| 今天是元旦連續假期的最後一天 也是月底超馬前的最後一場路跑.就這4天來在個調整本來心想跑量要120公里但是中間這3天都要工作太忙就沒有達標 重點都是赤足跑可是一次要跑100公里就無法達到的目摽了 就當作是一場經驗來日方長
今天本來所設定的目標配速530 最後536均速差一點但是可以接受本來就是以跑完無傷不累為目標 我完成了只希望月底別太漏氣就功德圓滿了 加油! 賽前宣言: 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 |
1月累積里程 : 473.29 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 | 06'52" | 00:06'52" | | 2 | 05'45" | 00:12'37" | | 3 | 04'45" | 00:17'22" | | 4 | 04'28" | 00:21'50" | | 5 | 04'52" | 00:26'42" | | 6 | 05'00" | 00:31'42" | | 7 | 04'59" | 00:36'41" | | 8 | 04'55" | 00:41'36" | | 9 | 05'15" | 00:46'51" | | 10 | 05'05" | 00:51'56" | | 11 | 05'06" | 00:57'02" | | 12 | 05'16" | 01:02'18" | | 13 | 04'57" | 01:07'15" | | 14 | 05'23" | 01:12'38" | | 15 | 05'13" | 01:17'51" | | 16 | 05'00" | 01:22'51" | | 17 | 05'57" | 01:28'48" | | 18 | 05'39" | 01:34'27" | | 19 | 05'19" | 01:39'46" | | 20 | 07'37" | 01:47'23" | | 21 | 05'14" | 01:52'37" | | 22 | 05'57" | 01:58'34" | | 23 | 05'17" | 02:03'51" | | 24 | 07'37" | 02:11'28" | | 25 | 06'07" | 02:17'35" | | 26 | 06'46" | 02:24'21" | | 27 | 06'10" | 02:30'31" | | 28 | 05'10" | 02:35'41" | | 29 | 04'58" | 02:40'39" | | 30 | 04'59" | 02:45'38" | | 31 | 04'59" | 02:50'37" | | 32 | 05'25" | 02:56'02" | | 33 | 07'47" | 03:03'49" | | 34 | 06'21" | 03:10'10" | | 35 | 05'24" | 03:15'34" | | 36 | 05'11" | 03:20'45" | | 37 | 05'19" | 03:26'04" | | 38 | 05'15" | 03:31'19" | | 39 | 05'43" | 03:37'02" | | 40 | 05'34" | 03:42'36" | | 41 | 05'40" | 03:48'16" | | 42 | 06'45" | 03:55'01" | | 42.4 | 05'59" | 03:57'39" |
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