全馬 | 03:01:18 | 04:17/km | 第41馬官方成績 |
日期 | 2019-02-17 |
成績 | 03:01:18 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:17/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:20'21" (+00'17") | 00:40'25" |
| 00:20'04" |
| 00:20'31" (+00'27") | 00:40'52" (+00'27") |
| 00:20'21" (+00'17") |
| 00:21'35" (+01'31") | 00:43'43" (+03'18") |
| 00:22'08" (+02'04") |
| 00:23'06" (+03'02") | 00:47'26" (+07'01") |
| 00:24'20" (+04'16") |
|
日期: 2019-02-17 05:50 - 總爬升: 693 m - 地點: 國家體育場 - 天氣: 晴 - 平均心率: 151 - 卡路里: 2468 Cal - 平均步頻: 192 - 溫度: 21°C - 濕度: 74% - PM2.5: 普通(43)
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'50" | 1000 / 1000 |
2 | | 04'04" (+00'14") | 1000 / 2000 |
3 | | 04'24" (+00'34") | 1000 / 3000 |
4 | | 03'57" (+00'07") | 1000 / 4000 |
5 | | 04'04" (+00'14") | 1000 / 5000 |
6 | | 04'00" (+00'10") | 1000 / 6000 |
7 | | 04'03" (+00'13") | 1000 / 7000 |
8 | | 04'05" (+00'15") | 1000 / 8000 |
9 | | 03'56" (+00'06") | 1000 / 9000 |
10 | | 03'57" (+00'07") | 1000 / 10000 |
11 | | 04'01" (+00'11") | 1000 / 11000 |
12 | | 04'05" (+00'15") | 1000 / 12000 |
13 | | 04'03" (+00'13") | 1000 / 13000 |
14 | | 04'10" (+00'20") | 1000 / 14000 |
15 | | 04'09" (+00'19") | 1000 / 15000 |
16 | | 03'55" (+00'05") | 1000 / 16000 |
17 | | 04'04" (+00'14") | 1000 / 17000 |
18 | | 04'00" (+00'10") | 1000 / 18000 |
19 | | 04'08" (+00'18") | 1000 / 19000 |
20 | | 04'12" (+00'22") | 1000 / 20000 |
21 | | 04'14" (+00'24") | 1000 / 21000 |
22 | | 04'16" (+00'26") | 1000 / 22000 |
23 | | 04'26" (+00'36") | 1000 / 23000 |
24 | | 04'15" (+00'25") | 1000 / 24000 |
25 | | 04'20" (+00'30") | 1000 / 25000 |
26 | | 04'21" (+00'31") | 1000 / 26000 |
27 | | 04'24" (+00'34") | 1000 / 27000 |
28 | | 04'24" (+00'34") | 1000 / 28000 |
29 | | 04'32" (+00'42") | 1000 / 29000 |
30 | | 04'24" (+00'34") | 1000 / 30000 |
31 | | 04'30" (+00'40") | 1000 / 31000 |
32 | | 04'27" (+00'37") | 1000 / 32000 |
33 | | 04'40" (+00'50") | 1000 / 33000 |
34 | | 04'41" (+00'51") | 1000 / 34000 |
35 | | 04'46" (+00'56") | 1000 / 35000 |
36 | | 04'46" (+00'56") | 1000 / 36000 |
37 | | 04'47" (+00'57") | 1000 / 37000 |
38 | | 04'48" (+00'58") | 1000 / 38000 |
39 | | 04'58" (+01'08") | 1000 / 39000 |
40 | | 04'59" (+01'09") | 1000 / 40000 |
41 | | 04'40" (+00'50") | 1000 / 41000 |
42 | | 04'16" (+00'26") | 1000 / 42000 |
43 | | 04'13" (+00'23") | 108 / 42108 |
2019.02.17高雄國際馬拉松(54馬)
跑了幾場國外馬,高雄馬是我認為在國內辦的最接近國外規格的馬拉松賽事,去年跑完,立馬決定今年還要來玩。今年因目標賽事規劃關係,高雄馬就當長距離練習了。
原定今天的策略是
前30K配四分,後面隨意。
跑5K後(20‘21)已經知道今天狀況無法完成,改成半馬配4’05之後再逐步放寬秒數區間!
1-5K 20’21
15K 1‘00’56
半馬 85’32
但因測試性質,也還可以接受,
只是,接下來的後半馬幾乎呈現崩潰狀態
幾乎只能用四分半到五分速在跑,
再也無法拉高配速!最終3‘01‘18完賽!
檢討原因:
1,廈馬後的長時間感冒讓我無法持續吃課表,沒練當然就沒有!
2,過年期間也沒忌口,拖著兩公斤佛跳牆在跑當然有影響
3,心態一直是很重要的事,後半馬的潰堤有很多比例是意志不堅定。
4,長距離的練習會是接下來的關鍵了!
#20190217高雄國際馬拉松
#南天樂跑
賽後評分: 國內少數辦得用心的賽事
給 5 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 114~139 | 65~79% |
2:M馬拉松配速區 | 139~156 | 79~89% |
3:T乳酸耐力區 | 156~161 | 89~92% |
4:A無氧耐力區 | 161~171 | 92~97.5% |
5:I最大耗氧區 | 171~176 | 97.5~100% |
最大心率為176 點此去設定最大心率 |
2月累積里程 : 307.23 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'50" | 00:03'50" |
2 | 04'05" | 00:07'55" |
3 | 04'25" | 00:12'20" |
4 | 03'57" | 00:16'17" |
5 | 04'04" | 00:20'21" |
6 | 04'01" | 00:24'22" |
7 | 04'03" | 00:28'25" |
8 | 04'06" | 00:32'31" |
9 | 03'57" | 00:36'28" |
10 | 03'57" | 00:40'25" |
11 | 04'01" | 00:44'26" |
12 | 04'06" | 00:48'32" |
13 | 04'04" | 00:52'36" |
14 | 04'16" | 00:56'52" |
15 | 04'04" | 01:00'56" |
16 | 03'55" | 01:04'51" |
17 | 04'04" | 01:08'55" |
18 | 04'00" | 01:12'55" |
19 | 04'09" | 01:17'04" |
20 | 04'13" | 01:21'17" |
21 | 04'15" | 01:25'32" |
22 | 04'21" | 01:29'53" |
23 | 04'22" | 01:34'15" |
24 | 04'16" | 01:38'31" |
25 | 04'21" | 01:42'52" |
26 | 04'22" | 01:47'14" |
27 | 04'24" | 01:51'38" |
28 | 04'25" | 01:56'03" |
29 | 04'33" | 02:00'36" |
30 | 04'24" | 02:05'00" |
31 | 04'30" | 02:09'30" |
32 | 04'27" | 02:13'57" |
33 | 04'41" | 02:18'38" |
34 | 04'41" | 02:23'19" |
35 | 04'47" | 02:28'06" |
36 | 04'46" | 02:32'52" |
37 | 04'48" | 02:37'40" |
38 | 04'48" | 02:42'28" |
39 | 04'59" | 02:47'27" |
40 | 04'59" | 02:52'26" |
41 | 04'41" | 02:57'07" |
42 | 04'16" | 03:01'23" |
42.1 | 04'17" | 03:01'51" |