全馬 | 03:26:41 | 04:53/km | 第18馬官方成績 | 日期 | 2016-11-27 | 成績 | 03:26:41 | 總名次 | 59 / 2044 | 分組名次 | 18 / 453 | 平均速度 | 04:53/km |
Alonzo 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:22'27" (+01'43") | 00:44'51" (+02'06") | | 00:22'24" (+01'40") | | 00:20'44" | 00:42'45" | | 00:22'01" (+01'17") | | 00:23'43" (+02'59") | 00:48'06" (+05'21") | | 00:24'23" (+03'39") | | 00:24'25" (+03'41") | 00:48'45" (+06'00") | | 00:24'20" (+03'36") | |
日期: 2016-11-27 06:30 - 地點: 岡山 - 天氣: 冷冷天氣雨濛濛 - 平均心率: 159 - 卡路里: 2954 Cal - 平均步頻: 184 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 1 | | 04'35" (+00'46") | 1000 / 1000 | 2 | | 04'26" (+00'37") | 1000 / 2000 | 3 | | 04'28" (+00'39") | 1000 / 3000 | 4 | | 04'27" (+00'38") | 1000 / 4000 | 5 | | 04'28" (+00'39") | 1000 / 5000 |
6 | | 04'29" (+00'40") | 1000 / 6000 | 7 | | 04'29" (+00'40") | 1000 / 7000 | 8 | | 04'33" (+00'44") | 1000 / 8000 | 9 | | 04'28" (+00'39") | 1000 / 9000 | 10 | | 04'23" (+00'34") | 1000 / 10000 | 11 | | 04'25" (+00'36") | 1000 / 11000 | 12 | | 04'03" (+00'14") | 1000 / 12000 | 13 | | 04'15" (+00'26") | 1000 / 13000 | 14 | | 04'01" (+00'12") | 1000 / 14000 | 15 | | 03'57" (+00'08") | 1000 / 15000 | 16 | | 03'49" | 1000 / 16000 | 17 | | 04'00" (+00'11") | 1000 / 17000 | 18 | | 04'58" (+01'09") | 1000 / 18000 | 19 | | 04'38" (+00'49") | 1000 / 19000 | 20 | | 04'33" (+00'44") | 1000 / 20000 | 21 | | 04'39" (+00'50") | 1000 / 21000 | 22 | | 04'34" (+00'45") | 1000 / 22000 | 23 | | 04'53" (+01'04") | 1000 / 23000 | 24 | | 04'50" (+01'01") | 1000 / 24000 | 25 | | 04'45" (+00'56") | 1000 / 25000 | 26 | | 04'40" (+00'51") | 1000 / 26000 | 27 | | 05'06" (+01'17") | 1000 / 27000 | 28 | | 04'44" (+00'55") | 1000 / 28000 | 29 | | 04'44" (+00'55") | 1000 / 29000 | 30 | | 05'07" (+01'18") | 1000 / 30000 | 31 | | 04'46" (+00'57") | 1000 / 31000 | 32 | | 04'57" (+01'08") | 1000 / 32000 | 33 | | 04'45" (+00'56") | 1000 / 33000 | 34 | | 04'48" (+00'59") | 1000 / 34000 | 35 | | 05'07" (+01'18") | 1000 / 35000 | 36 | | 04'50" (+01'01") | 1000 / 36000 | 37 | | 05'02" (+01'13") | 1000 / 37000 | 38 | | 04'50" (+01'01") | 1000 / 38000 | 39 | | 04'52" (+01'03") | 1000 / 39000 | 40 | | 04'44" (+00'55") | 1000 / 40000 | 41 | | 04'38" (+00'49") | 1000 / 41000 | 42 | | 04'46" (+00'57") | 1000 / 42000 | 43 | | 04'33" (+00'44") | 1000 / 43000 | 44 | | 04'26" (+00'37") | 1000 / 44000 |
高雄Alonzo 前2屆都是好天氣加強風,今年這一屆來點不一樣的-強風依在加上的下雨又偏低溫的天氣,剛開始起跑溫度21度風還不強雨也還好,但是當跑到19K靠近海邊和魚塭處,強風+雨真的有點硬,還好下雨天乳酸堆積的慢碰上這強風還可以接受,就愈跑越後面溫度有到19度,深深覺得光喝運動飲料+水應該會愈跑越冷,就決定每站補給站加吃3個香蕉,避免後半部越跑越冷越餓沒力。一路配速就打算4:30起跑,且戰且走,到了30K時還可以4:30配速(一切都是老天爺幫的忙),到後面35K時真的不行就只好降速,跑了1X場唯一一場配在5分速以下的,真的有累到+冷到,臻於破了沉寂2年的330門檻,大躍進到326了,最近練超少的可以破真的很僥倖。
備註:我的Garmin居然顯示44K,應該是受到天氣不佳的影響吧,阿公店應該不會犯這麼誇張的錯誤。 賽前宣言: 第3年參加了,去年無法破PB,今年繼續努力朝破PB前進 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 124~150 | 65~79% | 2:M馬拉松配速區 | 150~169 | 79~89% | 3:T乳酸耐力區 | 169~175 | 89~92% | 4:A無氧耐力區 | 175~186 | 92~97.5% | 5:I最大耗氧區 | 186~191 | 97.5~100% | 最大心率為191 點此去設定最大心率 |
11月累積里程 : 110.14 km ASICS TARTHERZEAL 4-wide 累積 : 345.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'35" | 00:04'35" | 2 | 04'27" | 00:09'02" | 3 | 04'29" | 00:13'31" | 4 | 04'27" | 00:17'58" | 5 | 04'29" | 00:22'27" | 6 | 04'29" | 00:26'56" | 7 | 04'29" | 00:31'25" | 8 | 04'34" | 00:35'59" | 9 | 04'29" | 00:40'28" | 10 | 04'23" | 00:44'51" | 11 | 04'26" | 00:49'17" | 12 | 04'03" | 00:53'20" | 13 | 04'15" | 00:57'35" | 14 | 04'02" | 01:01'37" | 15 | 03'58" | 01:05'35" | 16 | 03'49" | 01:09'24" | 17 | 04'01" | 01:13'25" | 18 | 04'58" | 01:18'23" | 19 | 04'39" | 01:23'02" | 20 | 04'34" | 01:27'36" | 21 | 04'39" | 01:32'15" | 22 | 04'34" | 01:36'49" | 23 | 04'54" | 01:41'43" | 24 | 04'51" | 01:46'34" | 25 | 04'45" | 01:51'19" | 26 | 04'41" | 01:56'00" | 27 | 05'07" | 02:01'07" | 28 | 04'43" | 02:05'50" | 29 | 04'45" | 02:10'35" | 30 | 05'07" | 02:15'42" | 31 | 04'46" | 02:20'28" | 32 | 04'58" | 02:25'26" | 33 | 04'45" | 02:30'11" | 34 | 04'49" | 02:35'00" | 35 | 05'07" | 02:40'07" | 36 | 04'50" | 02:44'57" | 37 | 05'03" | 02:50'00" | 38 | 04'56" | 02:54'56" | 39 | 04'47" | 02:59'43" | 40 | 04'44" | 03:04'27" | 41 | 04'39" | 03:09'06" | 42 | 04'52" | 03:13'58" | 43 | 04'28" | 03:18'26" | 44 | 04'26" | 03:22'52" | 44.9 | 04'30" | 03:26'47" |
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