| 今天設定輕鬆跑不衝速,希望能4小時30完賽,第一個上坡還好,可是第一個下坡被很多人輾過,大家下坡都衝好快,還好第二個上坡有超過一些人,在26k左右這爬坡好硬,不勉強用走的,一路走到風櫃嘴,終於可以下坡了,看腿都沒抽筋最後下坡就加快腳步希望能在設定時間內完成,到至善路時約4k還能衝4分半左右的速度到終點,還好有達成設定目標,抵達終點時遇到Tim隊長(好久不見了),過終點後忘記停止XT. 賽前宣言: 去年參加半馬,這次挑戰全馬來次M型路線,希望順利完賽,加油！ | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 118~143 | 65~79% | | 2:M馬拉松配速區 | 143~161 | 79~89% | | 3:T乳酸耐力區 | 161~167 | 89~92% | | 4:A無氧耐力區 | 167~177 | 92~97.5% | | 5:I最大耗氧區 | 177~182 | 97.5~100% | | 最大心率為182 點此去設定最大心率 |
4月累積里程 : 300.50 km  MIZUNO WAVE SPACER AR4 累積 : 2647.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'59" | 00:05'59" | | 2 | 06'15" | 00:12'14" | | 3 | 05'52" | 00:18'06" | | 4 | 06'51" | 00:24'57" | | 5 | 06'31" | 00:31'28" | | 6 | 05'42" | 00:37'10" | | 7 | 06'17" | 00:43'27" | | 8 | 07'32" | 00:50'59" | | 9 | 06'30" | 00:57'29" | | 10 | 06'33" | 01:04'02" | | 11 | 06'37" | 01:10'39" | | 12 | 05'48" | 01:16'27" | | 13 | 05'17" | 01:21'44" | | 14 | 05'01" | 01:26'45" | | 15 | 05'11" | 01:31'56" | | 16 | 05'52" | 01:37'48" | | 17 | 05'15" | 01:43'03" | | 18 | 05'17" | 01:48'20" | | 19 | 05'02" | 01:53'22" | | 20 | 05'27" | 01:58'49" | | 21 | 05'27" | 02:04'16" | | 22 | 05'25" | 02:09'41" | | 23 | 06'17" | 02:15'58" | | 24 | 06'37" | 02:22'35" | | 25 | 06'54" | 02:29'29" | | 26 | 06'41" | 02:36'10" | | 27 | 07'39" | 02:43'49" | | 28 | 09'51" | 02:53'40" | | 29 | 09'30" | 03:03'10" | | 30 | 09'33" | 03:12'43" | | 31 | 08'25" | 03:21'08" | | 32 | 05'53" | 03:27'01" | | 33 | 05'49" | 03:32'50" | | 34 | 05'11" | 03:38'01" | | 35 | 05'07" | 03:43'08" | | 36 | 05'23" | 03:48'31" | | 37 | 05'00" | 03:53'31" | | 38 | 05'32" | 03:59'03" | | 39 | 04'57" | 04:04'00" | | 40 | 05'03" | 04:09'03" | | 41 | 04'39" | 04:13'42" | | 42 | 04'36" | 04:18'18" | | 42.3 | 18'29" | 04:24'42" |
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全馬 | 04:19:54 | 06:09/km | 第9馬
台北市
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