30.0 km | 02:24:03 | 04:48/km日期: 2014-02-08 06:22 - 地點: 新店渡口-光復橋來回 - 天氣: 冷,小雨不斷 - 平均心率: 152 - 卡路里: 1729 Cal - 溫度: 13°C - 濕度: 91%
Pace: 05'10" / 06'47" / 04'43" / 04'41" / 04'43" / 04'47" / 04'44" / 04'44" / 04'41" / 04'49" / 04'42" / 04'44" / 04'39" / 04'46" / 05'07" / 05'01" / 04'52" / 04'47" / 04'50" / 04'44" / 04'52" / 09'21" / 04'41" / 04'52" / 04'45" / 04'46" / 04'53" / 04'57" / 04'56" / 04'49" / 01'51" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'10" (+00'32") | 1000 / 1000 |
| 2 | | 04'57" (+00'19") | 1000 / 2000 |
| 3 | | 04'43" (+00'05") | 1000 / 3000 |
| 4 | | 04'40" (+00'02") | 1000 / 4000 |
| 5 | | 04'43" (+00'05") | 1000 / 5000 |
| 6 | | 04'46" (+00'08") | 1000 / 6000 |
| 7 | | 04'44" (+00'06") | 1000 / 7000 |
| 8 | | 04'43" (+00'05") | 1000 / 8000 |
| 9 | | 04'40" (+00'02") | 1000 / 9000 |
| 10 | | 04'48" (+00'10") | 1000 / 10000 |
| 11 | | 04'42" (+00'04") | 1000 / 11000 |
| 12 | | 04'44" (+00'06") | 1000 / 12000 |
| 13 | | 04'39" (+00'01") | 1000 / 13000 |
| 14 | | 04'45" (+00'07") | 1000 / 14000 |
| 15 | | 04'59" (+00'21") | 1000 / 15000 |
| 16 | | 04'49" (+00'11") | 1000 / 16000 |
| 17 | | 04'52" (+00'14") | 1000 / 17000 |
| 18 | | 04'47" (+00'09") | 1000 / 18000 |
| 19 | | 04'49" (+00'11") | 1000 / 19000 |
| 20 | | 04'43" (+00'05") | 1000 / 20000 |
| 21 | | 04'52" (+00'14") | 1000 / 21000 |
| 22 | | 04'38" | 1000 / 22000 |
| 23 | | 04'41" (+00'03") | 1000 / 23000 |
| 24 | | 04'52" (+00'14") | 1000 / 24000 |
| 25 | | 04'45" (+00'07") | 1000 / 25000 |
| 26 | | 04'45" (+00'07") | 1000 / 26000 |
| 27 | | 04'52" (+00'14") | 1000 / 27000 |
| 28 | | 04'56" (+00'18") | 1000 / 28000 |
| 29 | | 04'56" (+00'18") | 1000 / 29000 |
| 30 | | 04'48" (+00'10") | 1000 / 30000 |
| 31 | | 04'04" | 9 / 30009 |
萬金石配速模擬測試
今天不給自己任何壓力完全聽從身體的感覺來跑
(只有每跑完1k才喵一下速度)
心態上全程用有把握跑完全馬距離的速度放鬆跑
整體來看每公里放慢十秒,心跳從159有點勉強(狀況好只有把握撐完三十公里),降到153相對舒服(有把握跑完全馬不爆掉),全程也在心理上不斷自我調適不去想還有幾公里要跑,只抱著一個意念,跑就對了總會到達目的地,專注在當下的腳步和放鬆上,第一次用這種方式處理意志力看來對我蠻有效的,不會去想要提早下車,或還有多遠要跑增加壓力,超過二十五公里後也刻意改成高步頻小步幅方式,感覺跑起來有比較輕鬆,今天真的收獲很多,重新再思考了一次跑全馬這件事,真的不要太小看三十公里後的世界,要用更謙虛的心態來面對他,才有機會達成預定的目標而不爆掉或當步兵
http://connect.garmin.com/splits/441886610
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 116~141 | 65~79% |
| 2:M馬拉松配速區 | 141~159 | 79~89% |
| 3:T乳酸耐力區 | 159~164 | 89~92% |
| 4:A無氧耐力區 | 164~174 | 92~97.5% |
| 5:I最大耗氧區 | 174~179 | 97.5~100% |
| 最大心率為179 點此去設定最大心率 |
2月累積里程 : 157.24 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'10" | 00:05'10" |
| 2 | 06'47" | 00:11'57" |
| 3 | 04'43" | 00:16'40" |
| 4 | 04'41" | 00:21'21" |
| 5 | 04'43" | 00:26'04" |
| 6 | 04'47" | 00:30'51" |
| 7 | 04'44" | 00:35'35" |
| 8 | 04'44" | 00:40'19" |
| 9 | 04'41" | 00:45'00" |
| 10 | 04'49" | 00:49'49" |
| 11 | 04'42" | 00:54'31" |
| 12 | 04'44" | 00:59'15" |
| 13 | 04'39" | 01:03'54" |
| 14 | 04'46" | 01:08'40" |
| 15 | 05'07" | 01:13'47" |
| 16 | 05'01" | 01:18'48" |
| 17 | 04'52" | 01:23'40" |
| 18 | 04'47" | 01:28'27" |
| 19 | 04'50" | 01:33'17" |
| 20 | 04'44" | 01:38'01" |
| 21 | 04'52" | 01:42'53" |
| 22 | 09'21" | 01:52'14" |
| 23 | 04'41" | 01:56'55" |
| 24 | 04'52" | 02:01'47" |
| 25 | 04'45" | 02:06'32" |
| 26 | 04'46" | 02:11'18" |
| 27 | 04'53" | 02:16'11" |
| 28 | 04'57" | 02:21'08" |
| 29 | 04'56" | 02:26'04" |
| 30 | 04'49" | 02:30'53" |
| 30.0 | 01'47" | 02:30'54" |
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