全馬 | 05:04:09 | 07:08/km | 第29馬官方成績 |
日期 | 2018-12-23 |
成績 | 05:04:09 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 07:08/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:30'37" (+00'32") | 01:00'42" |
| 00:30'05" |
| 00:30'39" (+00'34") | 01:05'42" (+05'00") |
| 00:35'03" (+04'58") |
| 00:34'55" (+04'50") | 01:15'35" (+14'53") |
| 00:40'40" (+10'35") |
| 00:41'17" (+11'12") | 01:19'32" (+18'50") |
| 00:38'15" (+08'10") |
|
日期: 2018-12-23 06:19 - 地點: 萬丹公園 - 天氣: 晴朗早晨 - 平均心率: 132 - 卡路里: 2790 Cal - 溫度: 27°C - 濕度: 65% - PM2.5: 危險(92)
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 07'12" (+01'30") | 1008 / 1008 | 0 / 0 |
2 | | 05'49" (+00'07") | 1001 / 2009 | 0 / 0 |
3 | | 05'49" (+00'07") | 1006 / 3016 | 0 / 0 |
4 | | 05'45" (+00'03") | 1004 / 4020 | 0 / 0 |
5 | | 05'53" (+00'11") | 1007 / 5028 | 0 / 0 |
6 | | 05'46" (+00'04") | 1001 / 6029 | 0 / 0 |
7 | | 06'01" (+00'19") | 1003 / 7033 | 0 / 0 |
8 | | 05'48" (+00'06") | 1004 / 8037 | 0 / 0 |
9 | | 05'42" | 1007 / 9045 | 0 / 0 |
10 | | 06'37" (+00'55") | 1006 / 10051 | 0 / 0 |
11 | | 05'43" (+00'01") | 1000 / 11051 | 0 / 0 |
12 | | 06'01" (+00'19") | 1010 / 12061 | 0 / 0 |
13 | | 06'20" (+00'38") | 1011 / 13072 | 0 / 0 |
14 | | 06'08" (+00'26") | 1004 / 14076 | 0 / 0 |
15 | | 06'16" (+00'34") | 1008 / 15085 | 0 / 0 |
16 | | 07'22" (+01'40") | 1009 / 16094 | 0 / 0 |
17 | | 06'26" (+00'44") | 1005 / 17100 | 0 / 0 |
18 | | 07'08" (+01'26") | 1001 / 18102 | 0 / 0 |
19 | | 06'29" (+00'47") | 1002 / 19104 | 0 / 0 |
20 | | 07'24" (+01'42") | 1005 / 20109 | 0 / 0 |
21 | | 06'22" (+00'40") | 1004 / 21114 | 0 / 0 |
22 | | 06'28" (+00'46") | 1002 / 22116 | 0 / 0 |
23 | | 07'36" (+01'54") | 1002 / 23118 | 0 / 0 |
24 | | 06'51" (+01'09") | 1001 / 24120 | 0 / 0 |
25 | | 07'42" (+02'00") | 1001 / 25122 | 0 / 0 |
26 | | 08'19" (+02'37") | 1005 / 26127 | 0 / 0 |
27 | | 08'05" (+02'23") | 1009 / 27136 | 0 / 0 |
28 | | 07'34" (+01'52") | 1005 / 28142 | 0 / 0 |
29 | | 08'33" (+02'51") | 1000 / 29142 | 0 / 0 |
30 | | 07'48" (+02'06") | 1009 / 30151 | 0 / 0 |
31 | | 08'10" (+02'28") | 1004 / 31156 | 0 / 0 |
32 | | 08'06" (+02'24") | 1001 / 32157 | 0 / 0 |
33 | | 07'16" (+01'34") | 1004 / 33162 | 0 / 0 |
