| 上星期四15連峰、星期五康貝、星期六團練半馬、星期日烏來馬全馬
光上週累積103公里😅
還好烏來馬預設陪62歲初馬蘇姐完成全程😊
所以算輕鬆延路補給吃到滿足，玩到滿意
幫姐姐設計初馬策略，就是要讓腳不會變硬，不累不喘的配慢速，長距要穩穩，讓體力、續行力夠平均支撐全程，忽快忽慢亂亂跑，30k後只能當步兵，
感謝平時假日團練姐姐很甘願的出來一起練，幾次搭配暸若指掌
蘇姐的舒適距離、配速、心中的大惡魔， 雖然延路一直罵著“臭小翠”😆
還是很真心謝謝蘇姐的信任～ 賽後評分: 一場很優質的賽道，推薦大家可以報名參加試試 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 116~141 | 65~79% | | 2:M馬拉松配速區 | 141~159 | 79~89% | | 3:T乳酸耐力區 | 159~164 | 89~92% | | 4:A無氧耐力區 | 164~174 | 92~97.5% | | 5:I最大耗氧區 | 174~179 | 97.5~100% | | 最大心率為179 點此去設定最大心率 |
10月累積里程 : 176.07 km  母子鱷魚 跟上來 累積 : 834.8 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 08'02" | 00:08'02" | | 2 | 10'13" | 00:18'15" | | 3 | 07'27" | 00:25'42" | | 4 | 06'08" | 00:31'50" | | 5 | 10'34" | 00:42'24" | | 6 | 07'34" | 00:49'58" | | 7 | 06'59" | 00:56'57" | | 8 | 08'52" | 01:05'49" | | 9 | 08'09" | 01:13'58" | | 10 | 07'15" | 01:21'13" | | 11 | 08'00" | 01:29'13" | | 12 | 11'07" | 01:40'20" | | 13 | 09'46" | 01:50'06" | | 14 | 08'59" | 01:59'05" | | 15 | 11'03" | 02:10'08" | | 16 | 06'27" | 02:16'35" | | 17 | 06'07" | 02:22'42" | | 18 | 10'32" | 02:33'14" | | 19 | 10'51" | 02:44'05" | | 20 | 07'14" | 02:51'19" | | 21 | 12'09" | 03:03'28" | | 22 | 07'36" | 03:11'04" | | 23 | 11'36" | 03:22'40" | | 24 | 15'51" | 03:38'31" | | 25 | 16'01" | 03:54'32" | | 26 | 13'21" | 04:07'53" | | 27 | 07'28" | 04:15'21" | | 28 | 10'54" | 04:26'15" | | 29 | 08'45" | 04:35'00" | | 30 | 07'33" | 04:42'33" | | 31 | 09'40" | 04:52'13" | | 32 | 09'03" | 05:01'16" | | 33 | 10'15" | 05:11'31" | | 34 | 08'26" | 05:19'57" | | 35 | 12'13" | 05:32'10" | | 36 | 07'21" | 05:39'31" | | 37 | 06'50" | 05:46'21" | | 38 | 10'10" | 05:56'31" | | 39 | 08'30" | 06:05'01" | | 40 | 09'02" | 06:14'03" | | 41 | 12'47" | 06:26'50" | | 42 | 08'07" | 06:34'57" | | 43 | 08'21" | 06:43'18" | | 43.3 | 06'36" | 06:44'58" |
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全馬 | 06:44:57 | 09:35/km | 第5馬
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