全馬 | 05:33:01 | 07:53/km | 第17馬官方成績 |
日期 | 2013-01-05 |
成績 | 05:33:01 |
總名次 | 1246 / - |
分組名次 | 225 / - |
平均速度 | 07:53/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:28'32" | 00:57'23" |
| 00:28'51" (+00'19") |
| 00:29'26" (+00'54") | 01:05'55" (+08'32") |
| 00:36'29" (+07'57") |
| 00:42'38" (+14'06") | 01:21'50" (+24'27") |
| 00:39'12" (+10'40") |
| 00:35'37" (+07'05") | 01:26'27" (+29'04") |
| 00:50'50" (+22'18") |
|
日期: 2013-01-05 10:06 - 總爬升: 729 m - 平均心率: 131 - 卡路里: 2468 Cal - 溫度: 12°C - 濕度: 85%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'21" (+01'03") | 1006 / 1006 |
2 | | 05'41" (+00'23") | 997 / 2004 |
3 | | 05'18" | 1001 / 3005 |
4 | | 05'22" (+00'04") | 1003 / 4009 |
5 | | 05'46" (+00'28") | 991 / 5001 |
6 | | 05'35" (+00'17") | 1007 / 6008 |
7 | | 05'35" (+00'17") | 994 / 7002 |
8 | | 05'57" (+00'39") | 1003 / 8006 |
9 | | 05'50" (+00'32") | 1005 / 9011 |
10 | | 05'52" (+00'34") | 997 / 10008 |
11 | | 05'26" (+00'08") | 1005 / 11013 |
12 | | 06'39" (+01'21") | 1004 / 12017 |
13 | | 05'41" (+00'23") | 1003 / 13021 |
14 | | 05'48" (+00'30") | 1015 / 14037 |
15 | | 05'48" (+00'30") | 975 / 15013 |
16 | | 05'37" (+00'19") | 1005 / 16018 |
17 | | 08'06" (+02'48") | 1006 / 17024 |
18 | | 06'54" (+01'36") | 1005 / 18029 |
19 | | 07'59" (+02'41") | 1000 / 19030 |
20 | | 07'49" (+02'31") | 1018 / 20049 |
21 | | 06'21" (+01'03") | 997 / 21046 |
22 | | 08'27" (+03'09") | 998 / 22044 |
23 | | 07'26" (+02'08") | 1013 / 23058 |
24 | | 10'59" (+05'41") | 1005 / 24063 |
25 | | 09'43" (+04'25") | 1006 / 25069 |
26 | | 11'06" (+05'48") | 1004 / 26074 |
27 | | 08'52" (+03'34") | 1011 / 27086 |
28 | | 06'07" (+00'49") | 1004 / 28091 |
29 | | 06'37" (+01'19") | 1001 / 29093 |
30 | | 05'58" (+00'40") | 1004 / 30097 |
31 | | 05'25" (+00'07") | 1010 / 31108 |
32 | | 06'17" (+00'59") | 1002 / 32110 |
33 | | 07'34" (+02'16") | 1000 / 33110 |
34 | | 08'51" (+03'33") | 1010 / 34121 |
35 | | 07'30" (+02'12") | 1003 / 35124 |
36 | | 09'32" (+04'14") | 1000 / 36124 |
37 | | 09'55" (+04'37") | 1004 / 37129 |
38 | | 10'45" (+05'27") | 998 / 38127 |
39 | | 10'40" (+05'22") | 1001 / 39128 |
40 | | 10'31" (+05'13") | 1000 / 40129 |
41 | | 11'07" (+05'49") | 1001 / 41131 |
42 | | 11'19" (+06'01") | 1007 / 42139 |
43 | | 09'06" (+03'48") | 1003 / 43142 |
#17 睽違已久的步兵馬
自從去年泰雅馬跑得死去活來之後,就下定決心
要把坡地跑練好,2012下半年也開始加入劍中劍
團練,今年泰雅一定要跑進 4:30 內...
但人算不如天算,跑前一個禮拜中了感冒,體力
已經流失不少,當天又是 10 點起跑,離我早餐
時間已經太久,加上 30K 時老婆打電話來抱怨
小孩不乖,讓我當場發飆,停下來在路邊罵小孩...
罵完發現跑馬的氣已經沒了,身體一整個呈現就
是跑完馬的休息狀態,偶爾跑個幾段,也是心不
從力,雖然有力氣,但非常不想跑... 最後乾脆
走回終點。跑馬以來第一次有這種自爆自棄的心
態,可見不只是肌力,心力更需要鍛鍊!
本次心得:
- 跑馬務必專心,切勿邊跑邊罵小孩。應該要把手機轉成飛航模式。
- 當腦袋已經停機不願再跑時,要想個方法重新發動它!
- 進食跟補給時間要算好,尤其起跑時間跟平常不一樣時更要特別注意!
本次以 5:33 完走,比去年還退步 10 分鐘 Orz,明年再
來!
賽後評分: 沒缺點了...
給 5 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 109~132 | 65~79% |
2:M馬拉松配速區 | 132~149 | 79~89% |
3:T乳酸耐力區 | 149~154 | 89~92% |
4:A無氧耐力區 | 154~163 | 92~97.5% |
5:I最大耗氧區 | 163~168 | 97.5~100% |
最大心率為168 點此去設定最大心率 |
1月累積里程 : 353.38 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'22" | 00:06'22" |
2 | 05'43" | 00:12'05" |
3 | 05'19" | 00:17'24" |
4 | 05'24" | 00:22'48" |
5 | 05'44" | 00:28'32" |
6 | 05'36" | 00:34'08" |
7 | 05'35" | 00:39'43" |
8 | 05'57" | 00:45'40" |
9 | 05'50" | 00:51'30" |
10 | 05'53" | 00:57'23" |
11 | 05'26" | 01:02'49" |
12 | 06'39" | 01:09'28" |
13 | 05'42" | 01:15'10" |
14 | 05'55" | 01:21'05" |
15 | 05'44" | 01:26'49" |
16 | 05'35" | 01:32'24" |
17 | 07'59" | 01:40'23" |
18 | 07'03" | 01:47'26" |
19 | 08'01" | 01:55'27" |
20 | 07'51" | 02:03'18" |
21 | 06'23" | 02:09'41" |
22 | 08'10" | 02:17'51" |
23 | 07'24" | 02:25'15" |
24 | 10'59" | 02:36'14" |
25 | 09'42" | 02:45'56" |
26 | 11'01" | 02:56'57" |
27 | 09'33" | 03:06'30" |
28 | 06'01" | 03:12'31" |
29 | 06'36" | 03:19'07" |
30 | 06'01" | 03:25'08" |
31 | 05'22" | 03:30'30" |
32 | 06'20" | 03:36'50" |
33 | 07'37" | 03:44'27" |
34 | 08'25" | 03:52'52" |
35 | 07'53" | 04:00'45" |
36 | 09'01" | 04:09'46" |
37 | 10'27" | 04:20'13" |
38 | 10'09" | 04:30'22" |
39 | 10'38" | 04:41'00" |
40 | 10'35" | 04:51'35" |
41 | 11'04" | 05:02'39" |
42 | 11'16" | 05:13'55" |
43 | 10'13" | 05:24'08" |
43.2 | 05'54" | 05:25'08" |