| [第十一馬] 爆光光的姬路城馬拉松
從台北馬後就專心在課表的後半段加強肌耐力訓練的結果還是掉出了預期的低標330, 但這完全法掩飾姬路城這場優質賽事
0~14K熱氣球折反點微微上坡,狀況不錯可以維持馬拉松配速心率的一半以下完成
14~28K雖然微下坡但大逆風,其實有點辛苦,附近又找不到相同配速的跑友可以跟車,只能咬牙硬著頭皮苦撐
29~34K開始掉速,雖然平路但就是一種腳很沉重抬不起來的感覺,開始覺得前面配的過快的報應來了(LFD練不夠)
35~41K平路,狂撞牆加大抽筋從初馬後已經好就沒有這種肚子超餓完全不想跑步的撞牆感了,心率直直掉到輕鬆跑區間
最後1K就是邊抽邊跳進終點的狼狽樣...
賽前宣言: 目標賽 賽後評分: 民眾超熱情,公補私補好,路線平緩適合破PB 給 5 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 120~146 | 65~79% | 2:M馬拉松配速區 | 146~164 | 79~89% | 3:T乳酸耐力區 | 164~170 | 89~92% | 4:A無氧耐力區 | 170~180 | 92~97.5% | 5:I最大耗氧區 | 180~185 | 97.5~100% | 最大心率為185 點此去設定最大心率 |
2月累積里程 : 235.18 km adidas takumi ren2 累積 : 1716.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 04'57" | 00:04'57" | 2 | 04'44" | 00:09'41" | 3 | 04'48" | 00:14'29" | 4 | 04'45" | 00:19'14" | 5 | 04'55" | 00:24'09" | 6 | 04'45" | 00:28'54" | 7 | 04'50" | 00:33'44" | 8 | 04'52" | 00:38'36" | 9 | 04'54" | 00:43'30" | 10 | 04'52" | 00:48'22" | 11 | 05'20" | 00:53'42" | 12 | 04'57" | 00:58'39" | 13 | 04'59" | 01:03'38" | 14 | 04'55" | 01:08'33" | 15 | 04'53" | 01:13'26" | 16 | 04'59" | 01:18'25" | 17 | 04'56" | 01:23'21" | 18 | 04'52" | 01:28'13" | 19 | 04'52" | 01:33'05" | 20 | 04'59" | 01:38'04" | 21 | 05'11" | 01:43'15" | 22 | 05'03" | 01:48'18" | 23 | 04'55" | 01:53'13" | 24 | 05'03" | 01:58'16" | 25 | 04'59" | 02:03'15" | 26 | 04'56" | 02:08'11" | 27 | 05'02" | 02:13'13" | 28 | 05'07" | 02:18'20" | 29 | 05'04" | 02:23'24" | 30 | 05'11" | 02:28'35" | 31 | 05'18" | 02:33'53" | 32 | 05'08" | 02:39'01" | 33 | 05'26" | 02:44'27" | 34 | 05'32" | 02:49'59" | 35 | 05'42" | 02:55'41" | 36 | 06'01" | 03:01'42" | 37 | 06'56" | 03:08'38" | 38 | 06'18" | 03:14'56" | 39 | 06'19" | 03:21'15" | 40 | 06'00" | 03:27'15" | 41 | 06'11" | 03:33'26" | 42 | 06'03" | 03:39'29" | 42.4 | 05'14" | 03:41'48" |
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