| 第二鐵，目標就是針對上次的缺失改善，包括補給策略、裝配及配速。
上次騎車載錯帽子搞到無法看前方，以及喝水及電解質補充不足，最後跑步沿路抽筋變步兵，所以這次固定里程補膠，含電解質的果膠真的方便，為了拿賽事水壺，騎不帶水壺，T1先補泡了烏梅口味的果膠200cc，身上帶300cc軟水壺，第二水站停下來直接領2瓶放車上，每10K喝一次水，每20K補一包膠。
騎車部份上次前半程騎用力了，最後四分之一大腿抽筋，這次前半程保守騎，折返後就用大盤，上坡放輕，下坡前加快速度等下滑，趴低休息，騎得算順利。
因騎車補給有到位，T2嗑一條果膠，身上帶2條，每個水站都補水，想說應該夠，唯一就是肚子有點脹跑起來不太舒服，但還能維持sub2的配速，不過後半程太陽出來了，有點撐不住，在出活水湖公園前趕快吞一條補給站的果膠，最後3K大腿有點抽筋，用一點跑走策略讓自己撐回終點，最好能用跑的進站，終點前剛好226總三要進站，跟一位跑友一起讓在一旁讓他先衝過去，226跟我這113同一時間完賽，真的是超強的啦！
比較兩次113練習內容：
2020年789月 IM
游 23次 30K
騎 12次 280K
跑 36次 330K
2024年234月 CT
游 5次 6.5K
騎 8次 275K
跑 57次 674K
好像真的反應出來，有練就有，沒練就無的道理，游退最多，騎差不多，跑則進步最多。 賽前宣言: 跟上次的自己比 賽後評分: 整體來說都很不錯，歡樂與痛苦都有，老天爺給了個很好的天氣，很好的回憶。 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 127~154 | 65~79% | | 2:M馬拉松配速區 | 154~174 | 79~89% | | 3:T乳酸耐力區 | 174~180 | 89~92% | | 4:A無氧耐力區 | 180~191 | 92~97.5% | | 5:I最大耗氧區 | 191~196 | 97.5~100% | | 最大心率為196 點此去設定最大心率 |
4月累積里程 : 158.75 km  Nike Vaporfly Next%3 累積 : 669.9 kmTCX 2.0 上傳 | 7 months ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 63'13" | 01:03'13" | | 2 | 00'01" | 01:03'14" | | 3 | 00'01" | 01:03'15" | | 4 | 05'32" | 01:08'47" | | 5 | 11'27" | 01:20'14" | | 6 | 02'06" | 01:22'20" | | 7 | 01'59" | 01:24'19" | | 8 | 01'45" | 01:26'04" | | 9 | 02'06" | 01:28'10" | | 10 | 02'23" | 01:30'33" | | 11 | 01'58" | 01:32'31" | | 12 | 01'55" | 01:34'26" | | 13 | 02'20" | 01:36'46" | | 14 | 01'54" | 01:38'40" | | 15 | 01'58" | 01:40'38" | | 16 | 01'56" | 01:42'34" | | 17 | 01'57" | 01:44'31" | | 18 | 02'10" | 01:46'41" | | 19 | 01'59" | 01:48'40" | | 20 | 02'11" | 01:50'51" | | 21 | 03'09" | 01:54'00" | | 22 | 02'27" | 01:56'27" | | 23 | 02'20" | 01:58'47" | | 24 | 01'47" | 02:00'34" | | 25 | 02'22" | 02:02'56" | | 26 | 02'38" | 02:05'34" | | 27 | 02'28" | 02:08'02" | | 28 | 02'04" | 02:10'06" | | 29 | 02'25" | 02:12'31" | | 30 | 02'22" | 02:14'53" | | 31 | 02'12" | 02:17'05" | | 32 | 03'08" | 02:20'13" | | 33 | 03'20" | 02:23'33" | | 34 | 02'05" | 02:25'38" | | 35 | 01'46" | 02:27'24" | | 36 | 01'43" | 02:29'07" | | 37 | 02'34" | 02:31'41" | | 38 | 02'20" | 02:34'01" | | 39 | 01'59" | 02:36'00" | | 40 | 02'20" | 02:38'20" | | 41 | 02'24" | 02:40'44" | | 42 | 02'28" | 