70.5 km | 08:12:10 | 06:58/km日期: 2019-08-30 22:05 - 總爬升: 1441 m - 平均心率: 149 - 卡路里: 5076 Cal - 平均步頻: 188 - 溫度: 28°C - 濕度: 94% - PM2.5: 良好(9)
Pace: 06'04" / 05'55" / 06'13" / 06'53" / 06'27" / 08'20" / 06'49" / 06'29" / 07'24" / 10'11" / 07'21" / 09'51" / 04'55" / 04'50" / 04'50" / 05'04" / 06'45" / 05'51" / 05'36" / 05'17" / 04'47" / 04'53" / 05'05" / 05'07" / 05'03" / 04'57" / 05'00" / 17'36" / 06'32" / 06'19" / 06'39" / 06'33" / 06'12" / 06'19" / 06'22" / 06'18" / 25'45" / 06'43" / 06'40" / 07'12" / 07'21" / 08'00" / 10'53" / 07'04" / 07'18" / 06'58" / 07'16" / 14'52" / 07'07" / 07'04" / 07'00" / 07'10" / 07'09" / 13'19" / 06'56" / 05'24" / 05'19" / 05'17" / 05'02" / 05'59" / 06'01" / 08'03" / 05'33" / 04'47" / 04'43" / 04'52" / 04'31" / 04'38" / 05'43" / 06'26" / 06'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'58" (+01'28") | 1000 / 1000 |
2 | | 05'54" (+01'24") | 1000 / 2000 |
3 | | 06'12" (+01'42") | 1000 / 3000 |
4 | | 06'53" (+02'23") | 1000 / 4000 |
5 | | 06'27" (+01'57") | 1000 / 5000 |
6 | | 08'19" (+03'49") | 1000 / 6000 |
7 | | 06'48" (+02'18") | 1000 / 7000 |
8 | | 06'29" (+01'59") | 1000 / 8000 |
9 | | 07'23" (+02'53") | 1000 / 9000 |
10 | | 10'11" (+05'41") | 1000 / 10000 |
11 | | 07'21" (+02'51") | 1000 / 11000 |
12 | | 09'50" (+05'20") | 1000 / 12000 |
13 | | 04'55" (+00'25") | 1000 / 13000 |
14 | | 04'50" (+00'20") | 1000 / 14000 |
15 | | 04'49" (+00'19") | 1000 / 15000 |
16 | | 05'04" (+00'34") | 1000 / 16000 |
17 | | 06'44" (+02'14") | 1000 / 17000 |
18 | | 05'51" (+01'21") | 1000 / 18000 |
19 | | 05'35" (+01'05") | 1000 / 19000 |
20 | | 05'16" (+00'46") | 1000 / 20000 |
21 | | 04'47" (+00'17") | 1000 / 21000 |
22 | | 04'52" (+00'22") | 1000 / 22000 |
23 | | 05'05" (+00'35") | 1000 / 23000 |
24 | | 05'06" (+00'36") | 1000 / 24000 |
25 | | 04'59" (+00'29") | 1000 / 25000 |
26 | | 05'00" (+00'30") | 1000 / 26000 |
27 | | 04'59" (+00'29") | 1000 / 27000 |
28 | | 17'35" (+13'05") | 1000 / 28000 |
29 | | 06'32" (+02'02") | 1000 / 29000 |
30 | | 06'19" (+01'49") | 1000 / 30000 |
31 | | 06'33" (+02'03") | 1000 / 31000 |
32 | | 06'38" (+02'08") | 1000 / 32000 |
33 | | 06'11" (+01'41") | 1000 / 33000 |
34 | | 06'18" (+01'48") | 1000 / 34000 |
35 | | 06'22" (+01'52") | 1000 / 35000 |
