42.0 km | 03:22:28 | 04:49/km日期: 2016-03-20 06:00 - 地點: 清大操場 - 天氣: 雨 - 卡路里: 3453 Cal - 溫度: 18°C - 濕度: 87%
Pace: 05'01" / 04'48" / 04'47" / 04'50" / 05'03" / 04'46" / 04'57" / 04'52" / 04'54" / 04'49" / 04'43" / 04'41" / 04'44" / 04'45" / 04'44" / 04'44" / 04'49" / 04'41" / 04'39" / 04'50" / 04'56" / 04'56" / 04'53" / 04'57" / 04'58" / 04'37" / 04'36" / 04'39" / 04'44" / 04'47" / 04'52" / 04'53" / 04'57" / 04'51" / 04'56" / 04'34" / 04'40" / 04'44" / 04'48" / 04'44" / 04'56" / 05'23" / 541'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'04" (+01'02") | 419 / 419 |
2 | | 04'58" (+00'56") | 461 / 881 |
3 | | 04'50" (+00'48") | 454 / 1335 |
4 | | 04'53" (+00'51") | 452 / 1788 |
5 | | 05'42" (+01'40") | 321 / 2109 |
6 | | 04'02" | 515 / 2625 |
7 | | 04'51" (+00'49") | 469 / 3094 |
8 | | 04'48" (+00'46") | 449 / 3544 |
9 | | 04'49" (+00'47") | 466 / 4010 |
10 | | 04'50" (+00'48") | 451 / 4461 |
11 | | 04'51" (+00'49") | 463 / 4925 |
12 | | 05'11" (+01'09") | 467 / 5393 |
13 | | 04'46" (+00'44") | 442 / 5836 |
14 | | 04'52" (+00'50") | 444 / 6280 |
15 | | 04'54" (+00'52") | 452 / 6733 |
16 | | 04'59" (+00'57") | 437 / 7170 |
17 | | 04'51" (+00'49") | 450 / 7620 |
18 | | 04'51" (+00'49") | 448 / 8069 |
19 | | 04'52" (+00'50") | 444 / 8514 |
20 | | 04'55" (+00'53") | 449 / 8964 |
21 | | 04'54" (+00'52") | 447 / 9411 |
22 | | 04'55" (+00'53") | 460 / 9872 |
23 | | 04'32" (+00'30") | 462 / 10335 |
24 | | 04'43" (+00'41") | 466 / 10801 |
25 | | 04'40" (+00'38") | 463 / 11264 |
26 | | 04'42" (+00'40") | 464 / 11728 |
27 | | 04'44" (+00'42") | 467 / 12195 |
28 | | 04'46" (+00'44") | 457 / 12653 |
29 | | 04'40" (+00'38") | 463 / 13116 |
30 | | 04'46" (+00'44") | 458 / 13574 |
31 | | 04'42" (+00'40") | 470 / 14045 |
32 | | 04'40" (+00'38") | 462 / 14508 |
33 | | 04'48" (+00'46") | 461 / 14969 |
34 | | 04'43" (+00'41") | 563 / 15533 |
35 | | 04'46" (+00'44") | 454 / 15987 |
36 | | 04'49" (+00'47") | 442 / 16430 |
37 | | 04'47" (+00'45") | 459 / 16889 |
38 | | 04'41" (+00'39") | 451 / 17340 |
39 | | 04'43" (+00'41") | 458 / 17799 |
40 | | 04'35" (+00'33") | 460 / 18259 |
41 | | 04'39" (+00'37") | 454 / 18714 |
42 | | 04'42" (+00'40") | 463 / 19177 |
43 | | 04'49" (+00'47") | 452 / 19630 |
44 | | 04'53" (+00'51") | 456 / 20086 |
45 | | 04'59" (+00'57") | 547 / 20634 |
46 | | 04'55" (+00'53") | 419 / 21054 |
47 | | 04'55" (+00'53") | 429 / 21483 |
48 | | 04'52" (+00'50") | 430 / 21914 |
49 | | 04'55" (+00'53") | 426 / 22341 |
50 | | 04'50" (+00'48") | 424 / 22765 |
51 | | 04'59" (+00'57") | 428 / 23193 |
52 | | 04'53" (+00'51") | 426 / 23619 |
53 | | 04'55" (+00'53") | 422 / 24042 |
54 | | 04'58" (+00'56") | 426 / 24468 |
55 | | 04'58" (+00'56") | 424 / 24893 |
56 | | 04'55" (+00'53") | 427 / 25320 |
57 | | 04'30" (+00'28") | 451 / 25771 |
58 | | 04'33" (+00'31") | 445 / 26217 |
59 | | 04'38" (+00'36") | 438 / 26655 |
60 | | 04'34" (+00'32") | 441 / 27096 |
61 | | 04'37" (+00'35") | 451 / 27547 |
62 | | 04'43" (+00'41") | 423 / 27971 |
