恭喜破PB
全馬 | 03:58:49 | 05:39/km | 第15馬| 官方成績 |
| 日期 | 2016-08-28 |
| 成績 | 03:58:49 |
| 總名次 | 4136 / 10604 |
| 分組名次 | 2679 / 8647 |
| 平均速度 | 05:39/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:26'57" (+00'50") | 00:53'06" (+00'52") |
| 00:26'09" (+00'02") |
| 00:26'07" | 00:52'14" |
| 00:26'07" |
| 00:27'25" (+01'18") | 00:55'10" (+02'56") |
| 00:27'45" (+01'38") |
| 00:31'21" (+05'14") | 01:02'48" (+10'34") |
| 00:31'27" (+05'20") |
|
日期: 2016-08-28 08:04 - 總爬升: 494 m - 平均心率: 152 - 卡路里: 2085 Cal - 平均步頻: 178
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'28" (+00'23") | 1000 / 1000 |
| 2 | | 05'21" (+00'16") | 1000 / 2000 |
| 3 | | 05'22" (+00'17") | 1000 / 3000 |
| 4 | | 05'23" (+00'18") | 1000 / 4000 |
| 5 | | 05'21" (+00'16") | 1000 / 5000 |
| 6 | | 05'20" (+00'15") | 1000 / 6000 |
| 7 | | 05'17" (+00'12") | 1000 / 7000 |
| 8 | | 05'09" (+00'04") | 1000 / 8000 |
| 9 | | 05'12" (+00'07") | 1000 / 9000 |
| 10 | | 05'09" (+00'04") | 1000 / 10000 |
| 11 | | 05'07" (+00'02") | 1000 / 11000 |
| 12 | | 05'19" (+00'14") | 1000 / 12000 |
| 13 | | 05'12" (+00'07") | 1000 / 13000 |
| 14 | | 05'11" (+00'06") | 1000 / 14000 |
| 15 | | 05'14" (+00'09") | 1000 / 15000 |
| 16 | | 05'18" (+00'13") | 1000 / 16000 |
| 17 | | 05'05" | 1000 / 17000 |
| 18 | | 05'14" (+00'09") | 1000 / 18000 |
| 19 | | 05'14" (+00'09") | 1000 / 19000 |
| 20 | | 05'14" (+00'09") | 1000 / 20000 |
| 21 | | 05'39" (+00'34") | 1000 / 21000 |
| 22 | | 05'27" (+00'22") | 1000 / 22000 |
| 23 | | 05'24" (+00'19") | 1000 / 23000 |
| 24 | | 05'25" (+00'20") | 1000 / 24000 |
| 25 | | 05'29" (+00'24") | 1000 / 25000 |
| 26 | | 05'40" (+00'35") | 1000 / 26000 |
| 27 | | 05'27" (+00'22") | 1000 / 27000 |
| 28 | | 05'36" (+00'31") | 1000 / 28000 |
| 29 | | 05'25" (+00'20") | 1000 / 29000 |
| 30 | | 05'34" (+00'29") | 1000 / 30000 |
| 31 | | 06'08" (+01'03") | 1000 / 31000 |
| 32 | | 06'13" (+01'08") | 1000 / 32000 |
| 33 | | 06'01" (+00'56") | 1000 / 33000 |
| 34 | | 06'14" (+01'09") | 1000 / 34000 |
| 35 | | 06'44" (+01'39") | 1000 / 35000 |
| 36 | | 06'53" (+01'48") | 1000 / 36000 |
| 37 | | 06'32" (+01'27") | 1000 / 37000 |
| 38 | | 06'18" (+01'13") | 1000 / 38000 |
| 39 | | 06'00" (+00'55") | 1000 / 39000 |
| 40 | | 05'42" (+00'37") | 1000 / 40000 |
| 41 | | 05'56" (+00'51") | 1000 / 41000 |
| 42 | | 06'20" (+01'15") | 1000 / 42000 |
| 43 | | 05'44" (+00'39") | 562 / 42562 |
終於SUB4
1.1~5K 要超車會增加距離，盡量減少能量消耗
2.6~10K:減少水站停留時間，人仍多需穩定每公里配速
3.11~15K:務必精準掌握，開始每10K補充鹽錠+GEL
4.16~20K:穩定跑
5.21~25K:進入13K來回新川通(配速開始下調)，目視近距離，不要想，1K1K抓下來
6.26~30K:避免配速掉落太多
7.31~35K:進入撞牆期(開始掉到6分速)，避免抽筋，如發現不適，稍稍降速按摩，不要停下來(水站停留15秒，離站要逐漸加速補足)心想著每2.5KM可以停下來喝水
8.36~40K:時近中午氣溫增加，澆水降溫
9.41~42.6K:增加步頻+核心前傾角度，避免跨大步導致抽筋，算準抵達終點預計時間，最後200M加速。
賽前宣言: 夏日馬~430保守完跑就好~
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~153 | 65~79% |
| 2:M馬拉松配速區 | 153~172 | 79~89% |
| 3:T乳酸耐力區 | 172~178 | 89~92% |
| 4:A無氧耐力區 | 178~189 | 92~97.5% |
| 5:I最大耗氧區 | 189~194 | 97.5~100% |
| 最大心率為194 點此去設定最大心率 |
8月累積里程 :
160.30 km 
亞瑟士 TARTHER KAINOS３ 累積 :
327.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'28" | 00:05'28" |
| 2 | 05'22" | 00:10'50" |
| 3 | 05'22" | 00:16'12" |
| 4 | 05'24" | 00:21'36" |
| 5 | 05'21" | 00:26'57" |
| 6 | 05'21" | 00:32'18" |
| 7 | 05'17" | 00:37'35" |
| 8 | 05'09" | 00:42'44" |
| 9 | 08'06" | 00:50'50" |
| 10 | 02'16" | 00:53'06" |
| 11 | 05'08" | 00:58'14" |
| 12 | 05'19" | 01:03'33" |
| 13 | 05'13" | 01:08'46" |
| 14 | 05'12" | 01:13'58" |
| 15 | 05'15" | 01:19'13" |
| 16 | 05'18" | 01:24'31" |
| 17 | 05'05" | 01:29'36" |
| 18 | 05'15" | 01:34'51" |
| 19 | 05'15" | 01:40'06" |
| 20 | 05'14" | 01:45'20" |
| 21 | 05'39" | 01:50'59" |
| 22 | 05'27" | 01:56'26" |
| 23 | 05'25" | 02:01'51" |
| 24 | 05'25" | 02:07'16" |
| 25 | 05'29" | 02:12'45" |
| 26 | 05'40" | 02:18'25" |
| 27 | 05'28" | 02:23'53" |
| 28 | 05'37" | 02:29'30" |
| 29 | 05'25" | 02:34'55" |
| 30 | 05'35" | 02:40'30" |
| 31 | 06'08" | 02:46'38" |
| 32 | 06'14" | 02:52'52" |
| 33 | 06'01" | 02:58'53" |
| 34 | 06'14" | 03:05'07" |
| 35 | 06'44" | 03:11'51" |
| 36 | 06'54" | 03:18'45" |
| 37 | 06'32" | 03:25'17" |
| 38 | 06'18" | 03:31'35" |
| 39 | 06'00" | 03:37'35" |
| 40 | 05'43" | 03:43'18" |
| 41 | 05'56" | 03:49'14" |
| 42 | 06'21" | 03:55'35" |
| 42.6 | 05'42" | 03:58'48" |
展開計圈分析
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