| 這個月很努力練跑,因為練跑場都是海拔2000m以上,且是山路,小腿肌肉緊繃,前天晚上下山及昨晚,請老婆幫忙按摩小腿,今早起床感覺還好,一開跑就以5分速前進至折返奌,呼吸方面就沒有問題,返程感覺肌力不足,所以後面速度就掉下來了。
感謝小珠姐在我完成南投馬時的祝福金言,讓我由4:30大破PB3:40,這下子成了我目前最快的一隻馬,要再破PB的機會可能沒了,哈哈哈… 賽前宣言: 加油!! 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 111~135 | 65~79% | 2:M馬拉松配速區 | 135~152 | 79~89% | 3:T乳酸耐力區 | 152~157 | 89~92% | 4:A無氧耐力區 | 157~166 | 92~97.5% | 5:I最大耗氧區 | 166~171 | 97.5~100% | 最大心率為171 點此去設定最大心率 |
12月累積里程 : 206.78 km 耐吉 free3.0 累積 : 1658.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'14" | 00:05'14" | 2 | 05'01" | 00:10'15" | 3 | 05'03" | 00:15'18" | 4 | 04'55" | 00:20'13" | 5 | 05'00" | 00:25'13" | 6 | 04'53" | 00:30'06" | 7 | 04'56" | 00:35'02" | 8 | 04'51" | 00:39'53" | 9 | 04'49" | 00:44'42" | 10 | 04'41" | 00:49'23" | 11 | 04'42" | 00:54'05" | 12 | 04'49" | 00:58'54" | 13 | 05'14" | 01:04'08" | 14 | 04'56" | 01:09'04" | 15 | 05'01" | 01:14'05" | 16 | 05'14" | 01:19'19" | 17 | 04'55" | 01:24'14" | 18 | 04'49" | 01:29'03" | 19 | 06'15" | 01:35'18" | 20 | 04'56" | 01:40'14" | 21 | 04'44" | 01:44'58" | 22 | 05'04" | 01:50'02" | 23 | 05'05" | 01:55'07" | 24 | 05'30" | 02:00'37" | 25 | 05'00" | 02:05'37" | 26 | 05'09" | 02:10'46" | 27 | 05'12" | 02:15'58" | 28 | 06'32" | 02:22'30" | 29 | 05'17" | 02:27'47" | 30 | 05'24" | 02:33'11" | 31 | 05'45" | 02:38'56" | 32 | 05'14" | 02:44'10" | 33 | 05'17" | 02:49'27" | 34 | 06'37" | 02:56'04" | 35 | 05'30" | 03:01'34" | 36 | 05'29" | 03:07'03" | 37 | 05'35" | 03:12'38" | 38 | 05'35" | 03:18'13" | 39 | 05'20" | 03:23'33" | 40 | 06'07" | 03:29'40" | 41 | 05'31" | 03:35'11" | 42.0 | 05'14" | 03:40'13" |
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