恭喜完成了第 150 馬
全馬 | 04:03:08 | 05:45/km | 第150馬| 官方成績 |
| 日期 | 2019-11-24 |
| 成績 | 04:03:08 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 05:45/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:26'25" (+03'23") | 00:58'34" (+09'55") |
| 00:32'09" (+09'07") |
| 00:36'11" (+13'09") | 01:08'31" (+19'52") |
| 00:32'20" (+09'18") |
| 00:31'06" (+08'04") | 00:55'10" (+06'31") |
| 00:24'04" (+01'02") |
| 00:23'02" | 00:48'39" |
| 00:25'37" (+02'35") |
|
日期: 2019-11-24 06:00 - 總爬升: 1164 m - 地點: 竹崎高中 - 天氣: 熱 - 平均心率: 153 - 卡路里: 1467 Cal - 平均步頻: 196 - 溫度: 19°C - 濕度: 99%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'57" (+00'36") | 1000 / 1000 |
| 2 | | 05'11" (+00'50") | 1000 / 2000 |
| 3 | | 05'20" (+00'59") | 1000 / 3000 |
| 4 | | 05'40" (+01'19") | 1000 / 4000 |
| 5 | | 05'14" (+00'53") | 1000 / 5000 |
| 6 | | 05'13" (+00'52") | 1000 / 6000 |
| 7 | | 06'09" (+01'48") | 1000 / 7000 |
| 8 | | 07'06" (+02'45") | 1000 / 8000 |
| 9 | | 07'06" (+02'45") | 1000 / 9000 |
| 10 | | 06'31" (+02'10") | 1000 / 10000 |
| 11 | | 06'48" (+02'27") | 1000 / 11000 |
| 12 | | 07'21" (+03'00") | 1000 / 12000 |
| 13 | | 07'26" (+03'05") | 1000 / 13000 |
| 14 | | 07'30" (+03'09") | 1000 / 14000 |
| 15 | | 07'04" (+02'43") | 1000 / 15000 |
| 16 | | 07'20" (+02'59") | 1000 / 16000 |
| 17 | | 07'54" (+03'33") | 1000 / 17000 |
| 18 | | 05'07" (+00'46") | 1000 / 18000 |
| 19 | | 05'57" (+01'36") | 1000 / 19000 |
| 20 | | 06'00" (+01'39") | 1000 / 20000 |
| 21 | | 07'47" (+03'26") | 1000 / 21000 |
| 22 | | 05'41" (+01'20") | 1000 / 22000 |
| 23 | | 05'01" (+00'40") | 1000 / 23000 |
| 24 | | 05'30" (+01'09") | 1000 / 24000 |
| 25 | | 07'05" (+02'44") | 1000 / 25000 |
| 26 | | 05'26" (+01'05") | 1000 / 26000 |
| 27 | | 04'29" (+00'08") | 1000 / 27000 |
| 28 | | 04'34" (+00'13") | 1000 / 28000 |
| 29 | | 04'43" (+00'22") | 1000 / 29000 |
| 30 | | 04'49" (+00'28") | 1000 / 30000 |
| 31 | | 04'31" (+00'10") | 1000 / 31000 |
| 32 | | 04'30" (+00'09") | 1000 / 32000 |
| 33 | | 04'32" (+00'11") | 1000 / 33000 |
| 34 | | 05'06" (+00'45") | 1000 / 34000 |
| 35 | | 04'21" | 1000 / 35000 |
| 36 | | 04'30" (+00'09") | 1000 / 36000 |
| 37 | | 05'00" (+00'39") | 1000 / 37000 |
| 38 | | 05'26" (+01'05") | 1000 / 38000 |
| 39 | | 05'10" (+00'49") | 1000 / 39000 |
| 40 | | 05'29" (+01'08") | 1000 / 40000 |
| 41 | | 05'04" (+00'43") | 1000 / 41000 |
| 42 | | 05'24" (+01'03") | 1000 / 42000 |
| 43 | | 04'49" (+00'28") | 369 / 42369 |
上坡還是太弱了，真的爬不上去，前10k還被一個22歲約60kg的小妺妹碾過，跑在她後面時，心裡想她如果體重再減10kg，跑起來一定超厲害的⋯
後來有追上她小聊了一下，才知道她是彰化人，這一場是她的第五馬而已，她說她老爸就是前面50m處，穿藍色衣服的那位，真是厲害的父女檔呀！
終於凸到了17K冷水坑補給站，中正慢跑在此處有私補蠻牛一罐，要領還得簽名。但已經累到跑不動了，還是要領來補給一下，到交力坪車站折返200m處就碰到老爺了⋯
心想，老爺上坡一定都沒有用走的，不然怎麼會快，他還說了一句＂不要被我追上了喔＂，再跑100m又碰到嘉珮了，還好回程是下坡多了，不然一定會被老爺刷過了⋯
阿里山馬凸得上去就可以輕鬆回來。10月多中正慢跑有來試跑過，知道回程大部分是下坡，所以整場跑起來比奮起湖馬好跑，感覺也沒有上次練跑完那麼累⋯
賽後評分: 飲料只有水和運動飲料，加點可樂或沙士會更好
給 4 星 
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
11月累積里程 : 446.12 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'58" | 00:04'58" |
| 2 | 05'12" | 00:10'10" |
| 3 | 05'21" | 00:15'31" |
| 4 | 05'40" | 00:21'11" |
| 5 | 05'14" | 00:26'25" |
| 6 | 05'14" | 00:31'39" |
| 7 | 06'10" | 00:37'49" |
| 8 | 07'06" | 00:44'55" |
| 9 | 07'07" | 00:52'02" |
| 10 | 06'32" | 00:58'34" |
| 11 | 06'49" | 01:05'23" |
| 12 | 07'21" | 01:12'44" |
| 13 | 07'26" | 01:20'10" |
| 14 | 07'31" | 01:27'41" |
| 15 | 07'04" | 01:34'45" |
| 16 | 07'20" | 01:42'05" |
| 17 | 07'55" | 01:50'00" |
| 18 | 05'07" | 01:55'07" |
| 19 | 05'58" | 02:01'05" |
| 20 | 06'00" | 02:07'05" |
| 21 | 07'47" | 02:14'52" |
| 22 | 05'42" | 02:20'34" |
| 23 | 05'01" | 02:25'35" |
| 24 | 05'30" | 02:31'05" |
| 25 | 07'06" | 02:38'11" |
| 26 | 05'26" | 02:43'37" |
| 27 | 04'30" | 02:48'07" |
| 28 | 04'35" | 02:52'42" |
| 29 | 04'43" | 02:57'25" |
| 30 | 04'50" | 03:02'15" |
| 31 | 04'31" | 03:06'46" |
| 32 | 04'31" | 03:11'17" |
| 33 | 04'33" | 03:15'50" |
| 34 | 05'06" | 03:20'56" |
| 35 | 04'21" | 03:25'17" |
| 36 | 04'30" | 03:29'47" |
| 37 | 05'01" | 03:34'48" |
| 38 | 05'26" | 03:40'14" |
| 39 | 05'11" | 03:45'25" |
| 40 | 05'29" | 03:50'54" |
| 41 | 05'04" | 03:55'58" |
| 42 | 05'25" | 04:01'23" |
| 42.4 | 04'47" | 04:03'09" |
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