|  24 H | 225.0 km | 06:24/km | 第68馬| 官方成績 | | 日期 | 2017-12-02 | | 成績 | 225.00 km | | 總名次 | - / - | | 分組名次 | 9 / - | | 平均速度 | 06:24/km |
汪道遠  日期: 2017-12-02 09:01 - 卡路里: 3497 Cal - 總步數: 65990 - 平均步頻: 182 - 平均步幅: 103 cm - 溫度: 19°C - 濕度: 85% - PM2.5: 良好(8) | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) | | 1 | | 05'08" (+00'17") | 1008 / 1008 | 185 / 105 | | 2 | | 05'03" (+00'12") | 1000 / 2008 | 187 / 105 | | 3 | | 05'03" (+00'12") | 1006 / 3015 | 187 / 105 | | 4 | | 05'09" (+00'18") | 1006 / 4021 | 186 / 103 | | 5 | | 05'06" (+00'15") | 1006 / 5027 | 186 / 105 |
| 6 | | 05'06" (+00'15") | 1006 / 6033 | 185 / 105 | | 7 | | 05'14" (+00'23") | 1005 / 7039 | 186 / 102 | | 8 | | 05'16" (+00'25") | 1005 / 8044 | 183 / 103 | | 9 | | 05'16" (+00'25") | 1009 / 9054 | 185 / 102 | | 10 | | 05'14" (+00'23") | 1000 / 10055 | 186 / 102 | | 11 | | 05'23" (+00'32") | 1001 / 11056 | 183 / 100 | | 12 | | 04'58" (+00'07") | 1008 / 12064 | 188 / 106 | | 13 | | 04'55" (+00'04") | 1007 / 13072 | 187 / 108 | | 14 | | 05'22" (+00'31") | 1005 / 14077 | 184 / 100 | | 15 | | 04'57" (+00'06") | 1003 / 15081 | 189 / 106 | | 16 | | 05'16" (+00'25") | 1002 / 16084 | 187 / 101 | | 17 | | 05'26" (+00'35") | 1006 / 17091 | 186 / 98 | | 18 | | 05'14" (+00'23") | 1002 / 18093 | 188 / 101 | | 19 | | 05'07" (+00'16") | 1005 / 19099 | 183 / 106 | | 20 | | 05'07" (+00'16") | 1002 / 20101 | 188 / 103 | | 21 | | 05'14" (+00'23") | 1002 / 21103 | 187 / 101 | | 22 | | 05'16" (+00'25") | 1007 / 22111 | 188 / 100 | | 23 | | 05'02" (+00'11") | 1001 / 23112 | 189 / 104 | | 24 | | 05'13" (+00'22") | 1001 / 24114 | 187 / 102 | | 25 | | 05'33" (+00'42") | 1001 / 25115 | 184 / 97 | | 26 | | 05'44" (+00'53") | 1008 / 26124 | 160 / 108 | | 27 | | 05'15" (+00'24") | 1005 / 27130 | 176 / 107 | | 28 | | 05'07" (+00'16") | 1000 / 28130 | 188 / 103 | | 29 | | 05'19" (+00'28") | 1006 / 29136 | 186 / 100 | | 30 | | 05'23" (+00'32") | 1005 / 30142 | 185 / 100 | | 31 | | 05'03" (+00'12") | 1002 / 31144 | 185 / 106 | | 32 | | 05'33" (+00'42") | 1003 / 32148 | 183 / 97 | | 33 | | 05'19" (+00'28") | 1003 / 33152 | 183 / 102 | | 34 | | 05'26" (+00'35") | 1004 / 34157 | 184 / 99 | | 35 | | 05'22" (+00'31") | 1001 / 35158 | 185 / 100 | | 36 | | 05'37" (+00'46") | 1004 / 36162 | 182 / 97 | | 37 | | 05'33" (+00'42") | 1004 / 37167 | 181 / 99 | | 38 | | 05'06" (+00'15") | 1010 / 38177 | 185 / 105 | | 39 | | 05'04" (+00'13") | 1004 / 39182 | 177 / 111 | | 40 | | 05'13" (+00'22") | 1005 / 40187 | 185 / 103 | | 41 | | 05'10" (+00'19") | 1012 / 41200 | 184 / 104 | | 42 | | 04'58" (+00'07") | 1004 / 42204 | 185 / 108 | | 43 | | 05'17" (+00'26") | 1006 / 43211 | 185 / 101 | | 44 | | 05'23" (+00'32") | 1006 / 44218 | 181 / 102 | | 45 | | 05'08" (+00'17") | 1005 / 45224 | 185 / 104 | | 46 | | 04'55" (+00'04") | 1012 / 46236 | 186 / 108 | | 47 | | 06'31" (+01'40") | 1007 / 47244 | 145 / 105 | | 48 | | 05'19" (+00'28") | 1003 / 48247 | 183 / 102 | | 49 | | 05'31" (+00'40") | 1003 / 49250 | 175 / 102 | | 50 | | 05'11" (+00'20") | 1001 / 50252 | 181 / 106 | | 51 | | 05'03" (+00'12") | 1000 / 51252 | 182 / 108 | | 52 | | 05'02" (+00'11") | 1001 / 52253 | 183 / 107 | | 53 | | 05'11" (+00'20") | 1000 / 53253 | 183 / 105 | | 54 | | 05'25" (+00'34") | 1008 / 54262 | 183 / 100 | | 55 | | 04'51" | 1009 / 55272 | 176 / 116 | | 56 | | 04'59" (+00'08") | 1001 / 56273 | 182 / 110 | | 57 | | 05'17" (+00'26") | 1002 / 57276 | 176 / 107 | | 58 | | 04'55" (+00'04") | 1004 / 58280 | 183 / 110 | | 59 | | 05'13" (+00'22") | 1007 / 59288 | 180 / 106 | | 60 | | 05'31" (+00'40") | 1001 / 60290 | 182 / 99 | | 61 | | 05'59" (+01'08") | 1005 / 61295 | 165 / 100 | | 62 | | 05'20" (+00'29") | 1004 / 62300 | 181 / 103 | | 63 | | 05'20" (+00'29") | 1005 / 63305 | 181 / 103 | | 64 | | 05'26" (+00'35") | 1001 / 64307 | 179 / 102 | | 65 | | 05'20" (+00'29") | 1006 / 65314 | 182 / 102 | | 66 | | 05'18" (+00'27") | 1000 / 66315 | 182 / 103 | | 67 | | 05'30" (+00'39") | 1003 / 67318 | 179 / 101 | | 68 | | 05'35" (+00'44") | 1008 / 68326 | 175 / 102 |
東吳24小時賽後心得分享
這次比賽只想比去年的成績205公里進步就好
能夠跑出225的成績已相當滿意了
我想前面的配速及補給是關鍵
經去年的經驗前3小時跑太快8小時左右就吐了之後吃不下後來腳底後起大水泡又在2週跑2場24小時賽使的成績不理想
今年前面刻意放慢速度因為還不了解自己感覺還是快了以致於12-18小時就沒電了這6小時跑不到50公里
然而心裡告訴自己不要停因為有堅強的補給陣容使我除了換衣服才進補給站節省很多時間
至於今年的訓練跑量比去年少一點大多維持500多公里並且參加3場越野賽事提高肌耐力
養成最少每天跑一小時的習慣跑盡量維持5:30-6:00之間再加上操場跑6-8小時速度在6:00左右
跑了一次自助百公里及162公里自助雙北費時23小時主要讓身體能適應長時間疲勞及孤獨
重要的是如何讓自己維持跑步的樂趣每當跑到很累時就會想到年過半百了幹嘛跑那麼累呢
那就是讓自己進步有進步就有動力 賽前宣言: 要比去年進步
加油
賽後評分: 金牌賽事 給 5 星  12月累積里程 : 550.09 km MW Watch 上傳 | 7 years ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'11" | 00:05'11" | | 2 | 05'04" | 00:10'15" | | 3 | 05'06" | 00:15'21" | | 4 | 05'12" | 00:20'33" | | 5 | 05'05" | 00:25'38" | | 6 | 05'08" | 00:30'46" | | 7 | 05'16" | 00:36'02" | | 8 | 05'18" | 00:41'20" | | 9 | 05'20" | 00:46'40" | | 10 | 05'15" | 00:51'55" | | 11 | 05'27" | 00:57'22" | | 12 | 04'59" | 01:02'21" | | 13 | 04'54" | 01:07'15" | | 14 | 05'27" | 01:12'42" | | 15 | 04'59" | 01:17'41" | | 16 | 05'17" | 01:22'58" | | 17 | 05'26" | 01:28'24" | | 18 | 05'18" | 01:33'42" | | 19 | 05'06" | 01:38'48" | | 20 | 05'11" | 01:43'59" | | 21 | 05'12" | 01:49'11" | | 22 | 05'19" | 01:54'30" | | 23 | 05'03" | 01:59'33" | | 24 | 05'14" | 02:04'47" | | 25 | 05'34" | 02:10'21" | | 26 | 05'47" | 02:16'08" | | 27 | 05'17" | 02:21'25" | | 28 | 05'07" | 02:26'32" | | 29 | 05'18" | 02:31'50" | | 30 | 05'26" | 02:37'16" | | 31 | 05'04" | 02:42'20" | | 32 | 05'35" | 02:47'55" | | 33 | 05'21" | 02:53'16" | | 34 | 05'28" | 02:58'44" | | 35 | 05'23" | 03:04'07" | | 36 | 05'39" | 03:09'46" | | 37 | 05'35" | 03:15'21" | | 38 | 05'09" | 03:20'30" | | 39 | 05'07" | 03:25'37" | | 40 | 05'11" | 03:30'48" | | 41 | 05'15" | 03:36'03" | | 42 | 05'02" | 03:41'05" | | 43 | 05'20" | 03:46'25" | | 44 | 05'23" | 03:51'48" | | 45 | 05'13" | 03:57'01" | | 46 | 04'56" | 04:01'57" | | 47 | 06'34" | 04:08'31" | | 48 | 05'22" | 04:13'53" | | 49 | 05'34" | 04:19'27" | | 50 | 05'12" | 04:24'39" | | 51 | 05'03" | 04:29'42" | | 52 | 05'03" | 04:34'45" | | 53 | 05'11" | 04:39'56" | | 54 | 05'25" | 04:45'21" | | 55 | 04'55" | 04:50'16" | | 56 | 04'59" | 04:55'15" | | 57 | 05'21" | 05:00'36" | | 58 | 04'54" | 05:05'30" | | 59 | 05'16" | 05:10'46" | | 60 | 05'32" | 05:16'18" | | 61 | 06'04" | 05:22'22" | | 62 | 05'19" | 05:27'41" | | 63 | 05'19" | 05:33'00" | | 64 | 05'31" | 05:38'31" | | 65 | 05'19" | 05:43'50" | | 66 | 05'18" | 05:49'08" | | 67 | 05'36" | 05:54'44" | | 68 | 05'32" | 06:00'16" | | 68.2 | 08'26" | 06:01'44" |
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