| 今天是全馬期末考的日子,一早起來和去年一樣外面飄著細雨,開賽前因為太晚進入分區,所以起跑後被檔在柵欄外兩分多,不知道哪來的勇氣,自己居然在賽前設定330完賽,為了達到平均配速5:00,前面花了不少力氣在追趕,果不其然,20幾K之後開始掉速,到了30幾K之後開始當步兵,雙腳大腿前側痠痛難耐,不管噴了幾次「撒隆巴斯」都沒用,最後進終點時還是以小跑步方式,唯一比較欣慰的是,小破了pb一下,算是今天的收穫了。 賽前宣言: 今年全馬的期末考,加油! 賽後評分: 補給中等、交管確實、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 | 117~142 | 65~79% | 2:M馬拉松配速區 | 142~160 | 79~89% | 3:T乳酸耐力區 | 160~165 | 89~92% | 4:A無氧耐力區 | 165~175 | 92~97.5% | 5:I最大耗氧區 | 175~180 | 97.5~100% | 最大心率為180 點此去設定最大心率 |
12月累積里程 : 225.80 km 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 06'41" | 00:06'41" | 2 | 05'43" | 00:12'24" | 3 | 05'01" | 00:17'25" | 4 | 05'00" | 00:22'25" | 5 | 04'50" | 00:27'15" | 6 | 05'03" | 00:32'18" | 7 | 04'51" | 00:37'09" | 8 | 04'52" | 00:42'01" | 9 | 04'47" | 00:46'48" | 10 | 04'48" | 00:51'36" | 11 | 04'57" | 00:56'33" | 12 | 04'59" | 01:01'32" | 13 | 04'50" | 01:06'22" | 14 | 04'45" | 01:11'07" | 15 | 05'01" | 01:16'08" | 16 | 04'52" | 01:21'00" | 17 | 04'58" | 01:25'58" | 18 | 05'02" | 01:31'00" | 19 | 04'52" | 01:35'52" | 20 | 04'34" | 01:40'26" | 21 | 05'03" | 01:45'29" | 22 | 04'58" | 01:50'27" | 23 | 05'07" | 01:55'34" | 24 | 05'04" | 02:00'38" | 25 | 05'17" | 02:05'55" | 26 | 05'10" | 02:11'05" | 27 | 05'06" | 02:16'11" | 28 | 05'09" | 02:21'20" | 29 | 05'08" | 02:26'28" | 30 | 05'18" | 02:31'46" | 31 | 05'17" | 02:37'03" | 32 | 05'09" | 02:42'12" | 33 | 05'46" | 02:47'58" | 34 | 05'37" | 02:53'35" | 35 | 06'11" | 02:59'46" | 36 | 05'58" | 03:05'44" | 37 | 05'30" | 03:11'14" | 38 | 06'01" | 03:17'15" | 39 | 06'01" | 03:23'16" | 40 | 06'24" | 03:29'40" | 41 | 09'36" | 03:39'16" | 42 | 02'36" | 03:41'52" | 42.7 | 05'30" | 03:45'36" |
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