| 今年練跑少只靠賽前三週努力衝跑量
拜天冷下雨所賜將個人成績小小推進三分鐘
冷果然好跑許多前半馬狀況異常好
不斷的想拉配速又得提醒不能太快
進河堤約約19K時配速放慢
23K左右大腿開始有感不過還能跑
過30K大腿就直接要抽筋痛了起來
配速就開始直落轉跑跑走走
好幾次被女跑友刷卡還被念"跑起來，快到了"
靠意思力又撐了幾公尺還是被刷過
這次也因雨的關係沿路加油的人少些
無私的民生跑團又讓我喝了啤酒咖啡熱米粉湯
最後幾K即使是下坡也因大腿痛衝不起來
大腿肌耐力到極限跑完整個超鐵腿 賽前宣言: 抽中就得跑一下 賽後評分: 補給動線進步，整體跑的很順 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 120~146 | 65~79% | | 2:M馬拉松配速區 | 146~165 | 79~89% | | 3:T乳酸耐力區 | 165~171 | 89~92% | | 4:A無氧耐力區 | 171~181 | 92~97.5% | | 5:I最大耗氧區 | 181~186 | 97.5~100% | | 最大心率為186 點此去設定最大心率 |
12月累積里程 : 135.75 km  ASICS Nimbus 18 累積 : 856.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'00" | 00:06'00" | | 2 | 05'29" | 00:11'29" | | 3 | 05'21" | 00:16'50" | | 4 | 05'23" | 00:22'13" | | 5 | 05'32" | 00:27'45" | | 6 | 05'18" | 00:33'03" | | 7 | 05'26" | 00:38'29" | | 8 | 05'26" | 00:43'55" | | 9 | 05'29" | 00:49'24" | | 10 | 05'25" | 00:54'49" | | 11 | 05'43" | 01:00'32" | | 12 | 05'33" | 01:06'05" | | 13 | 05'37" | 01:11'42" | | 14 | 05'32" | 01:17'14" | | 15 | 05'46" | 01:23'00" | | 16 | 05'31" | 01:28'31" | | 17 | 05'33" | 01:34'04" | | 18 | 06'02" | 01:40'06" | | 19 | 05'52" | 01:45'58" | | 20 | 05'59" | 01:51'57" | | 21 | 06'39" | 01:58'36" | | 22 | 06'27" | 02:05'03" | | 23 | 06'44" | 02:11'47" | | 24 | 06'40" | 02:18'27" | | 25 | 06'44" | 02:25'11" | | 26 | 06'56" | 02:32'07" | | 27 | 06'25" | 02:38'32" | | 28 | 06'42" | 02:45'14" | | 29 | 07'11" | 02:52'25" | | 30 | 07'11" | 02:59'36" | | 31 | 07'53" | 03:07'29" | | 32 | 08'04" | 03:15'33" | | 33 | 09'21" | 03:24'54" | | 34 | 08'46" | 03:33'40" | | 35 | 08'07" | 03:41'47" | | 36 | 08'34" | 03:50'21" | | 37 | 09'12" | 03:59'33" | | 38 | 10'14" | 04:09'47" | | 39 | 08'49" | 04:18'36" | | 40 | 09'24" | 04:28'00" | | 41 | 14'05" | 04:42'05" | | 42 | 02'59" | 04:45'04" | | 42.7 | 06'57" | 04:50'02" |
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恭喜破PB
全馬 | 04:49:58 | 06:52/km | 第15馬
新北市
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