| 今天的天氣讓自己起跑後有些許保守...約1K熱身後想想現在每個月平均不到一場比賽...不拼似乎沒太大意義..於是目標30K均速5分速...的確做到了...而且比艋舺更推至32K...只是上下起伏的高架道路...真的比平路難...其實當時已經明顯感受腳的沉重與體力嚴重流失...最後的10K好慘的撞牆...真的撐不下去當起步兵...應該是最近幾場最痛苦的戰役...尤其手錶顯示42k時...竟望不見終點拱門(竟然是43K)...鬥志已經全失....3:47:56完賽
今天雖然成績不滿意...但最大收穫應該是心理障礙克服...不再如此懼怕高溫..算給自己些許的鼓舞 賽前宣言: OK | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 107~131 | 65~79% | | 2:M馬拉松配速區 | 131~147 | 79~89% | | 3:T乳酸耐力區 | 147~152 | 89~92% | | 4:A無氧耐力區 | 152~161 | 92~97.5% | | 5:I最大耗氧區 | 161~166 | 97.5~100% | | 最大心率為166 點此去設定最大心率 |
11月累積里程 : 308.70 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'08" | 00:05'08" | | 2 | 04'55" | 00:10'03" | | 3 | 04'53" | 00:14'56" | | 4 | 04'55" | 00:19'51" | | 5 | 04'51" | 00:24'42" | | 6 | 04'55" | 00:29'37" | | 7 | 04'48" | 00:34'25" | | 8 | 04'37" | 00:39'02" | | 9 | 04'38" | 00:43'40" | | 10 | 04'41" | 00:48'21" | | 11 | 04'46" | 00:53'07" | | 12 | 04'54" | 00:58'01" | | 13 | 04'40" | 01:02'41" | | 14 | 04'55" | 01:07'36" | | 15 | 05'09" | 01:12'45" | | 16 | 05'07" | 01:17'52" | | 17 | 05'07" | 01:22'59" | | 18 | 04'48" | 01:27'47" | | 19 | 04'50" | 01:32'37" | | 20 | 05'02" | 01:37'39" | | 21 | 04'58" | 01:42'37" | | 22 | 04'58" | 01:47'35" | | 23 | 04'53" | 01:52'28" | | 24 | 05'02" | 01:57'30" | | 25 | 05'23" | 02:02'53" | | 26 | 05'15" | 02:08'08" | | 27 | 05'20" | 02:13'28" | | 28 | 05'13" | 02:18'41" | | 29 | 05'00" | 02:23'41" | | 30 | 05'16" | 02:28'57" | | 31 | 05'39" | 02:34'36" | | 32 | 05'22" | 02:39'58" | | 33 | 05'27" | 02:45'25" | | 34 | 05'15" | 02:50'40" | | 35 | 05'48" | 02:56'28" | | 36 | 05'42" | 03:02'10" | | 37 | 06'34" | 03:08'44" | | 38 | 06'02" | 03:14'46" | | 39 | 06'06" | 03:20'52" | | 40 | 06'31" | 03:27'23" | | 41 | 07'17" | 03:34'40" | | 42 | 06'24" | 03:41'04" | | 43 | 06'22" | 03:47'26" | | 43.1 | 05'49" | 03:48'01" |
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恭喜完成了第 20 馬
全馬 | 03:47:55 | 05:24/km | 第20馬
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