全馬 | 03:47:32 | 05:23/km | 第42馬官方成績 |
日期 | 2015-12-20 |
成績 | 03:47:32 |
總名次 | 583 / 4666 |
分組名次 | 203 / 1301 |
平均速度 | 05:23/km |
Ivan Hsiao
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:21'16" | 00:43'34" |
| 00:22'18" (+01'02") |
| 00:23'10" (+01'54") | 00:46'41" (+03'07") |
| 00:23'31" (+02'15") |
| 00:25'32" (+04'16") | 00:53'05" (+09'31") |
| 00:27'33" (+06'17") |
| 00:34'32" (+13'16") | 01:09'11" (+25'37") |
| 00:34'39" (+13'23") |
|
日期: 2015-12-20 06:30 - 地點: 台北 - 平均心率: 159 - 卡路里: 2164 Cal - 溫度: 19°C - 濕度: 68%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'21" (+00'17") | 1000 / 1000 |
2 | | 04'04" | 1000 / 2000 |
3 | | 04'11" (+00'07") | 1000 / 3000 |
4 | | 04'17" (+00'13") | 1000 / 4000 |
5 | | 04'20" (+00'16") | 1000 / 5000 |
6 | | 04'20" (+00'16") | 1000 / 6000 |
7 | | 04'29" (+00'25") | 1000 / 7000 |
8 | | 04'28" (+00'24") | 1000 / 8000 |
9 | | 04'31" (+00'27") | 1000 / 9000 |
10 | | 04'27" (+00'23") | 1000 / 10000 |
11 | | 04'33" (+00'29") | 1000 / 11000 |
12 | | 04'35" (+00'31") | 1000 / 12000 |
13 | | 04'38" (+00'34") | 1000 / 13000 |
14 | | 04'40" (+00'36") | 1000 / 14000 |
15 | | 04'42" (+00'38") | 1000 / 15000 |
16 | | 04'34" (+00'30") | 1000 / 16000 |
17 | | 04'39" (+00'35") | 1000 / 17000 |
18 | | 04'40" (+00'36") | 1000 / 18000 |
19 | | 04'42" (+00'38") | 1000 / 19000 |
20 | | 04'54" (+00'50") | 1000 / 20000 |
21 | | 05'00" (+00'56") | 1000 / 21000 |
22 | | 04'57" (+00'53") | 1000 / 22000 |
23 | | 05'26" (+01'22") | 1000 / 23000 |
24 | | 05'03" (+00'59") | 1000 / 24000 |
25 | | 05'05" (+01'01") | 1000 / 25000 |
26 | | 05'28" (+01'24") | 1000 / 26000 |
27 | | 05'09" (+01'05") | 1000 / 27000 |
28 | | 05'34" (+01'30") | 1000 / 28000 |
29 | | 05'14" (+01'10") | 1000 / 29000 |
30 | | 06'05" (+02'01") | 1000 / 30000 |
31 | | 08'34" (+04'30") | 1000 / 31000 |
32 | | 06'04" (+02'00") | 1000 / 32000 |
33 | | 06'30" (+02'26") | 1000 / 33000 |
34 | | 07'01" (+02'57") | 1000 / 34000 |
35 | | 06'21" (+02'17") | 1000 / 35000 |
36 | | 07'18" (+03'14") | 1000 / 36000 |
37 | | 06'45" (+02'41") | 1000 / 37000 |
38 | | 06'51" (+02'47") | 1000 / 38000 |
39 | | 07'17" (+03'13") | 1000 / 39000 |
40 | | 06'26" (+02'22") | 1000 / 40000 |
41 | | 06'38" (+02'34") | 1000 / 41000 |
42 | | 06'24" (+02'20") | 1000 / 42000 |
43 | | 05'28" (+01'24") | 362 / 42362 |
由於上週電器盃有稍微測試一下速度,還不太累,所以今天用比上週稍慢的配速起跑,希望能順順跑完就好。今天天氣還算不錯,10K前還順利,應該可以跑進315的樣子,只是跑到10K發現沒有吃的,一直到15K才吃了香蕉,整個餓到快抓狂了,不過也不能怪別人,秩序冊上有寫補給內容,是我自己沒認真看,又沒帶能量包,真是太大意了。跑到30K,雖然中間有補吃的,不過這時候已經餓到超想棄賽,索性就直接站在補給站前狂吃了。這時候剛好遇到Eason,就一起吃吃喝喝,沿路聊聊最近跑步的事情,慢慢凸回終點!!
覺得自己最近節奏跑變少了,導致全馬速耐力不足,再加上補給失序,浪費了好天氣和好比賽。再加油!!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
12月累積里程 :
226.10 km Asics T507N 累積 :
1819.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'22" | 00:04'22" |
2 | 04'04" | 00:08'26" |
3 | 04'12" | 00:12'38" |
4 | 04'18" | 00:16'56" |
5 | 04'20" | 00:21'16" |
6 | 04'21" | 00:25'37" |
7 | 04'29" | 00:30'06" |
8 | 04'29" | 00:34'35" |
9 | 04'31" | 00:39'06" |
10 | 04'28" | 00:43'34" |
11 | 04'33" | 00:48'07" |
12 | 04'35" | 00:52'42" |
13 | 04'39" | 00:57'21" |
14 | 04'41" | 01:02'02" |
15 | 04'42" | 01:06'44" |
16 | 04'35" | 01:11'19" |
17 | 04'39" | 01:15'58" |
18 | 04'41" | 01:20'39" |
19 | 04'42" | 01:25'21" |
20 | 04'54" | 01:30'15" |
21 | 05'00" | 01:35'15" |
22 | 04'57" | 01:40'12" |
23 | 05'27" | 01:45'39" |
24 | 05'03" | 01:50'42" |
25 | 05'05" | 01:55'47" |
26 | 05'29" | 02:01'16" |
27 | 05'09" | 02:06'25" |
28 | 05'35" | 02:12'00" |
29 | 05'14" | 02:17'14" |
30 | 06'06" | 02:23'20" |
31 | 08'35" | 02:31'55" |
32 | 06'04" | 02:37'59" |
33 | 06'30" | 02:44'29" |
34 | 07'01" | 02:51'30" |
35 | 06'22" | 02:57'52" |
36 | 07'18" | 03:05'10" |
37 | 06'46" | 03:11'56" |
38 | 06'51" | 03:18'47" |
39 | 07'18" | 03:26'05" |
40 | 06'26" | 03:32'31" |
41 | 08'31" | 03:41'02" |
42 | 04'32" | 03:45'34" |
42.4 | 05'31" | 03:47'34" |