恭喜破PB 全馬 | 03:33:37 | 05:03/km | 第9馬官方成績 |
日期 | 2024-02-25 |
成績 | 03:33:37 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 05:03/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:24'27" (+00'14") | 00:49'03" (+00'17") |
| 00:24'36" (+00'23") |
| 00:24'33" (+00'20") | 00:48'46" |
| 00:24'13" |
| 00:24'44" (+00'31") | 00:49'55" (+01'09") |
| 00:25'11" (+00'58") |
| 00:25'55" (+01'42") | 00:53'07" (+04'21") |
| 00:27'12" (+02'59") |
|
日期: 2024-02-25 05:55 - 平均心率: 149 - 卡路里: 2560 Cal - 平均步頻: 178 - 溫度: 14°C - 濕度: 89.2
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'01" (+00'19") | 1000 / 1000 |
2 | | 04'51" (+00'09") | 1000 / 2000 |
3 | | 04'50" (+00'08") | 1000 / 3000 |
4 | | 04'53" (+00'11") | 1000 / 4000 |
5 | | 04'51" (+00'09") | 1000 / 5000 |
6 | | 04'54" (+00'12") | 1000 / 6000 |
7 | | 05'02" (+00'20") | 1000 / 7000 |
8 | | 04'55" (+00'13") | 1000 / 8000 |
9 | | 04'49" (+00'07") | 1000 / 9000 |
10 | | 04'54" (+00'12") | 1000 / 10000 |
11 | | 04'50" (+00'08") | 1000 / 11000 |
12 | | 04'47" (+00'05") | 1000 / 12000 |
13 | | 04'51" (+00'09") | 1000 / 13000 |
14 | | 05'05" (+00'23") | 1000 / 14000 |
15 | | 04'58" (+00'16") | 1000 / 15000 |
16 | | 04'50" (+00'08") | 1000 / 16000 |
17 | | 04'51" (+00'09") | 1000 / 17000 |
18 | | 04'57" (+00'15") | 1000 / 18000 |
19 | | 04'49" (+00'07") | 1000 / 19000 |
20 | | 04'42" | 1000 / 20000 |
21 | | 05'14" (+00'32") | 1000 / 21000 |
22 | | 04'46" (+00'04") | 1000 / 22000 |
23 | | 05'02" (+00'20") | 1000 / 23000 |
24 | | 04'50" (+00'08") | 1000 / 24000 |
25 | | 04'49" (+00'07") | 1000 / 25000 |
26 | | 04'58" (+00'16") | 1000 / 26000 |
27 | | 05'01" (+00'19") | 1000 / 27000 |
28 | | 05'06" (+00'24") | 1000 / 28000 |
29 | | 04'58" (+00'16") | 1000 / 29000 |
30 | | 05'04" (+00'22") | 1000 / 30000 |
31 | | 05'00" (+00'18") | 1000 / 31000 |
32 | | 05'04" (+00'22") | 1000 / 32000 |
33 | | 05'24" (+00'42") | 1000 / 33000 |
34 | | 05'13" (+00'31") | 1000 / 34000 |
35 | | 05'12" (+00'30") | 1000 / 35000 |
36 | | 05'11" (+00'29") | 1000 / 36000 |
37 | | 05'41" (+00'59") | 1000 / 37000 |
38 | | 05'24" (+00'42") | 1000 / 38000 |
39 | | 05'27" (+00'45") | 1000 / 39000 |
40 | | 05'27" (+00'45") | 1000 / 40000 |
41 | | 05'13" (+00'31") | 1000 / 41000 |
42 | | 05'05" (+00'23") | 1000 / 42000 |
43 | | 04'52" (+00'10") | 500 / 42500 |
第九馬 渣打馬。
去年11月已有經驗,知道要爬四座橋,特別是麥帥,規畫前30K的目標跑進4:50-55間,剩下的就視狀況調整。
一開始,看著3:30氣球漸行漸遠,也在預料中,畢竟要準時到終點,所以平路上可以先積累一些「扣打」。我也不管他們,這場有機會再拚就好了!
前面30K如計畫中完成,也預留了1分鐘的扣打。但一從大直橋下折返,迎面而來的是冷冽的逆風,加上寒假確診的後遺症,內心大概知道維持不了了,就把速度降到5:15上下,力求完賽。
最後,爬上麥帥橋,繞過迎風狗河濱,一步步跑向終點,成功以3:33:34完賽!比賽前設定的3:40好太多了,長新冠的影響是有,但沒有太扯後腿!
目光指向最後第10馬,萬金石,我來了!
賽後評分: 全馬的動線要再更好,去返常常左右交錯
給 5 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
2月累積里程 : 293.72 km
TCX 2.0 上傳 | 2 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'01" | 00:05'01" |
2 | 04'51" | 00:09'52" |
3 | 04'50" | 00:14'42" |
4 | 04'53" | 00:19'35" |
5 | 04'52" | 00:24'27" |
6 | 04'54" | 00:29'21" |
7 | 05'02" | 00:34'23" |
8 | 04'56" | 00:39'19" |
9 | 04'49" | 00:44'08" |
10 | 04'55" | 00:49'03" |
11 | 04'51" | 00:53'54" |
12 | 04'48" | 00:58'42" |
13 | 04'51" | 01:03'33" |
14 | 05'05" | 01:08'38" |
15 | 04'58" | 01:13'36" |
16 | 04'51" | 01:18'27" |
17 | 04'52" | 01:23'19" |
18 | 04'57" | 01:28'16" |
19 | 04'50" | 01:33'06" |
20 | 04'43" | 01:37'49" |
21 | 05'15" | 01:43'04" |
22 | 04'46" | 01:47'50" |
23 | 05'03" | 01:52'53" |
24 | 04'51" | 01:57'44" |
25 | 04'49" | 02:02'33" |
26 | 04'59" | 02:07'32" |
27 | 05'02" | 02:12'34" |
28 | 05'07" | 02:17'41" |
29 | 04'58" | 02:22'39" |
30 | 05'05" | 02:27'44" |
31 | 05'00" | 02:32'44" |
32 | 05'05" | 02:37'49" |
33 | 05'24" | 02:43'13" |
34 | 05'13" | 02:48'26" |
35 | 05'13" | 02:53'39" |
36 | 05'11" | 02:58'50" |
37 | 05'41" | 03:04'31" |
38 | 05'24" | 03:09'55" |
39 | 05'28" | 03:15'23" |
40 | 05'28" | 03:20'51" |
41 | 05'13" | 03:26'04" |
42 | 05'06" | 03:31'10" |
42.5 | 04'53" | 03:33'37" |