全馬 | 03:30:32 | 04:59/km | 第43馬官方成績 |
日期 | 2023-12-17 |
成績 | 03:30:32 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:59/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:23'36" | 00:47'31" |
| 00:23'55" (+00'19") |
| 00:23'56" (+00'20") | 00:47'57" (+00'26") |
| 00:24'01" (+00'25") |
| 00:24'54" (+01'18") | 00:49'14" (+01'43") |
| 00:24'20" (+00'44") |
| 00:25'31" (+01'55") | 00:52'46" (+05'15") |
| 00:27'15" (+03'39") |
|
日期: 2023-12-17 06:30 - 總爬升: 251 m - 平均心率: 168 - 卡路里: 2714 Cal - 平均步頻: 172
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'49" (+00'15") | 1000 / 1000 |
2 | | 04'34" | 1000 / 2000 |
3 | | 04'38" (+00'04") | 1000 / 3000 |
4 | | 04'44" (+00'10") | 1000 / 4000 |
5 | | 04'49" (+00'15") | 1000 / 5000 |
6 | | 04'42" (+00'08") | 1000 / 6000 |
7 | | 04'45" (+00'11") | 1000 / 7000 |
8 | | 04'50" (+00'16") | 1000 / 8000 |
9 | | 04'48" (+00'14") | 1000 / 9000 |
10 | | 04'47" (+00'13") | 1000 / 10000 |
11 | | 04'47" (+00'13") | 1000 / 11000 |
12 | | 04'47" (+00'13") | 1000 / 12000 |
13 | | 04'43" (+00'09") | 1000 / 13000 |
14 | | 04'45" (+00'11") | 1000 / 14000 |
15 | | 04'52" (+00'18") | 1000 / 15000 |
16 | | 04'43" (+00'09") | 1000 / 16000 |
17 | | 04'47" (+00'13") | 1000 / 17000 |
18 | | 04'50" (+00'16") | 1000 / 18000 |
19 | | 04'49" (+00'15") | 1000 / 19000 |
20 | | 04'49" (+00'15") | 1000 / 20000 |
21 | | 05'03" (+00'29") | 1000 / 21000 |
22 | | 04'50" (+00'16") | 1000 / 22000 |
23 | | 05'00" (+00'26") | 1000 / 23000 |
24 | | 05'06" (+00'32") | 1000 / 24000 |
25 | | 04'53" (+00'19") | 1000 / 25000 |
26 | | 04'57" (+00'23") | 1000 / 26000 |
27 | | 04'47" (+00'13") | 1000 / 27000 |
28 | | 04'52" (+00'18") | 1000 / 28000 |
29 | | 04'52" (+00'18") | 1000 / 29000 |
30 | | 04'50" (+00'16") | 1000 / 30000 |
31 | | 04'56" (+00'22") | 1000 / 31000 |
32 | | 04'55" (+00'21") | 1000 / 32000 |
33 | | 05'05" (+00'31") | 1000 / 33000 |
34 | | 05'10" (+00'36") | 1000 / 34000 |
35 | | 05'23" (+00'49") | 1000 / 35000 |
36 | | 05'21" (+00'47") | 1000 / 36000 |
37 | | 05'29" (+00'55") | 1000 / 37000 |
38 | | 05'28" (+00'54") | 1000 / 38000 |
39 | | 05'21" (+00'47") | 1000 / 39000 |
40 | | 05'34" (+01'00") | 1000 / 40000 |
41 | | 05'31" (+00'57") | 1000 / 41000 |
42 | | 05'17" (+00'43") | 1000 / 42000 |
43 | | 04'36" (+00'02") | 499 / 42499 |
0400起床,4片吐司一杯牛奶,0500出發,0520到會場,0545寄物3顆o2一顆綠茶,0600進入B區,11秒經過感應門,剛開始本來要穩定熱身,結果跟著人群出發,完全失速一路上440開場,馬上瞄準目標320,我開了三公里開始減速到447,馬上先吃一口膠把袖套手套收好,提前吃膠,到了10公里47分很好速度剛剛好開始吃膠,維持在447上下,到了12公里開始吃半包膠,速度還維持到21公里1:40,已經是半馬最佳的狀態,吃完準備上橋了,這個時候狀態還可以,慢慢找到一組人聽到320,我慢慢跟上去橋上風超大,開始掉到五分速,沒關係想說下橋在開回來,一到30公里2:24了,我心想這個速度很好,若是一個小時到終點還有320要穩穩下去,我的主場來了,沒想到一過30公里我已經沒力無法在維持高速,33只能維持跑感一到35之間掉速我的腳好重喔,吃掉最後的膠:我開始害怕抽筋,小腿微抽我就不行加速,330的車來了我不敢追上去,我不想步兵一路跑回去,最後真的被我撐回去終點,雖然一路上被刷卡,我還是堅持住不能停下了,終於在330回去終點。
此次練習比較少,但是有維持住狀態,下次要練習6包膠了哈哈哈
5、12、19、25、31、36
賽前宣言: 加油
賽後評分: 路線不錯
給 4 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
12月累積里程 :
238.31 km Saucony Endorphin Pro 2 累積 :
434.1 kmTCX 2.0 上傳 | 10 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'49" | 00:04'49" |
2 | 04'34" | 00:09'23" |
3 | 04'38" | 00:14'01" |
4 | 04'45" | 00:18'46" |
5 | 04'50" | 00:23'36" |
6 | 04'42" | 00:28'18" |
7 | 04'46" | 00:33'04" |
8 | 04'50" | 00:37'54" |
9 | 04'49" | 00:42'43" |
10 | 04'48" | 00:47'31" |
11 | 04'47" | 00:52'18" |
12 | 04'47" | 00:57'05" |
13 | 04'44" | 01:01'49" |
14 | 04'46" | 01:06'35" |
15 | 04'52" | 01:11'27" |
16 | 04'44" | 01:16'11" |
17 | 04'47" | 01:20'58" |
18 | 04'51" | 01:25'49" |
19 | 04'49" | 01:30'38" |
20 | 04'50" | 01:35'28" |
21 | 05'03" | 01:40'31" |
22 | 04'50" | 01:45'21" |
23 | 05'00" | 01:50'21" |
24 | 05'07" | 01:55'28" |
25 | 04'54" | 02:00'22" |
26 | 04'57" | 02:05'19" |
27 | 04'48" | 02:10'07" |
28 | 04'52" | 02:14'59" |
29 | 04'53" | 02:19'52" |
30 | 04'50" | 02:24'42" |
31 | 04'57" | 02:29'39" |
32 | 04'55" | 02:34'34" |
33 | 05'06" | 02:39'40" |
34 | 05'10" | 02:44'50" |
35 | 05'23" | 02:50'13" |
36 | 05'21" | 02:55'34" |
37 | 05'30" | 03:01'04" |
38 | 05'29" | 03:06'33" |
39 | 05'21" | 03:11'54" |
40 | 05'34" | 03:17'28" |
41 | 05'32" | 03:23'00" |
42 | 05'17" | 03:28'17" |
42.5 | 04'36" | 03:30'35" |