02:43'12" | | 43 | 02'23" | 02:45'35" | | 44 | 02'13" | 02:47'48" | | 45 | 02'09" | 02:49'57" | | 46 | 02'23" | 02:52'20" | | 47 | 02'22" | 02:54'42" | | 48 | 02'24" | 02:57'06" | | 49 | 02'30" | 02:59'36" | | 50 | 03'30" | 03:03'06" | | 51 | 02'12" | 03:05'18" | | 52 | 01'41" | 03:06'59" | | 53 | 01'35" | 03:08'34" | | 54 | 01'55" | 03:10'29" | | 55 | 02'22" | 03:12'51" | | 56 | 02'11" | 03:15'02" | | 57 | 02'14" | 03:17'16" | | 58 | 02'01" | 03:19'17" | | 59 | 01'50" | 03:21'07" | | 60 | 02'38" | 03:23'45" | | 61 | 02'28" | 03:26'13" | | 62 | 01'48" | 03:28'01" | | 63 | 01'58" | 03:29'59" | | 64 | 02'49" | 03:32'48" | | 65 | 02'53" | 03:35'41" | | 66 | 02'34" | 03:38'15" | | 67 | 01'29" | 03:39'44" | | 68 | 01'38" | 03:41'22" | | 69 | 01'55" | 03:43'17" | | 70 | 01'55" | 03:45'12" | | 71 | 01'37" | 03:46'49" | | 72 | 02'25" | 03:49'14" | | 73 | 02'05" | 03:51'19" | | 74 | 01'59" | 03:53'18" | | 75 | 02'00" | 03:55'18" | | 76 | 02'22" | 03:57'40" | | 77 | 01'57" | 03:59'37" | | 78 | 01'38" | 04:01'15" | | 79 | 01'29" | 04:02'44" | | 80 | 01'57" | 04:04'41" | | 81 | 01'51" | 04:06'32" | | 82 | 01'48" | 04:08'20" | | 83 | 02'01" | 04:10'21" | | 84 | 02'03" | 04:12'24" | | 85 | 02'00" | 04:14'24" | | 86 | 02'30" | 04:16'54" | | 87 | 01'51" | 04:18'45" | | 88 | 02'06" | 04:20'51" | | 89 | 01'50" | 04:22'41" | | 90 | 01'39" | 04:24'20" | | 91 | 01'36" | 04:25'56" | | 92 | 02'11" | 04:28'07" | | 93 | 02'04" | 04:30'11" | | 94 | 02'12" | 04:32'23" | | 95 | 09'06" | 04:41'29" | | 96 | 05'59" | 04:47'28" | | 97 | 05'53" | 04:53'21" | | 98 | 05'43" | 04:59'04" | | 99 | 05'44" | 05:04'48" | | 100 | 05'46" | 05:10'34" | | 101 | 05'47" | 05:16'21" | | 102 | 06'07" | 05:22'28" | | 103 | 05'39" | 05:28'07" | | 104 | 05'34" | 05:33'41" | | 105 | 05'35" | 05:39'16" | | 106 | 05'53" | 05:45'09" | | 107 | 06'02" | 05:51'11" | | 108 | 05'49" | 05:57'00" | | 109 | 05'39" | 06:02'39" | | 110 | 05'40" | 06:08'19" | | 111 | 06'03" | 06:14'22" | | 112 | 06'10" | 06:20'32" | | 113 | 06'33" | 06:27'05" | | 114 | 06'34" | 06:33'39" | | 115 | 07'26" | 06:41'05" | | 115.9 | 04'19" | 06:45'05" |
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