| 冬山河真的是幸運地,剛好遇到大雨不斷,跑起來相當辛苦!這次跑前特意休了五天。狀況還不錯。賽前跟宗傑學長擬定策略,想看看sub11有沒有可能,看著自己鎮西堡12個半小時,這一年也因為漢森330堆了很多跑量,體能有上來,放手一博吧。賽道5公里折返真的很厭世,感覺陷入冬山河阿鼻地獄中⋯⋯
一路提醒學長咬著六分速就好不要暴衝,大概心率都抓140內保留體力,一直到70公里左右產生疲憊感,也還好因為保守配速體力還可以咬著六分半。
吃了四包膠、鹽糖好多個,蠻牛兩瓶,補給站我都吃香蕉。雙腳到70公里變得很酸,心肺還可以,也跟自己說70這趟出去不能猶豫,就一定相信自己可以跑完。
大雨不斷,後段已經沒辦法看錶,到95公里後段放手想拉速度,也拉不太起來,決定就這樣順順的跑完吧。 完賽結果總12(取10),分組第一上台領獎,也恭喜宗傑學長總8。
以後應該不會再報100了,真的好虐心啊 賽後評分: 補給志工熱情,感謝🙏 給 5 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 115~140 | 65~79% | 2:M馬拉松配速區 | 140~158 | 79~89% | 3:T乳酸耐力區 | 158~163 | 89~92% | 4:A無氧耐力區 | 163~173 | 92~97.5% | 5:I最大耗氧區 | 173~178 | 97.5~100% | 最大心率為178 點此去設定最大心率 |
11月累積里程 : 330.32 km NIKE VAPORFLY NEXT% 累積 : 645.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'44" | 00:05'44" | 2 | 05'52" | 00:11'36" | 3 | 05'45" | 00:17'21" | 4 | 05'38" | 00:22'59" | 5 | 05'45" | 00:28'44" | 6 | 06'00" | 00:34'44" | 7 | 05'46" | 00:40'30" | 8 | 06'31" | 00:47'01" | 9 | 05'50" | 00:52'51" | 10 | 05'48" | 00:58'39" | 11 | 07'21" | 01:06'00" | 12 | 05'48" | 01:11'48" | 13 | 05'45" | 01:17'33" | 14 | 05'50" | 01:23'23" | 15 | 05'51" | 01:29'14" | 16 | 06'05" | 01:35'19" | 17 | 05'42" | 01:41'01" | 18 | 05'46" | 01:46'47" | 19 | 05'44" | 01:52'31" | 20 | 05'38" | 01:58'09" | 21 | 08'01" | 02:06'10" | 22 | 05'48" | 02:11'58" | 23 | 05'41" | 02:17'39" | 24 | 05'38" | 02:23'17" | 25 | 05'40" | 02:28'57" | 26 | 06'00" | 02:34'57" | 27 | 05'37" | 02:40'34" | 28 | 05'44" | 02:46'18" | 29 | 05'46" | 02:52'04" | 30 | 05'37" | 02:57'41" | 31 | 08'27" | 03:06'08" | 32 | 05'54" | 03:12'02" | 33 | 05'40" | 03:17'42" | 34 | 05'43" | 03:23'25" | 35 | 05'50" | 03:29'15" | 36 | 05'57" | 03:35'12" | 37 | 05'42" | 03:40'54" | 38 | 05'44" | 03:46'38" | 39 | 05'46" | 03:52'24" | 40 | 05'48" | 03:58'12" | 41 | 07'25" | 04:05'37" | 42 | 05'49" | 04:11'26" | 43 | 05'49" | 04:17'15" | 44 | 05'44" | 04:22'59" | 45 | 05'48" | 04:28'47" | 46 | 06'07" | 04:34'54" | 47 | 05'50" | 04:40'44" | 48 | 05'49" | 04:46'33" | 49 | 05'52" | 04:52'25" | 50 | 05'55" | 04:58'20" | 51 | 08'10" | 05:06'30" | 52 | 06'01" | 05:12'31" | 53 | 05'57" | 05:18'28" | 54 | 06'03" | 05:24'31" | 55 | 06'02" | 05:30'33" | 56 | 06'25" | 05:36'58" | 57 | 05'59" | 05:42'57" | 58 | 06'03" | 05:49'00" | 59 | 06'03" | 05:55'03" | 60 | 06'07" | 06:01'10" | 61 | 08'51" | 06:10'01" | 62 | 06'17" | 06:16'18" | 63 | 06'15" | 06:22'33" | 64 | 06'17" | 06:28'50" | 65 | 06'12" | 06:35'02" | 66 | 07'44" | 06:42'46" | 67 | 06'13" | 06:48'59" | 68 | 06'07" | 06:55'06" | 69 | 06'06" | 07:01'12" | 70 | 06'09" | 07:07'21" | 71 | 08'59" | 07:16'20" | 72 | 06'21" | 07:22'41" | 73 | 06'25" | 07:29'06" | 74 | 06'20" | 07:35'26" | 75 | 06'22" | 07:41'48" | 76 | 07'29" | 07:49'17" | 77 | 06'20" | 07:55'37" | 78 | 06'21" | 08:01'58" | 79 | 06'22" | 08:08'20" | 80 | 06'17" | 08:14'37" | 81 | 08'16" | 08:22'53" | 82 | 06'26" | 08:29'19" | 83 | 06'26" | 08:35'45" | 84 | 06'23" | 08:42'08" | 85 | 06'24" | 08:48'32" | 86 | 08'09" | 08:56'41" | 87 | 06'31" | 09:03'12" | 88 | 06'28" | 09:09'40" | 89 | 06'29" | 09:16'09" | 90 | 06'25" | 09:22'34" | 91 | 08'06" | 09:30'40" | 92 | 06'31" | 09:37'11" | 93 | 06'29" | 09:43'40" | 94 | 06'22" | 09:50'02" | 95 | 06'26" | 09:56'28" | 96 | 07'03" | 10:03'31" | 97 | 06'38" | 10:10'09" | 98 | 06'17" | 10:16'26" | 99 | 06'12" | 10:22'38" | 100 | 06'16" | 10:28'54" | 100.9 | 05'52" | 10:33'59" |
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