63 | | 04'38" (+00'36") | 455 / 28426 |
64 | | 04'44" (+00'42") | 442 / 28869 |
65 | | 04'46" (+00'44") | 443 / 29313 |
66 | | 04'46" (+00'44") | 440 / 29753 |
67 | | 04'51" (+00'49") | 439 / 30192 |
68 | | 04'56" (+00'54") | 481 / 30674 |
69 | | 04'50" (+00'48") | 437 / 31111 |
70 | | 04'48" (+00'46") | 446 / 31557 |
71 | | 04'54" (+00'52") | 435 / 31993 |
72 | | 04'56" (+00'54") | 444 / 32437 |
73 | | 04'56" (+00'54") | 434 / 32872 |
74 | | 04'56" (+00'54") | 438 / 33311 |
75 | | 04'42" (+00'40") | 439 / 33750 |
76 | | 04'55" (+00'53") | 439 / 34189 |
77 | | 04'54" (+00'52") | 438 / 34628 |
78 | | 04'56" (+00'54") | 444 / 35072 |
79 | | 05'00" (+00'58") | 439 / 35511 |
80 | | 04'09" (+00'07") | 409 / 35921 |
81 | | 04'40" (+00'38") | 435 / 36356 |
82 | | 04'37" (+00'35") | 450 / 36806 |
83 | | 04'39" (+00'37") | 489 / 37296 |
84 | | 04'44" (+00'42") | 480 / 37777 |
85 | | 04'44" (+00'42") | 477 / 38254 |
86 | | 04'48" (+00'46") | 477 / 38732 |
87 | | 04'51" (+00'49") | 479 / 39212 |
88 | | 04'33" (+00'31") | 474 / 39686 |
89 | | 04'53" (+00'51") | 483 / 40170 |
90 | | 04'51" (+00'49") | 480 / 40650 |
91 | | 04'58" (+00'56") | 160 / 40811 |
92 | | 05'12" (+01'10") | 550 / 41361 |
93 | | 05'23" (+01'21") | 160 / 41522 |
94 | | 05'35" (+01'33") | 555 / 42077 |
95 | | 05'38" (+01'36") | 159 / 42236 |
周末 LFD 42K. 預計 450 *N K
補給 : 能量包*2+1根上等蕉+寶礦力*2+水*1+ BCAA+*1)
5:45 到操場(乾的) 伸展拉筋 ,
6:00 起跑 (開始下雨了,老天爺真配合)
前5K還在熱身, 前2天的20K 配速跑後遺症,雙腿還緊.
5K 寶礦力+水 1口.
10/15K 上等蕉+寶礦力+水 1口
20K 能量包半包+BCAA+
25K 能量包半包+BCAA+ /放水
30/33K 能量包半包+寶礦力/BCAA+/水 一口
36/39K 寶礦力/BCAA+/水 一口) ; 40K 後學校有體能績優生考試,轉至外面補足2K
42K 約 3:23 (比上週進步7分鐘)
心得:
1. 30K後 因為腿累了易掉速; 此時注意到跑姿不對.調整後跑一小段腿不舒適感減緩了,速度也慢慢回到 440-450. 這是今日最大收穫
2. 足底筋膜偶而會不適,調整跑姿後很快改善;再加強復健
3. 25K 後對 寶礦力/BCAA+/水 充足補給,可能也是讓速度沒掉.
4. 試穿虎走-4 跑全馬.它的抓地力比上一代好. 包覆
性也讚.
3月累積里程 :
340.70 km ASICS TARTHERZEAL 4-wide 累積 :
2239.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'01" | 00:05'01" |
2 | 04'48" | 00:09'49" |
3 | 04'47" | 00:14'36" |
4 | 04'50" | 00:19'26" |
5 | 05'03" | 00:24'29" |
6 | 04'46" | 00:29'15" |
7 | 04'57" | 00:34'12" |
8 | 04'52" | 00:39'04" |
9 | 04'54" | 00:43'58" |
10 | 04'49" | 00:48'47" |
11 | 04'43" | 00:53'30" |
12 | 04'41" | 00:58'11" |
13 | 04'44" | 01:02'55" |
14 | 04'45" | 01:07'40" |
15 | 04'44" | 01:12'24" |
16 | 04'44" | 01:17'08" |
17 | 04'49" | 01:21'57" |
18 | 04'41" | 01:26'38" |
19 | 04'39" | 01:31'17" |
20 | 04'50" | 01:36'07" |
21 | 04'56" | 01:41'03" |
22 | 04'56" | 01:45'59" |
23 | 04'53" | 01:50'52" |
24 | 04'57" | 01:55'49" |
25 | 04'58" | 02:00'47" |
26 | 04'37" | 02:05'24" |
27 | 04'36" | 02:10'00" |
28 | 04'39" | 02:14'39" |
29 | 04'44" | 02:19'23" |
30 | 04'47" | 02:24'10" |
31 | 04'52" | 02:29'02" |
32 | 04'53" | 02:33'55" |
33 | 04'57" | 02:38'52" |
34 | 04'51" | 02:43'43" |
35 | 04'56" | 02:48'39" |
36 | 04'34" | 02:53'13" |
37 | 04'40" | 02:57'53" |
38 | 04'44" | 03:02'37" |
39 | 04'48" | 03:07'25" |
40 | 04'44" | 03:12'09" |
41 | 04'56" | 03:17'05" |
42 | 05'23" | 03:22'28" |
42.0 | 541'40" | 03:24'38" |