33.0 km | 02:19:30 | 04:13/km日期: 2014-12-29 05:35 - 總爬升: 160 m - 地點: 未完成的金山馬 - 天氣: 不留情的海風 - 卡路里: 2020 Cal - 溫度: 14°C - 濕度: 73%
Pace: 03'42" / 04'01" / 04'04" / 04'06" / 04'13" / 04'14" / 04'03" / 04'19" / 04'10" / 03'59" / 04'36" / 04'20" / 04'09" / 04'05" / 04'08" / 04'08" / 04'13" / 04'17" / 04'05" / 04'23" / 04'15" / 04'19" / 04'14" / 04'18" / 04'24" / 04'19" / 04'24" / 04'20" / 04'30" / 04'18" / 04'22" / 04'26" / 04'27" / 03'42" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'42" | 1000 / 1000 |
2 | | 04'00" (+00'18") | 1000 / 2000 |
3 | | 04'04" (+00'22") | 1000 / 3000 |
4 | | 04'06" (+00'24") | 1000 / 4000 |
5 | | 04'12" (+00'30") | 1000 / 5000 |
6 | | 04'14" (+00'32") | 1000 / 6000 |
7 | | 04'03" (+00'21") | 1000 / 7000 |
8 | | 04'18" (+00'36") | 1000 / 8000 |
9 | | 04'10" (+00'28") | 1000 / 9000 |
10 | | 03'58" (+00'16") | 1000 / 10000 |
11 | | 04'14" (+00'32") | 1000 / 11000 |
12 | | 04'19" (+00'37") | 1000 / 12000 |
13 | | 04'08" (+00'26") | 1000 / 13000 |
14 | | 04'05" (+00'23") | 1000 / 14000 |
15 | | 04'07" (+00'25") | 1000 / 15000 |
16 | | 04'08" (+00'26") | 1000 / 16000 |
17 | | 04'12" (+00'30") | 1000 / 17000 |
18 | | 04'17" (+00'35") | 1000 / 18000 |
19 | | 04'04" (+00'22") | 1000 / 19000 |
20 | | 04'23" (+00'41") | 1000 / 20000 |
21 | | 04'15" (+00'33") | 1000 / 21000 |
22 | | 04'19" (+00'37") | 1000 / 22000 |
23 | | 04'13" (+00'31") | 1000 / 23000 |
24 | | 04'18" (+00'36") | 1000 / 24000 |
25 | | 04'23" (+00'41") | 1000 / 25000 |
26 | | 04'19" (+00'37") | 1000 / 26000 |
27 | | 04'23" (+00'41") | 1000 / 27000 |
28 | | 04'20" (+00'38") | 1000 / 28000 |
29 | | 04'30" (+00'48") | 1000 / 29000 |
30 | | 04'17" (+00'35") | 1000 / 30000 |
31 | | 04'22" (+00'40") | 1000 / 31000 |
32 | | 04'25" (+00'43") | 1000 / 32000 |
33 | | 04'27" (+00'45") | 1000 / 33000 |
34 | | 03'58" (+00'16") | 9 / 33009 |
原來心痛也會讓自己呼吸及心律不整
索性全休了三天 ( 其實根本沒心情跑 )
今天要讓自己跑出去,跑出過去,奔向未來
目標計畫要挑戰 SUB3 LSD
還有測試自己肝醣可能充裕下 ( 早餐約進食500卡 )
三小時跑步不再進食會有何下場 ( 嘴饞 )
最後就是自己跑姿及配速的穩定能到哪
出發之時發現心就跳資料居然抓不到
時間不早了所以不管了強度分析就靠體感及呼吸吧!
自身補給帶了400cc開水 + 鹽碇三顆
唉!配速能力還是有點差不看錶就偏差大
海風有點大但今天沒讓它打敗
但半馬 (87分) 過後心亂了開始想事情了
一直要專心就是定不下來
心不能定,跑姿就會歪,終究肌力會開始失衡
最後左邊筋有點緊就停了
殘念
12月累積里程 :
573.69 km New Balance MRC1600G 累積 :
5988.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'42" | 00:03'42" |
2 | 04'01" | 00:07'43" |
3 | 04'04" | 00:11'47" |
4 | 04'06" | 00:15'53" |
5 | 04'13" | 00:20'06" |
6 | 04'14" | 00:24'20" |
7 | 04'03" | 00:28'23" |
8 | 04'19" | 00:32'42" |
9 | 04'10" | 00:36'52" |
10 | 03'59" | 00:40'51" |
11 | 04'36" | 00:45'27" |
12 | 04'20" | 00:49'47" |
13 | 04'09" | 00:53'56" |
14 | 04'05" | 00:58'01" |
15 | 04'08" | 01:02'09" |
16 | 04'08" | 01:06'17" |
17 | 04'13" | 01:10'30" |
18 | 04'17" | 01:14'47" |
19 | 04'05" | 01:18'52" |
20 | 04'23" | 01:23'15" |
21 | 04'15" | 01:27'30" |
22 | 04'19" | 01:31'49" |
23 | 04'14" | 01:36'03" |
24 | 04'18" | 01:40'21" |
25 | 04'24" | 01:44'45" |
26 | 04'19" | 01:49'04" |
27 | 04'24" | 01:53'28" |
28 | 04'20" | 01:57'48" |
29 | 04'30" | 02:02'18" |
30 | 04'18" | 02:06'36" |
31 | 04'22" | 02:10'58" |
32 | 04'26" | 02:15'24" |
33 | 04'27" | 02:19'51" |
33.0 | 03'23" | 02:19'53" |