| 跑得很落漆的一場比賽,不但沒進步還更退步....
賽後檢討:
1.配速不穩,練得不夠
2.沒吃香蕉,補給沒接上導致雙腿抽筋定杆...
3.熱身不夠,只記得要去卡位,等擠到不能再前進了(也才到一半...),才發現還沒做熱身拉筋,只好在人群中小範圍伸展。
該重新思考一下未來要怎麼繼續了....
賽前宣言: 驗證自己的規劃與執行力,朝著所設定的目標跑去,初富邦馬,我來啦! 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 110~134 | 65~79% | 2:M馬拉松配速區 | 134~151 | 79~89% | 3:T乳酸耐力區 | 151~156 | 89~92% | 4:A無氧耐力區 | 156~165 | 92~97.5% | 5:I最大耗氧區 | 165~170 | 97.5~100% | 最大心率為170 點此去設定最大心率 |
12月累積里程 : 140.16 km ASICS 虎走TARTHERZEAL 2-WIDE 累積 : 511.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 07'06" | 00:07'06" | 2 | 05'49" | 00:12'55" | 3 | 05'44" | 00:18'39" | 4 | 05'46" | 00:24'25" | 5 | 05'42" | 00:30'07" | 6 | 05'23" | 00:35'30" | 7 | 05'19" | 00:40'49" | 8 | 05'19" | 00:46'08" | 9 | 05'23" | 00:51'31" | 10 | 06'17" | 00:57'48" | 11 | 05'12" | 01:03'00" | 12 | 05'08" | 01:08'08" | 13 | 05'15" | 01:13'23" | 14 | 05'18" | 01:18'41" | 15 | 05'19" | 01:24'00" | 16 | 05'20" | 01:29'20" | 17 | 05'34" | 01:34'54" | 18 | 05'26" | 01:40'20" | 19 | 05'15" | 01:45'35" | 20 | 05'23" | 01:50'58" | 21 | 05'37" | 01:56'35" | 22 | 05'32" | 02:02'07" | 23 | 05'12" | 02:07'19" | 24 | 05'25" | 02:12'44" | 25 | 05'33" | 02:18'17" | 26 | 06'04" | 02:24'21" | 27 | 05'31" | 02:29'52" | 28 | 05'54" | 02:35'46" | 29 | 05'44" | 02:41'30" | 30 | 05'35" | 02:47'05" | 31 | 06'23" | 02:53'28" | 32 | 05'59" | 02:59'27" | 33 | 06'03" | 03:05'30" | 34 | 06'22" | 03:11'52" | 35 | 05'58" | 03:17'50" | 36 | 06'31" | 03:24'21" | 37 | 06'48" | 03:31'09" | 38 | 09'35" | 03:40'44" | 39 | 06'30" | 03:47'14" | 40 | 06'55" | 03:54'09" | 41 | 07'32" | 04:01'41" | 42 | 03'21" | 04:05'02" | 42.7 | 06'07" | 04:09'23" |
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