| 44.6 km | 04:57:43 | 06:40/km | 第3馬官方成績 | 日期 | 2016-11-27 | 成績 | 04:57:43 | 總名次 | 581 / 2148 | 分組名次 | 200 / 614 | 平均速度 | 06:40/km |
黃小洲 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:24'50" | 00:50'02" | | 00:25'12" (+00'22") | | 00:25'41" (+00'51") | 00:52'12" (+02'10") | | 00:26'31" (+01'41") | | 00:27'50" (+03'00") | 01:11'41" (+21'39") | | 00:43'51" (+19'01") | | 00:49'38" (+24'48") | 01:25'14" (+35'12") | | 00:35'36" (+10'46") | |
日期: 2016-11-27 06:00 - 總爬升: 491 m - 平均心率: 160 - 卡路里: 2186 Cal - 平均步頻: 160 - 溫度: 17°C - 濕度: 88% 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 1 | | 05'35" (+00'55") | 1000 / 1000 | 2 | | 04'53" (+00'13") | 1000 / 2000 | 3 | | 04'40" | 1000 / 3000 | 4 | | 04'50" (+00'10") | 1000 / 4000 | 5 | | 04'46" (+00'06") | 1000 / 5000 |
6 | | 04'57" (+00'17") | 1000 / 6000 | 7 | | 05'01" (+00'21") | 1000 / 7000 | 8 | | 05'08" (+00'28") | 1000 / 8000 | 9 | | 04'52" (+00'12") | 1000 / 9000 | 10 | | 05'11" (+00'31") | 1000 / 10000 | 11 | | 05'06" (+00'26") | 1000 / 11000 | 12 | | 05'20" (+00'40") | 1000 / 12000 | 13 | | 04'54" (+00'14") | 1000 / 13000 | 14 | | 05'02" (+00'22") | 1000 / 14000 | 15 | | 05'16" (+00'36") | 1000 / 15000 | 16 | | 05'05" (+00'25") | 1000 / 16000 | 17 | | 05'04" (+00'24") | 1000 / 17000 | 18 | | 05'25" (+00'45") | 1000 / 18000 | 19 | | 05'31" (+00'51") | 1000 / 19000 | 20 | | 05'23" (+00'43") | 1000 / 20000 | 21 | | 05'21" (+00'41") | 1000 / 21000 | 22 | | 04'57" (+00'17") | 1000 / 22000 | 23 | | 05'58" (+01'18") | 1000 / 23000 | 24 | | 05'31" (+00'51") | 1000 / 24000 | 25 | | 06'01" (+01'21") | 1000 / 25000 | 26 | | 06'16" (+01'36") | 1000 / 26000 | 27 | | 06'00" (+01'20") | 1000 / 27000 | 28 | | 06'00" (+01'20") | 1000 / 28000 | 29 | | 13'38" (+08'58") | 1000 / 29000 | 30 | | 11'55" (+07'15") | 1000 / 30000 | 31 | | 10'50" (+06'10") | 1000 / 31000 | 32 | | 10'22" (+05'42") | 1000 / 32000 | 33 | | 12'26" (+07'46") | 1000 / 33000 | 34 | | 09'15" (+04'35") | 1000 / 34000 | 35 | | 06'43" (+02'03") | 1000 / 35000 | 36 | | 08'02" (+03'22") | 1000 / 36000 | 37 | | 06'05" (+01'25") | 1000 / 37000 | 38 | | 06'37" (+01'57") | 1000 / 38000 | 39 | | 08'25" (+03'45") | 1000 / 39000 | 40 | | 06'25" (+01'45") | 1000 / 40000 | 41 | | 08'29" (+03'49") | 1000 / 41000 | 42 | | 10'20" (+05'40") | 1000 / 42000 | 43 | | 07'43" (+03'03") | 1000 / 43000 | 44 | | 07'57" (+03'17") | 1000 / 44000 | 45 | | 07'14" (+02'34") | 563 / 44563 |
台北市黃小洲 今天真的是開始慢跑後最硬的一場!
6點起跑後!下起滂沱大雨!
本想配4小時,怕舊傷復發!
把目標降到430!
沒想到今天的坡度可比風中劍!
28K小腿抽筋!為了後面的配速!
決定開始步兵模式到最高點!
雖然事前大會已先公佈高度圖!
前面也降至5分速!
但是沒料到抽筋+ITBS!
最後1公里咬著牙撐下去!
最終只能SUB5完賽!
殘念!
中途一度想棄賽!(但是找不到救護車!XXD) 賽前宣言: 跑跑 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 127~154 | 65~79% | 2:M馬拉松配速區 | 154~174 | 79~89% | 3:T乳酸耐力區 | 174~180 | 89~92% | 4:A無氧耐力區 | 180~191 | 92~97.5% | 5:I最大耗氧區 | 191~196 | 97.5~100% | 最大心率為196 點此去設定最大心率 |
11月累積里程 : 155.68 km ASICS 虎走3 累積 : 2142.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'38" | 00:05'38" | 2 | 04'54" | 00:10'32" | 3 | 04'40" | 00:15'12" | 4 | 04'51" | 00:20'03" | 5 | 04'47" | 00:24'50" | 6 | 04'57" | 00:29'47" | 7 | 05'06" | 00:34'53" | 8 | 05'04" | 00:39'57" | 9 | 04'53" | 00:44'50" | 10 | 05'12" | 00:50'02" | 11 | 05'06" | 00:55'08" | 12 | 05'21" | 01:00'29" | 13 | 04'54" | 01:05'23" | 14 | 05'03" | 01:10'26" | 15 | 05'17" | 01:15'43" | 16 | 05'30" | 01:21'13" | 17 | 04'40" | 01:25'53" | 18 | 05'25" | 01:31'18" | 19 | 05'32" | 01:36'50" | 20 | 05'24" | 01:42'14" | 21 | 05'22" | 01:47'36" | 22 | 04'57" | 01:52'33" | 23 | 05'58" | 01:58'31" | 24 | 05'32" | 02:04'03" | 25 | 06'01" | 02:10'04" | 26 | 06'17" | 02:16'21" | 27 | 06'00" | 02:22'21" | 28 | 06'00" | 02:28'21" | 29 | 13'38" | 02:41'59" | 30 | 11'56" | 02:53'55" | 31 | 10'50" | 03:04'45" | 32 | 10'22" | 03:15'07" | 33 | 12'27" | 03:27'34" | 34 | 09'16" | 03:36'50" | 35 | 06'43" | 03:43'33" | 36 | 08'03" | 03:51'36" | 37 | 06'05" | 03:57'41" | 38 | 06'38" | 04:04'19" | 39 | 08'25" | 04:12'44" | 40 | 06'25" | 04:19'09" | 41 | 08'30" | 04:27'39" | 42 | 10'21" | 04:38'00" | 43 | 07'43" | 04:45'43" | 44 | 07'58" | 04:53'41" | 44.6 | 07'14" | 04:57'46" |
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