全馬 | 02:59:40 | 04:15/km | 第5馬官方成績 |
日期 | 2020-12-20 |
成績 | 02:59:40 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:15/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:22'41" (+02'10") | 00:44'25" (+03'10") |
| 00:21'44" (+01'13") |
| 00:21'19" (+00'48") | 00:42'57" (+01'42") |
| 00:21'38" (+01'07") |
| 00:21'12" (+00'41") | 00:42'00" (+00'45") |
| 00:20'48" (+00'17") |
| 00:20'31" | 00:41'15" |
| 00:20'44" (+00'13") |
|
日期: 2020-12-20 06:30 - 地點: 台北市政府~台北田徑場 - 天氣: 小雨 - 平均心率: 169 - 卡路里: 2298 Cal - 平均步頻: 188 - 溫度: 16°C - 濕度: 97%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'07" (+01'08") | 1000 / 1000 |
2 | | 04'26" (+00'27") | 1000 / 2000 |
3 | | 04'22" (+00'23") | 1000 / 3000 |
4 | | 04'19" (+00'20") | 1000 / 4000 |
5 | | 04'25" (+00'26") | 1000 / 5000 |
6 | | 04'13" (+00'14") | 1000 / 6000 |
7 | | 04'18" (+00'19") | 1000 / 7000 |
8 | | 04'23" (+00'24") | 1000 / 8000 |
9 | | 04'24" (+00'25") | 1000 / 9000 |
10 | | 04'24" (+00'25") | 1000 / 10000 |
11 | | 04'19" (+00'20") | 1000 / 11000 |
12 | | 04'17" (+00'18") | 1000 / 12000 |
13 | | 04'15" (+00'16") | 1000 / 13000 |
14 | | 04'15" (+00'16") | 1000 / 14000 |
15 | | 04'09" (+00'10") | 1000 / 15000 |
16 | | 04'19" (+00'20") | 1000 / 16000 |
17 | | 04'17" (+00'18") | 1000 / 17000 |
18 | | 04'20" (+00'21") | 1000 / 18000 |
19 | | 04'22" (+00'23") | 1000 / 19000 |
20 | | 04'17" (+00'18") | 1000 / 20000 |
21 | | 04'22" (+00'23") | 1000 / 21000 |
22 | | 04'10" (+00'11") | 1000 / 22000 |
23 | | 04'13" (+00'14") | 1000 / 23000 |
24 | | 04'10" (+00'11") | 1000 / 24000 |
25 | | 04'14" (+00'15") | 1000 / 25000 |
26 | | 04'13" (+00'14") | 1000 / 26000 |
27 | | 04'04" (+00'05") | 1000 / 27000 |
28 | | 04'04" (+00'05") | 1000 / 28000 |
29 | | 04'11" (+00'12") | 1000 / 29000 |
30 | | 04'14" (+00'15") | 1000 / 30000 |
31 | | 04'06" (+00'07") | 1000 / 31000 |
32 | | 04'05" (+00'06") | 1000 / 32000 |
33 | | 04'09" (+00'10") | 1000 / 33000 |
34 | | 04'03" (+00'04") | 1000 / 34000 |
35 | | 04'05" (+00'06") | 1000 / 35000 |
36 | | 04'08" (+00'09") | 1000 / 36000 |
37 | | 04'09" (+00'10") | 1000 / 37000 |
38 | | 04'06" (+00'07") | 1000 / 38000 |
39 | | 04'09" (+00'10") | 1000 / 39000 |
40 | | 04'09" (+00'10") | 1000 / 40000 |
41 | | 04'09" (+00'10") | 1000 / 41000 |
42 | | 03'59" | 1000 / 42000 |
43 | | 03'44" | 384 / 42384 |
兩年時間,終於突破SUB3。初馬之地,在這裡突破SUB3,意義格外深重。
這場的目標依舊是以破3為目標,我屬慢熱特質,此戰思考後依舊採取Negative Split跑法,前半馬預計配速盡量控制在4:15~4:20,後半馬再提升至4:10~4:15,期待稍微保留點體力讓後半段還有餘力加速,也面對21KM後兩段環東高架的爬升。
整場配速結果是滿意的,結束後身體也沒有任何的不適,無抽筋無傷痛完賽~~~~滿意了。檢視MW每10 km差異,也是依照自己的期待逐漸加速。
還要再追速度嗎?原則上不了,希望這SUB3能多陪陪我跑幾年就好!
賽前宣言: SUB30x.....2018年初馬之地,每年一定要參加的賽事!!
賽後評分: 全新賽道,感覺不錯
給 4 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 126~154 | 65~79% |
2:M馬拉松配速區 | 154~173 | 79~89% |
3:T乳酸耐力區 | 173~179 | 89~92% |
4:A無氧耐力區 | 179~190 | 92~97.5% |
5:I最大耗氧區 | 190~195 | 97.5~100% |
最大心率為195 點此去設定最大心率 |
12月累積里程 :
370.03 km NIKE VAPORFLY NEXT% 累積 :
626.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'07" | 00:05'07" |
2 | 04'27" | 00:09'34" |
3 | 04'22" | 00:13'56" |
4 | 04'20" | 00:18'16" |
5 | 04'25" | 00:22'41" |
6 | 04'13" | 00:26'54" |
7 | 04'18" | 00:31'12" |
8 | 04'24" | 00:35'36" |
9 | 04'25" | 00:40'01" |
10 | 04'24" | 00:44'25" |
11 | 04'20" | 00:48'45" |
12 | 04'18" | 00:53'03" |
13 | 04'15" | 00:57'18" |
14 | 04'16" | 01:01'34" |
15 | 04'10" | 01:05'44" |
16 | 04'20" | 01:10'04" |
17 | 04'18" | 01:14'22" |
18 | 04'20" | 01:18'42" |
19 | 04'23" | 01:23'05" |
20 | 04'17" | 01:27'22" |
21 | 04'23" | 01:31'45" |
22 | 04'10" | 01:35'55" |
23 | 04'14" | 01:40'09" |
24 | 04'11" | 01:44'20" |
25 | 04'14" | 01:48'34" |
26 | 04'14" | 01:52'48" |
27 | 04'04" | 01:56'52" |
28 | 04'05" | 02:00'57" |
29 | 04'11" | 02:05'08" |
30 | 04'14" | 02:09'22" |
31 | 04'07" | 02:13'29" |
32 | 04'06" | 02:17'35" |
33 | 04'09" | 02:21'44" |
34 | 04'03" | 02:25'47" |
35 | 04'06" | 02:29'53" |
36 | 04'08" | 02:34'01" |
37 | 04'10" | 02:38'11" |
38 | 04'07" | 02:42'18" |
39 | 04'09" | 02:46'27" |
40 | 04'10" | 02:50'37" |
41 | 04'09" | 02:54'46" |
42 | 03'59" | 02:58'45" |
42.4 | 03'46" | 03:00'12" |