") | 1000 / 4000 |
5 | | 04'35" (+01'02") | 1000 / 5000 |
6 | | 04'27" (+00'54") | 1000 / 6000 |
7 | | 04'25" (+00'52") | 1000 / 7000 |
8 | | 04'35" (+01'02") | 1000 / 8000 |
9 | | 04'30" (+00'57") | 1000 / 9000 |
10 | | 04'31" (+00'58") | 1000 / 10000 |
11 | | 04'31" (+00'58") | 1000 / 11000 |
12 | | 04'19" (+00'46") | 1000 / 12000 |
13 | | 04'25" (+00'52") | 1000 / 13000 |
14 | | 04'29" (+00'56") | 1000 / 14000 |
15 | | 04'26" (+00'53") | 1000 / 15000 |
16 | | 04'18" (+00'45") | 1000 / 16000 |
17 | | 04'35" (+01'02") | 1000 / 17000 |
18 | | 04'35" (+01'02") | 1000 / 18000 |
19 | | 04'28" (+00'55") | 1000 / 19000 |
20 | | 04'25" (+00'52") | 1000 / 20000 |
21 | | 04'36" (+01'03") | 1000 / 21000 |
22 | | 04'48" (+01'15") | 1000 / 22000 |
23 | | 04'42" (+01'09") | 1000 / 23000 |
24 | | 04'39" (+01'06") | 1000 / 24000 |
25 | | 04'46" (+01'13") | 1000 / 25000 |
26 | | 04'40" (+01'07") | 1000 / 26000 |
27 | | 04'42" (+01'09") | 1000 / 27000 |
28 | | 04'38" (+01'05") | 1000 / 28000 |
29 | | 04'50" (+01'17") | 1000 / 29000 |
30 | | 05'08" (+01'35") | 1000 / 30000 |
31 | | 04'38" (+01'05") | 1000 / 31000 |
32 | | 04'03" (+00'30") | 1000 / 32000 |
33 | | 04'22" (+00'49") | 1000 / 33000 |
34 | | 04'47" (+01'14") | 1000 / 34000 |
35 | | 04'50" (+01'17") | 1000 / 35000 |
36 | | 04'53" (+01'20") | 1000 / 36000 |
37 | | 05'14" (+01'41") | 1000 / 37000 |
38 | | 05'27" (+01'54") | 1000 / 38000 |
39 | | 05'25" (+01'52") | 1000 / 39000 |
40 | | 05'33" (+02'00") | 1000 / 40000 |
41 | | 04'59" (+01'26") | 1000 / 41000 |
42 | | 05'05" (+01'32") | 1000 / 42000 |
43 | | 05'00" (+01'27") | 1000 / 43000 |
起跑後GPS就開始亂飄了,距離配速不準,只好依照心律來跑,避免配速錯亂。直到出去河濱20K感覺還不錯,但開始逆風跑就掛了,如果要維持配速後段就會爆,如果控制心率,目標就無法完成,然後就失去動力,就再度放棄,慢跑回來。 最後GPS多了2公里,飄得蠻嚴重的。
今年的兩場都沒跑好,總結就是訓練還是不夠,要加強後半段的耐力訓練,增加build up run, 以及配速跑要再拉長。
接下來總算可以輕鬆一點,然後開始今年的滑雪行程了,哈哈。
賽前宣言:
賽後評分: 終點的安排實在太差了,河濱的風好大。
給 3 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~139 | 65~79% |
2:M馬拉松配速區 | 139~157 | 79~89% |
3:T乳酸耐力區 | 157~162 | 89~92% |
4:A無氧耐力區 | 162~172 | 92~97.5% |
5:I最大耗氧區 | 172~177 | 97.5~100% |
最大心率為177 點此去設定最大心率 |
12月累積里程 :
253.89 km ASICS TARTHERZEAL 4 (白) 累積 :
980.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'33" | 00:03'33" |
2 | 03'43" | 00:07'16" |
3 | 04'30" | 00:11'46" |
4 | 04'11" | 00:15'57" |
5 | 04'36" | 00:20'33" |
6 | 04'28" | 00:25'01" |
7 | 04'26" | 00:29'27" |
8 | 04'36" | 00:34'03" |
9 | 04'31" | 00:38'34" |
10 | 04'32" | 00:43'06" |
11 | 04'32" | 00:47'38" |
12 | 04'20" | 00:51'58" |
13 | 04'26" | 00:56'24" |
14 | 04'30" | 01:00'54" |
15 | 04'27" | 01:05'21" |
16 | 04'19" | 01:09'40" |
17 | 04'36" | 01:14'16" |
18 | 04'36" | 01:18'52" |
19 | 04'29" | 01:23'21" |
20 | 04'26" | 01:27'47" |
21 | 04'37" | 01:32'24" |
22 | 04'49" | 01:37'13" |
23 | 04'43" | 01:41'56" |
24 | 04'40" | 01:46'36" |
25 | 04'47" | 01:51'23" |
26 | 04'41" | 01:56'04" |
27 | 04'43" | 02:00'47" |
28 | 04'39" | 02:05'26" |
29 | 04'51" | 02:10'17" |
30 | 05'09" | 02:15'26" |
31 | 04'39" | 02:20'05" |
32 | 04'04" | 02:24'09" |
33 | 04'23" | 02:28'32" |
34 | 04'48" | 02:33'20" |
35 | 04'51" | 02:38'11" |
36 | 04'54" | 02:43'05" |
37 | 05'15" | 02:48'20" |
38 | 05'28" | 02:53'48" |
39 | 05'26" | 02:59'14" |
40 | 05'34" | 03:04'48" |
41 | 05'00" | 03:09'48" |
42 | 07'03" | 03:16'51" |
43 | 03'04" | 03:19'55" |
43.6 | 03'55" | 03:22'19" |