| 前一天從阿三國趕回、只睡三小時、第一次跑前沒練30K LSD還能小破PB,實在有點意外。 賽前宣言: 趁阿偉哥今晚到宜蘭去跟女王拿冬山河參賽物品,順便讓阿偉哥當說客,終於讓女王答應我可以去跑台北馬、一掃去年沒跑的遺憾,但是我要挑戰的是連週馬,以目前這種三寶體能狀況恐怕會受不了,不要求成績、能完賽就好了! 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 109~133 | 65~79% | 2:M馬拉松配速區 | 133~150 | 79~89% | 3:T乳酸耐力區 | 150~155 | 89~92% | 4:A無氧耐力區 | 155~164 | 92~97.5% | 5:I最大耗氧區 | 164~169 | 97.5~100% | 最大心率為169 點此去設定最大心率 |
12月累積里程 : 158.49 km ASICS TARTHERZEAL 2-WIDE 累積 : 414.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'53" | 00:05'53" | 2 | 05'07" | 00:11'00" | 3 | 05'05" | 00:16'05" | 4 | 05'11" | 00:21'16" | 5 | 05'01" | 00:26'17" | 6 | 04'55" | 00:31'12" | 7 | 04'51" | 00:36'03" | 8 | 04'49" | 00:40'52" | 9 | 04'47" | 00:45'39" | 10 | 04'53" | 00:50'32" | 11 | 05'01" | 00:55'33" | 12 | 04'56" | 01:00'29" | 13 | 04'59" | 01:05'28" | 14 | 04'55" | 01:10'23" | 15 | 04'57" | 01:15'20" | 16 | 05'06" | 01:20'26" | 17 | 05'06" | 01:25'32" | 18 | 05'00" | 01:30'32" | 19 | 04'55" | 01:35'27" | 20 | 05'02" | 01:40'29" | 21 | 05'26" | 01:45'55" | 22 | 05'16" | 01:51'11" | 23 | 05'34" | 01:56'45" | 24 | 05'29" | 02:02'14" | 25 | 05'37" | 02:07'51" | 26 | 05'49" | 02:13'40" | 27 | 05'31" | 02:19'11" | 28 | 05'44" | 02:24'55" | 29 | 05'37" | 02:30'32" | 30 | 06'02" | 02:36'34" | 31 | 05'44" | 02:42'18" | 32 | 05'52" | 02:48'10" | 33 | 06'10" | 02:54'20" | 34 | 05'53" | 03:00'13" | 35 | 05'38" | 03:05'51" | 36 | 06'23" | 03:12'14" | 37 | 06'28" | 03:18'42" | 38 | 06'07" | 03:24'49" | 39 | 06'38" | 03:31'27" | 40 | 06'18" | 03:37'45" | 41 | 08'42" | 03:46'27" | 42 | 03'03" | 03:49'30" | 42.6 | 05'13" | 03:52'24" |
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