36 | | 06'17" (+01'47") | 1000 / 36000 |
37 | | 25'45" (+21'15") | 1000 / 37000 |
38 | | 06'42" (+02'12") | 1000 / 38000 |
39 | | 06'40" (+02'10") | 1000 / 39000 |
40 | | 07'11" (+02'41") | 1000 / 40000 |
41 | | 07'20" (+02'50") | 1000 / 41000 |
42 | | 08'00" (+03'30") | 1000 / 42000 |
43 | | 10'53" (+06'23") | 1000 / 43000 |
44 | | 07'03" (+02'33") | 1000 / 44000 |
45 | | 07'18" (+02'48") | 1000 / 45000 |
46 | | 06'57" (+02'27") | 1000 / 46000 |
47 | | 07'16" (+02'46") | 1000 / 47000 |
48 | | 14'51" (+10'21") | 1000 / 48000 |
49 | | 07'06" (+02'36") | 1000 / 49000 |
50 | | 07'04" (+02'34") | 1000 / 50000 |
51 | | 06'59" (+02'29") | 1000 / 51000 |
52 | | 07'09" (+02'39") | 1000 / 52000 |
53 | | 07'09" (+02'39") | 1000 / 53000 |
54 | | 13'18" (+08'48") | 1000 / 54000 |
55 | | 06'56" (+02'26") | 1000 / 55000 |
56 | | 05'23" (+00'53") | 1000 / 56000 |
57 | | 05'18" (+00'48") | 1000 / 57000 |
58 | | 05'17" (+00'47") | 1000 / 58000 |
59 | | 05'02" (+00'32") | 1000 / 59000 |
60 | | 05'59" (+01'29") | 1000 / 60000 |
61 | | 06'00" (+01'30") | 1000 / 61000 |
62 | | 08'03" (+03'33") | 1000 / 62000 |
63 | | 05'32" (+01'02") | 1000 / 63000 |
64 | | 04'47" (+00'17") | 1000 / 64000 |
65 | | 04'42" (+00'12") | 1000 / 65000 |
66 | | 04'52" (+00'22") | 1000 / 66000 |
67 | | 04'30" | 1000 / 67000 |
68 | | 04'37" (+00'07") | 1000 / 68000 |
69 | | 05'43" (+01'13") | 1000 / 69000 |
70 | | 06'22" (+01'52") | 1000 / 70000 |
71 | | 06'52" (+02'22") | 502 / 70502 |
斯巴達超馬246之夜訓團練
8 /30 (五) 22:00-06:00 陽明山團練
路線:東吳大學->風櫃嘴->萬里->金山->陽明山小油坑->東吳大學,總距離約70K。
對我而言,此次夜訓是斯巴達超馬246K賽前最重要的練習,主要目的為山路夜訓及跨夜疲勞管理。
出發點就在東吳大學,此次夜訓前自己還特地到傳說中東吳超馬殿堂去聞香朝拜一番,好不滿足。
除了今年參加斯巴達超馬的6位跑者外,也有許多超馬跑者一同共襄盛舉,更要感謝理事長徹夜未眠一路開車瞻前顧後地指點路途及提供豐盛補給,讓大家無後顧之憂地完成此次團練。
八月份,自已很努力去拉高月跑量,每日早晚10K,最終月跑量相較於其他同伴只能算是小菜一碟,卻已經是我的歷史新高,那遲遲無法消除的肌肉疲勞感一直是我心中隱憂,深怕影響到此次夜訓。
深夜的陽明山被濃霧給壟罩著,給人一種莫名的美感及孤寂。
有些比較冷門的路段,幾乎就被我們這群半夜不睡覺的跑者給包場,除了達達的跑步聲也別無他物。
上坡就穩穩地緩跑,下坡就放腳去奔馳,獨自在濃霧中奔跑也算是專屬台北夜未眠跑者的浪漫。
跨過風櫃嘴後順順跑下山至萬里時,雙腿肌肉深層疲勞快要呼之欲出,趕緊降速運用不同肌群,而後與其他跑者結伴同行,一路吹著海風聽著海浪聲,天南地北隨意聊天,也是一種很特別的體驗。
最終考驗是從陽明山北邊的新北市金山區沿著陽金公路(台2甲線)一路跑回陽明山南邊的台北市士林區。漫漫18K緩上坡考驗耐性及肌耐力,放慢速度後雙腳疲勞感就舒緩多囉,開始做心像練習,揣摩賽事當天的情境及相對應的處理方式。跨過小油坑後就是長達15K的長下坡,天色也逐漸露白,順順地滾下山,平安回到終點。
感謝所有參與夜訓團練的夥伴,經過這次團練後,對於自身狀況了然於心,忐忑不安的不安定感終於稍作緩解。
