全馬 | 03:21:33 | 04:46/km | 第15馬官方成績 |
日期 | 2017-02-12 |
成績 | 03:21:33 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 04:46/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:21'45" | 00:43'30" |
| 00:21'45" |
| 00:22'00" (+00'15") | 00:44'01" (+00'31") |
| 00:22'01" (+00'16") |
| 00:22'07" (+00'22") | 00:44'44" (+01'14") |
| 00:22'37" (+00'52") |
| 00:25'50" (+04'05") | 00:56'52" (+13'22") |
| 00:31'02" (+09'17") |
|
日期: 2017-02-12 06:00 - 平均心率: 160 - 卡路里: 2639 Cal - 溫度: 13°C - 濕度: 72%
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'21" (+00'06") | 1000 / 1000 |
2 | | 04'19" (+00'04") | 1000 / 2000 |
3 | | 04'19" (+00'04") | 1000 / 3000 |
4 | | 04'24" (+00'09") | 1000 / 4000 |
5 | | 04'20" (+00'05") | 1000 / 5000 |
6 | | 04'19" (+00'04") | 1000 / 6000 |
7 | | 04'24" (+00'09") | 1000 / 7000 |
8 | | 04'23" (+00'08") | 1000 / 8000 |
9 | | 04'18" (+00'03") | 1000 / 9000 |
10 | | 04'19" (+00'04") | 1000 / 10000 |
11 | | 04'26" (+00'11") | 1000 / 11000 |
12 | | 04'26" (+00'11") | 1000 / 12000 |
13 | | 04'16" (+00'01") | 1000 / 13000 |
14 | | 04'34" (+00'19") | 1000 / 14000 |
15 | | 04'15" | 1000 / 15000 |
16 | | 04'22" (+00'07") | 1000 / 16000 |
17 | | 04'24" (+00'09") | 1000 / 17000 |
18 | | 04'26" (+00'11") | 1000 / 18000 |
19 | | 04'20" (+00'05") | 1000 / 19000 |
20 | | 04'27" (+00'12") | 1000 / 20000 |
21 | | 04'22" (+00'07") | 1000 / 21000 |
22 | | 04'28" (+00'13") | 1000 / 22000 |
23 | | 04'23" (+00'08") | 1000 / 23000 |
24 | | 04'34" (+00'19") | 1000 / 24000 |
25 | | 04'17" (+00'02") | 1000 / 25000 |
26 | | 04'35" (+00'20") | 1000 / 26000 |
27 | | 04'28" (+00'13") | 1000 / 27000 |
28 | | 04'27" (+00'12") | 1000 / 28000 |
29 | | 04'31" (+00'16") | 1000 / 29000 |
30 | | 04'34" (+00'19") | 1000 / 30000 |
31 | | 04'51" (+00'36") | 1000 / 31000 |
32 | | 05'11" (+00'56") | 1000 / 32000 |
33 | | 05'15" (+01'00") | 1000 / 33000 |
34 | | 05'18" (+01'03") | 1000 / 34000 |
35 | | 05'11" (+00'56") | 1000 / 35000 |
36 | | 08'38" (+04'23") | 1000 / 36000 |
37 | | 05'39" (+01'24") | 1000 / 37000 |
38 | | 05'12" (+00'57") | 1000 / 38000 |
39 | | 05'19" (+01'04") | 1000 / 39000 |
40 | | 06'12" (+01'57") | 1000 / 40000 |
41 | | 05'11" (+00'56") | 1000 / 41000 |
42 | | 04'54" (+00'39") | 1000 / 42000 |
43 | | 04'35" (+00'20") | 510 / 42510 |
賽前目標就是要跑到能報到波馬的3:07,其他縱使破PB也沒有意義,均速4:22只維持到28公里,看著女子好手黃素娥的背影漸行漸遠,何時才能超越她呢?最後只能爆炸收場
歸根究柢,可分為
1.調整不佳,過年吃零食胖到70,減量調整沒做好跑力反而下降到53,跑馬重要的是生活態度啊!
2.訓練不足,以自己3千及5千的成績所計算的跑力,根本達不到10K以上的成績,而從全馬PB跑力所得到3千到半馬的成績卻都跑得到,代表自己速耐力、有氧能力都不夠
成績停滯兩年了,要怎麼兼顧家庭和跑步,真的要好好思考,好想帶家人去波馬啊!
賽後評分: 路協比賽我很喜歡
給 4 星 ![4](skin/blue/images/RaceFinished-PointsScore4.png)
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
2月累積里程 :
216.89 km ![](images/shoe.png)
asics TARTHERZEAL 5 累積 :
1298.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'21" | 00:04'21" |
2 | 04'20" | 00:08'41" |
3 | 04'19" | 00:13'00" |
4 | 04'24" | 00:17'24" |
5 | 04'21" | 00:21'45" |
6 | 04'19" | 00:26'04" |
7 | 04'24" | 00:30'28" |
8 | 04'24" | 00:34'52" |
9 | 04'18" | 00:39'10" |
10 | 04'20" | 00:43'30" |
11 | 04'27" | 00:47'57" |
12 | 04'27" | 00:52'24" |
13 | 04'16" | 00:56'40" |
14 | 04'34" | 01:01'14" |
15 | 04'16" | 01:05'30" |
16 | 04'23" | 01:09'53" |
17 | 04'24" | 01:14'17" |
18 | 04'26" | 01:18'43" |
19 | 04'21" | 01:23'04" |
20 | 04'27" | 01:27'31" |
21 | 04'22" | 01:31'53" |
22 | 04'29" | 01:36'22" |
23 | 04'24" | 01:40'46" |
24 | 04'34" | 01:45'20" |
25 | 04'18" | 01:49'38" |
26 | 04'35" | 01:54'13" |
27 | 04'29" | 01:58'42" |
28 | 04'27" | 02:03'09" |
29 | 04'31" | 02:07'40" |
30 | 04'35" | 02:12'15" |
31 | 04'52" | 02:17'07" |
32 | 05'12" | 02:22'19" |
33 | 05'15" | 02:27'34" |
34 | 05'19" | 02:32'53" |
35 | 05'12" | 02:38'05" |
36 | 08'38" | 02:46'43" |
37 | 05'39" | 02:52'22" |
38 | 05'13" | 02:57'35" |
39 | 05'19" | 03:02'54" |
40 | 06'13" | 03:09'07" |
41 | 05'11" | 03:14'18" |
42 | 04'54" | 03:19'12" |
42.5 | 04'36" | 03:21'33" |