6 H | 53.0 km | 06:47/km | 第6馬| 官方成績 |
| 日期 | 2017-02-19 |
| 成績 | 53.00 km |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 06:47/km |
日期: 2017-02-19 06:00 - 地點: 中都濕地 - 天氣: 晴 - 卡路里: 3267 Cal - 總步數: 57036 - 平均步頻: 158 - 平均步幅: 95 cm - 溫度: 18°C - 濕度: 69%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 06'31" (+01'09") | 1006 / 1006 | 170 / 89 |
| 2 | | 05'53" (+00'31") | 1004 / 2010 | 179 / 94 |
| 3 | | 05'37" (+00'15") | 1003 / 3014 | 180 / 98 |
| 4 | | 05'37" (+00'15") | 1002 / 4016 | 179 / 99 |
| 5 | | 05'33" (+00'11") | 1004 / 5021 | 179 / 100 |
| 6 | | 05'35" (+00'13") | 1000 / 6021 | 179 / 99 |
| 7 | | 05'40" (+00'18") | 1002 / 7024 | 179 / 98 |
| 8 | | 05'37" (+00'15") | 1005 / 8029 | 181 / 97 |
| 9 | | 05'48" (+00'26") | 1002 / 9032 | 180 / 95 |
| 10 | | 05'42" (+00'20") | 1004 / 10037 | 180 / 97 |
| 11 | | 05'44" (+00'22") | 1004 / 11042 | 171 / 101 |
| 12 | | 05'26" (+00'04") | 1006 / 12048 | 184 / 99 |
| 13 | | 05'45" (+00'23") | 1007 / 13055 | 172 / 100 |
| 14 | | 05'32" (+00'10") | 1005 / 14060 | 181 / 99 |
| 15 | | 05'23" (+00'01") | 1001 / 15061 | 184 / 100 |
| 16 | | 05'29" (+00'07") | 1002 / 16063 | 183 / 99 |
| 17 | | 05'32" (+00'10") | 1004 / 17068 | 184 / 97 |
| 18 | | 06'11" (+00'49") | 1001 / 18069 | 171 / 94 |
| 19 | | 05'40" (+00'18") | 1005 / 19075 | 184 / 95 |
| 20 | | 05'25" (+00'03") | 1002 / 20077 | 186 / 99 |
| 21 | | 06'10" (+00'48") | 1005 / 21083 | 170 / 95 |
| 22 | | 05'25" (+00'03") | 1005 / 22088 | 184 / 99 |
| 23 | | 06'47" (+01'25") | 1000 / 23088 | 146 / 100 |
| 24 | | 05'36" (+00'14") | 1004 / 24092 | 184 / 96 |
| 25 | | 05'30" (+00'08") | 1011 / 25104 | 180 / 100 |
| 26 | | 05'46" (+00'24") | 1004 / 26109 | 180 / 96 |
| 27 | | 07'43" (+02'21") | 1002 / 27112 | 143 / 89 |
| 28 | | 05'41" (+00'19") | 1006 / 28118 | 178 / 98 |
| 29 | | 05'23" (+00'01") | 1002 / 29120 | 178 / 104 |
| 30 | | 05'22" | 1003 / 30124 | 177 / 104 |
| 31 | | 05'46" (+00'24") | 1001 / 31125 | 179 / 96 |
| 32 | | 11'48" (+06'26") | 1006 / 32132 | 87 / 96 |
| 33 | | 05'52" (+00'30") | 1006 / 33138 | 182 / 93 |
| 34 | | 05'56" (+00'34") | 1006 / 34144 | 182 / 91 |
| 35 | | 08'23" (+03'01") | 1000 / 35145 | 120 / 99 |
| 36 | | 06'01" (+00'39") | 1007 / 36153 | 180 / 91 |
| 37 | | 06'20" (+00'58") | 1010 / 37163 | 167 / 94 |
| 38 | | 06'06" (+00'44") | 1001 / 38165 | 180 / 90 |
| 39 | | 08'01" (+02'39") | 1003 / 39169 | 142 / 87 |
| 40 | | 06'09" (+00'47") | 1002 / 40171 | 180 / 89 |
| 41 | | 06'50" (+01'28") | 1001 / 41173 | 157 / 92 |
| 42 | | 08'06" (+02'44") | 1004 / 42177 | 135 / 91 |
