19.8 km | 03:11:11 | 09:37/km日期: 2016-01-02 07:04 - 總爬升: 671 m - 地點: 真武山 - 天氣: 陰 有陽光 - 卡路里: 893 Cal - 溫度: 18°C - 濕度: 88%
Pace: 05'56" / 05'39" / 05'38" / 05'50" / 09'34" / 05'58" / 06'27" / 06'37" / 07'12" / 05'57" / 06'21" / 10'23" / 12'13" / 08'18" / 12'07" / 15'11" / 15'58" / 11'54" / 11'56" / 25'58" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'56" (+00'19") | 1000 / 1000 |
2 | | 05'39" (+00'02") | 1000 / 2000 |
3 | | 05'37" | 1000 / 3000 |
4 | | 05'50" (+00'13") | 1000 / 4000 |
5 | | 09'33" (+03'56") | 1000 / 5000 |
6 | | 05'58" (+00'21") | 1000 / 6000 |
7 | | 06'27" (+00'50") | 1000 / 7000 |
8 | | 06'36" (+00'59") | 1000 / 8000 |
9 | | 07'11" (+01'34") | 1000 / 9000 |
10 | | 05'57" (+00'20") | 1000 / 10000 |
11 | | 06'21" (+00'44") | 1000 / 11000 |
12 | | 10'22" (+04'45") | 1000 / 12000 |
13 | | 12'13" (+06'36") | 1000 / 13000 |
14 | | 08'18" (+02'41") | 1000 / 14000 |
15 | | 12'06" (+06'29") | 1000 / 15000 |
16 | | 15'11" (+09'34") | 1000 / 16000 |
17 | | 15'58" (+10'21") | 1000 / 17000 |
18 | | 11'53" (+06'16") | 1000 / 18000 |
19 | | 11'56" (+06'19") | 1000 / 19000 |
20 | | 25'57" (+20'20") | 849 / 19849 |
Sleep: 12:30~4:50
早餐 5:20 饅頭夾起司蛋, Q10 x2, 魚油 x2, 鈣鎂片x2
補給: BCAA x1, 運動飲料, 香腸
應該看不出來是真武山超馬,
56K的賽程,我跑不到一個半馬,
這個月幾乎沒怎麼練,心肺弱掉不說,
能完賽就要很感激了。
還沒過5K,右腿就很有感,
之後全程很專心跑,避免腿出力過度,
可惜到第一折返點,腿就有點勉強了
(看牙醫去,待續)
1月累積里程 : 149.01 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'56" | 00:05'56" |
2 | 05'39" | 00:11'35" |
3 | 05'38" | 00:17'13" |
4 | 05'50" | 00:23'03" |
5 | 09'34" | 00:32'37" |
6 | 05'58" | 00:38'35" |
7 | 06'27" | 00:45'02" |
8 | 06'37" | 00:51'39" |
9 | 07'12" | 00:58'51" |
10 | 05'57" | 01:04'48" |
11 | 06'21" | 01:11'09" |
12 | 10'23" | 01:21'32" |
13 | 12'13" | 01:33'45" |
14 | 08'18" | 01:42'03" |
15 | 12'07" | 01:54'10" |
16 | 15'11" | 02:09'21" |
17 | 15'58" | 02:25'19" |
18 | 11'54" | 02:37'13" |
19 | 11'56" | 02:49'09" |
19.8 | 25'57" | 03:11'12" |