恭喜完成了第 20 馬
全馬 | 03:38:21 | 05:10/km | 第20馬| 官方成績 |
| 日期 | 2015-12-12 |
| 成績 | 03:38:21 |
| 總名次 | 53 / 1887 |
| 分組名次 | 22 / 633 |
| 平均速度 | 05:10/km |
周書銘
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:23'59" (+02'27") | 00:45'43" |
| 00:21'44" (+00'12") |
| 00:21'32" | 00:47'10" (+01'27") |
| 00:25'38" (+04'06") |
| 00:22'25" (+00'53") | 00:51'12" (+05'29") |
| 00:28'47" (+07'15") |
| 00:34'56" (+13'24") | 01:02'48" (+17'05") |
| 00:27'52" (+06'20") |
|
日期: 2015-12-12 06:33 - 總爬升: 507 m - 地點: 桃園高中 - 天氣: 陰小雨 - 平均心率: 164 - 卡路里: 2382 Cal - 溫度: 16°C - 濕度: 93%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'30" (+00'39") | 1000 / 1000 |
| 2 | | 05'50" (+01'59") | 1000 / 2000 |
| 3 | | 05'00" (+01'09") | 1000 / 3000 |
| 4 | | 04'14" (+00'23") | 1000 / 4000 |
| 5 | | 04'23" (+00'32") | 1000 / 5000 |
| 6 | | 04'20" (+00'29") | 1000 / 6000 |
| 7 | | 04'20" (+00'29") | 1000 / 7000 |
| 8 | | 04'15" (+00'24") | 1000 / 8000 |
| 9 | | 04'29" (+00'38") | 1000 / 9000 |
| 10 | | 04'18" (+00'27") | 1000 / 10000 |
| 11 | | 03'51" | 1000 / 11000 |
| 12 | | 04'04" (+00'13") | 1000 / 12000 |
| 13 | | 04'05" (+00'14") | 1000 / 13000 |
| 14 | | 04'35" (+00'44") | 1000 / 14000 |
| 15 | | 04'54" (+01'03") | 1000 / 15000 |
| 16 | | 04'17" (+00'26") | 1000 / 16000 |
| 17 | | 06'58" (+03'07") | 1000 / 17000 |
| 18 | | 04'51" (+01'00") | 1000 / 18000 |
| 19 | | 04'50" (+00'59") | 1000 / 19000 |
| 20 | | 04'39" (+00'48") | 1000 / 20000 |
| 21 | | 04'40" (+00'49") | 1000 / 21000 |
| 22 | | 04'16" (+00'25") | 1000 / 22000 |
| 23 | | 04'28" (+00'37") | 1000 / 23000 |
| 24 | | 04'23" (+00'32") | 1000 / 24000 |
| 25 | | 04'35" (+00'44") | 1000 / 25000 |
| 26 | | 05'43" (+01'52") | 1000 / 26000 |
| 27 | | 08'17" (+04'26") | 1000 / 27000 |
| 28 | | 05'14" (+01'23") | 1000 / 28000 |
| 29 | | 04'39" (+00'48") | 1000 / 29000 |
| 30 | | 04'50" (+00'59") | 1000 / 30000 |
| 31 | | 04'43" (+00'52") | 1000 / 31000 |
| 32 | | 05'13" (+01'22") | 1000 / 32000 |
| 33 | | 06'21" (+02'30") | 1000 / 33000 |
| 34 | | 09'40" (+05'49") | 1000 / 34000 |
| 35 | | 08'55" (+05'04") | 1000 / 35000 |
| 36 | | 05'17" (+01'26") | 1000 / 36000 |
| 37 | | 05'47" (+01'56") | 1000 / 37000 |
| 38 | | 05'31" (+01'40") | 1000 / 38000 |
| 39 | | 05'40" (+01'49") | 1000 / 39000 |
| 40 | | 05'34" (+01'43") | 1000 / 40000 |
| 41 | | 04'55" (+01'04") | 1000 / 41000 |
| 42 | | 04'30" (+00'39") | 1000 / 42000 |
| 43 | | 04'58" (+01'07") | 405 / 42405 |
今天是蘆慢大軍一起跑世外桃園馬天氣也是跑馬很棒的天氣跑前只有擔心腳踝傷一起跑不敢跑太快剛上坡一度有點不適還好有調整回來狀況其實不錯重點就是自己實力不夠也盡力了最讓我意外的是今天34k處盡然大抽筋還好馬上躺平在地上大約5分鐘有人幫我拉大腿有人想說發生什麼意外哩當時真的哭笑不得最後還連5分速都守不住沒有關西無傷完賽就開心了
賽前宣言: 第三場 加油!
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 130~158 | 65~79% |
| 2:M馬拉松配速區 | 158~178 | 79~89% |
| 3:T乳酸耐力區 | 178~184 | 89~92% |
| 4:A無氧耐力區 | 184~195 | 92~97.5% |
| 5:I最大耗氧區 | 195~200 | 97.5~100% |
| 最大心率為200 點此去設定最大心率 |
12月累積里程 :
322.19 km 
赤腳跑 赤腳跑 累積 :
26717.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'30" | 00:04'30" |
| 2 | 05'50" | 00:10'20" |
| 3 | 05'01" | 00:15'21" |
| 4 | 04'15" | 00:19'36" |
| 5 | 04'23" | 00:23'59" |
| 6 | 04'20" | 00:28'19" |
| 7 | 04'21" | 00:32'40" |
| 8 | 04'15" | 00:36'55" |
| 9 | 04'30" | 00:41'25" |
| 10 | 04'18" | 00:45'43" |
| 11 | 03'52" | 00:49'35" |
| 12 | 04'04" | 00:53'39" |
| 13 | 04'06" | 00:57'45" |
| 14 | 04'36" | 01:02'21" |
| 15 | 04'54" | 01:07'15" |
| 16 | 04'18" | 01:11'33" |
| 17 | 06'59" | 01:18'32" |
| 18 | 04'51" | 01:23'23" |
| 19 | 04'50" | 01:28'13" |
| 20 | 04'40" | 01:32'53" |
| 21 | 04'40" | 01:37'33" |
| 22 | 04'17" | 01:41'50" |
| 23 | 04'29" | 01:46'19" |
| 24 | 04'23" | 01:50'42" |
| 25 | 04'36" | 01:55'18" |
| 26 | 05'44" | 02:01'02" |
| 27 | 08'18" | 02:09'20" |
| 28 | 05'15" | 02:14'35" |
| 29 | 04'39" | 02:19'14" |
| 30 | 04'51" | 02:24'05" |
| 31 | 04'44" | 02:28'49" |
| 32 | 05'14" | 02:34'03" |
| 33 | 06'21" | 02:40'24" |
| 34 | 09'41" | 02:50'05" |
| 35 | 08'56" | 02:59'01" |
| 36 | 05'18" | 03:04'19" |
| 37 | 05'47" | 03:10'06" |
| 38 | 05'32" | 03:15'38" |
| 39 | 05'40" | 03:21'18" |
| 40 | 05'35" | 03:26'53" |
| 41 | 04'56" | 03:31'49" |
| 42 | 04'30" | 03:36'19" |
| 42.4 | 04'58" | 03:38'20" |
留言 
展開計圈分析