| 43 | | 05'52" (+00'30") | 1003 / 43181 | 182 / 93 |
| 44 | | 16'32" (+11'10") | 1003 / 44184 | 70 / 86 |
| 45 | | 06'11" (+00'49") | 1003 / 45187 | 181 / 89 |
| 46 | | 06'01" (+00'39") | 1002 / 46190 | 183 / 90 |
| 47 | | 05'53" (+00'31") | 1009 / 47200 | 181 / 93 |
| 48 | | 05'45" (+00'23") | 1005 / 48205 | 178 / 97 |
| 49 | | 05'44" (+00'22") | 1006 / 49212 | 178 / 97 |
| 50 | | 05'51" (+00'29") | 1001 / 50214 | 178 / 95 |
| 51 | | 06'51" (+01'29") | 1002 / 51216 | 149 / 97 |
| 52 | | 05'55" (+00'33") | 1004 / 52220 | 178 / 94 |
| 53 | | 18'09" (+12'47") | 1009 / 53229 | 68 / 80 |
| 54 | | 06'17" (+00'55") | 1003 / 54233 | 178 / 89 |
跑前就知身體狀況不OK，以540輕鬆跑，還是在10幾K之後就在痠與抽筋邊緣了，就設定1馬+10K就好，30K一次大休息，42K又一次大休息，一路輕鬆跑，只有44K後跟了阿信跑了4圈，之後休息準備下課，下課前又緩跑一圈，收工。
原本就把這天當作超長LSD，寄望以後的全馬35K之後體力不會下滑那麼快，上星期的高雄馬隔天早上又補了9K對今天的6H發生功效了，身體雖然還沒恢復，但6小時跑完身體也覺得還好，今天早上覺得還可已再跑一馬，只是要上班，預計接下來再速度訓練個2次，身體調整好，古都馬天氣如果涼爽，看可不可以再破PB。
賽前宣言: 當成超長LSD訓練吧。
賽後評分: 很不錯的一場賽事
給 4 星 
2月累積里程 : 236.19 km
MW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'34" | 00:06'34" |
| 2 | 05'55" | 00:12'29" |
| 3 | 05'39" | 00:18'08" |
| 4 | 05'38" | 00:23'46" |
| 5 | 05'32" | 00:29'18" |
| 6 | 05'39" | 00:34'57" |
| 7 | 05'41" | 00:40'38" |
| 8 | 05'36" | 00:46'14" |
| 9 | 05'49" | 00:52'03" |
| 10 | 05'44" | 00:57'47" |
| 11 | 05'46" | 01:03'33" |
| 12 | 05'28" | 01:09'01" |
| 13 | 05'45" | 01:14'46" |
| 14 | 05'37" | 01:20'23" |
| 15 | 05'24" | 01:25'47" |
| 16 | 05'30" | 01:31'17" |
| 17 | 05'31" | 01:36'48" |
| 18 | 06'15" | 01:43'03" |
| 19 | 05'38" | 01:48'41" |
| 20 | 05'27" | 01:54'08" |
| 21 | 06'11" | 02:00'19" |
| 22 | 05'27" | 02:05'46" |
| 23 | 06'48" | 02:12'34" |
| 24 | 05'39" | 02:18'13" |
| 25 | 05'30" | 02:23'43" |
| 26 | 05'51" | 02:29'34" |
| 27 | 07'45" | 02:37'19" |
| 28 | 05'42" | 02:43'01" |
| 29 | 05'24" | 02:48'25" |
| 30 | 05'23" | 02:53'48" |
| 31 | 05'48" | 02:59'36" |
| 32 | 11'49" | 03:11'25" |
| 33 | 05'55" | 03:17'20" |
| 34 | 06'00" | 03:23'20" |
| 35 | 08'24" | 03:31'44" |
| 36 | 06'03" | 03:37'47" |
| 37 | 06'24" | 03:44'11" |
| 38 | 06'09" | 03:50'20" |
| 39 | 08'03" | 03:58'23" |
| 40 | 06'08" | 04:04'31" |
| 41 | 06'52" | 04:11'23" |
| 42 | 08'07" | 04:19'30" |
| 43 | 05'53" | 04:25'23" |
| 44 | 16'35" | 04:41'58" |
| 45 | 06'14" | 04:48'12" |
| 46 | 06'02" | 04:54'14" |
| 47 | 05'55" | 05:00'09" |
| 48 | 05'50" | 05:05'59" |
| 49 | 05'46" | 05:11'45" |
| 50 | 05'53" | 05:17'38" |
| 51 | 06'52" | 05:24'30" |
| 52 | 05'55" | 05:30'25" |
| 53 | 18'15" | 05:48'40" |
| 54 | 06'22" | 05:55'02" |
| 54.2 | 27'05" | 06:00'02" |
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