賽前最後4週就是針對斯巴達超馬246K做自身調整及賽事規劃, 9月底到希臘去驗收這幾個月來的訓練成果,順便帶著國旗微笑通過終點線。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 129~157 | 65~79% |
2:M馬拉松配速區 | 157~177 | 79~89% |
3:T乳酸耐力區 | 177~183 | 89~92% |
4:A無氧耐力區 | 183~194 | 92~97.5% |
5:I最大耗氧區 | 194~199 | 97.5~100% |
最大心率為199 點此去設定最大心率 |
8月累積里程 :
710.11 km Asics 虎走6 T821N-4993 累積 :
794.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'04" | 00:06'04" |
2 | 05'55" | 00:11'59" |
3 | 06'13" | 00:18'12" |
4 | 06'53" | 00:25'05" |
5 | 06'27" | 00:31'32" |
6 | 08'20" | 00:39'52" |
7 | 06'49" | 00:46'41" |
8 | 06'29" | 00:53'10" |
9 | 07'24" | 01:00'34" |
10 | 10'11" | 01:10'45" |
11 | 07'21" | 01:18'06" |
12 | 09'51" | 01:27'57" |
13 | 04'55" | 01:32'52" |
14 | 04'50" | 01:37'42" |
15 | 04'50" | 01:42'32" |
16 | 05'04" | 01:47'36" |
17 | 06'45" | 01:54'21" |
18 | 05'51" | 02:00'12" |
19 | 05'36" | 02:05'48" |
20 | 05'17" | 02:11'05" |
21 | 04'47" | 02:15'52" |
22 | 04'53" | 02:20'45" |
23 | 05'05" | 02:25'50" |
24 | 05'07" | 02:30'57" |
25 | 05'03" | 02:36'00" |
26 | 04'57" | 02:40'57" |
27 | 05'00" | 02:45'57" |
28 | 17'36" | 03:03'33" |
29 | 06'32" | 03:10'05" |
30 | 06'19" | 03:16'24" |
31 | 06'39" | 03:23'03" |
32 | 06'33" | 03:29'36" |
33 | 06'12" | 03:35'48" |
34 | 06'19" | 03:42'07" |
35 | 06'22" | 03:48'29" |
36 | 06'18" | 03:54'47" |
37 | 25'45" | 04:20'32" |
38 | 06'43" | 04:27'15" |
39 | 06'40" | 04:33'55" |
40 | 07'12" | 04:41'07" |
41 | 07'21" | 04:48'28" |
42 | 08'00" | 04:56'28" |
43 | 10'53" | 05:07'21" |
44 | 07'04" | 05:14'25" |
45 | 07'18" | 05:21'43" |
46 | 06'58" | 05:28'41" |
47 | 07'16" | 05:35'57" |
48 | 14'52" | 05:50'49" |
49 | 07'07" | 05:57'56" |
50 | 07'04" | 06:05'00" |
51 | 07'00" | 06:12'00" |
52 | 07'10" | 06:19'10" |
53 | 07'09" | 06:26'19" |
54 | 13'19" | 06:39'38" |
55 | 06'56" | 06:46'34" |
56 | 05'24" | 06:51'58" |
57 | 05'19" | 06:57'17" |
58 | 05'17" | 07:02'34" |
59 | 05'02" | 07:07'36" |
60 | 05'59" | 07:13'35" |
61 | 06'01" | 07:19'36" |
62 | 08'03" | 07:27'39" |
63 | 05'33" | 07:33'12" |
64 | 04'47" | 07:37'59" |
65 | 04'43" | 07:42'42" |
66 | 04'52" | 07:47'34" |
67 | 04'31" | 07:52'05" |
68 | 04'38" | 07:56'43" |
69 | 05'43" | 08:02'26" |
70 | 06'26" | 08:08'52" |
70.5 | 06'55" | 08:12'21" |