| 1. 第七馬，終於順利破四了
2. 11月底溫度還這麼高，到底是什麼情況
3. 七點半起跑，還有涼風與美景，跑的挺開心30km用了2:36完成，但30km之後，太陽高掛，汗都流光了，體力嚴重下滑，順順跑回終點
4. 跑完又有輕微脫水反應，就在休克邊緣，還好有山八團員罩著我
5. 下兩場台北馬與鎮西堡應該會很涼了吧，期待很久了
6. 內心很感謝山八團員，一直以來的互相勉勵與推坑
Ruru, Carrie,Tommy,Max, 阿輝與阿德，一起加油 賽前宣言: 第七馬, 聽說很適合創造PB 賽後評分: 1. 起跑時間略晚, 導致太陽太熱情吃不消, 如果能提早一小時較適當.
2. 宜蘭風景很好, 跑起來很舒服.
3. 補給一般, 沒有太多熱食
給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 112~136 | 65~79% | | 2:M馬拉松配速區 | 136~153 | 79~89% | | 3:T乳酸耐力區 | 153~159 | 89~92% | | 4:A無氧耐力區 | 159~168 | 92~97.5% | | 5:I最大耗氧區 | 168~173 | 97.5~100% | | 最大心率為173 點此去設定最大心率 |
11月累積里程 : 336.92 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'04" | 00:05'04" | | 2 | 04'56" | 00:10'00" | | 3 | 05'12" | 00:15'12" | | 4 | 05'05" | 00:20'17" | | 5 | 04'53" | 00:25'10" | | 6 | 05'06" | 00:30'16" | | 7 | 05'01" | 00:35'17" | | 8 | 05'04" | 00:40'21" | | 9 | 05'03" | 00:45'24" | | 10 | 05'10" | 00:50'34" | | 11 | 05'03" | 00:55'37" | | 12 | 05'01" | 01:00'38" | | 13 | 05'01" | 01:05'39" | | 14 | 05'06" | 01:10'45" | | 15 | 05'01" | 01:15'46" | | 16 | 05'22" | 01:21'08" | | 17 | 05'02" | 01:26'10" | | 18 | 05'11" | 01:31'21" | | 19 | 04'58" | 01:36'19" | | 20 | 05'08" | 01:41'27" | | 21 | 05'32" | 01:46'59" | | 22 | 05'20" | 01:52'19" | | 23 | 05'13" | 01:57'32" | | 24 | 05'29" | 02:03'01" | | 25 | 05'22" | 02:08'23" | | 26 | 05'40" | 02:14'03" | | 27 | 05'37" | 02:19'40" | | 28 | 05'50" | 02:25'30" | | 29 | 05'26" | 02:30'56" | | 30 | 06'00" | 02:36'56" | | 31 | 05'50" | 02:42'46" | | 32 | 05'48" | 02:48'34" | | 33 | 06'12" | 02:54'46" | | 34 | 05'52" | 03:00'38" | | 35 | 06'12" | 03:06'50" | | 36 | 07'26" | 03:14'16" | | 37 | 06'01" | 03:20'17" | | 38 | 06'08" | 03:26'25" | | 39 | 06'26" | 03:32'51" | | 40 | 06'29" | 03:39'20" | | 41 | 06'20" | 03:45'40" | | 42 | 06'04" | 03:51'44" | | 42.3 | 06'10" | 03:53'36" |
|
恭喜破PB
全馬 | 03:53:23 | 05:31/km | 第7馬
新北市
留言 