34 | | 08'33" (+02'51") | 1002 / 34164 | 0 / 0 |
35 | | 08'59" (+03'17") | 1006 / 35171 | 0 / 0 |
36 | | 07'54" (+02'12") | 1006 / 36178 | 0 / 0 |
37 | | 10'19" (+04'37") | 1000 / 37178 | 0 / 0 |
38 | | 06'38" (+00'56") | 1004 / 38183 | 0 / 0 |
39 | | 06'21" (+00'39") | 1007 / 39190 | 0 / 0 |
40 | | 06'56" (+01'14") | 1006 / 40197 | 0 / 0 |
41 | | 07'15" (+01'33") | 1008 / 41205 | 0 / 0 |
42 | | 07'23" (+01'41") | 1005 / 42211 | 0 / 0 |
43 | | 07'14" (+01'32") | 1006 / 43218 | 0 / 0 |
20181223萬丹紅豆馬拉松-27馬
今天已經努力了,還是無法達到自己目標,
盡力了,沒動力了,後段趕路仍無法保住sub5,
15k後腳踝怪怪的,只好再放慢速度,
再21k時吃補給站小籠包後整個跑步打亂,
整路胃非常的不舒服,邊跑邊走盡力完跑,
只能說小籠包,油飯,炒米粉,香腸,烤乳豬,紅豆粥,紅豆餅等等超棒美食無緣繼續吃,
這次前段穩速跑沒有跑很快,但還是無法克服,
重點每次補完再跑過程都有想吐感覺,
不過最後撐住,也盡量不要讓腳再度受傷,
否則年底還有一場重要超馬賽事就無法順利完賽,
去年411,今年504,唉....已回不去了,
2019年若有機會有時間有體力,
再認真練習彌補2018年遺憾目標,
2018年全馬以萬丹紅豆馬做此END。
賽前宣言: 補給吃到飽的概念
賽後評分: 啤酒,烤魯豬,紅豆餅,油飯,米粉,紅豆粥,等等補給
給 5 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
12月累積里程 :
231.65 km mizuno 黃藍-J1GC163001-28 累積 :
581.7 kmMW Watch 上傳 | 5 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'12" | 00:07'12" |
2 | 05'53" | 00:13'05" |
3 | 05'49" | 00:18'54" |
4 | 05'50" | 00:24'44" |
5 | 05'53" | 00:30'37" |
6 | 05'50" | 00:36'27" |
7 | 06'00" | 00:42'27" |
8 | 05'50" | 00:48'17" |
9 | 05'42" | 00:53'59" |
10 | 06'43" | 01:00'42" |
11 | 05'47" | 01:06'29" |
12 | 06'00" | 01:12'29" |
13 | 06'25" | 01:18'54" |
14 | 06'11" | 01:25'05" |
15 | 06'16" | 01:31'21" |
16 | 07'28" | 01:38'49" |
17 | 06'30" | 01:45'19" |
18 | 07'11" | 01:52'30" |
19 | 06'29" | 01:58'59" |
20 | 07'25" | 02:06'24" |
21 | 06'23" | 02:12'47" |
22 | 06'29" | 02:19'16" |
23 | 07'39" | 02:26'55" |
24 | 06'50" | 02:33'45" |
25 | 07'34" | 02:41'19" |
26 | 08'27" | 02:49'46" |
27 | 08'09" | 02:57'55" |
28 | 07'36" | 03:05'31" |
29 | 07'53" | 03:13'24" |
30 | 08'35" | 03:21'59" |
31 | 08'14" | 03:30'13" |
32 | 08'08" | 03:38'21" |
33 | 07'17" | 03:45'38" |
34 | 08'30" | 03:54'08" |
35 | 09'08" | 04:03'16" |
36 | 07'58" | 04:11'14" |
37 | 10'14" | 04:21'28" |
38 | 06'47" | 04:28'15" |
39 | 06'23" | 04:34'38" |
40 | 06'53" | 04:41'31" |
41 | 07'21" | 04:48'52" |
42 | 07'25" | 04:56'17" |
43 | 07'17" | 05:03'34" |
43.1 | 09'03" | 05:04'09" |