100.0 km | 12:27:55 | 07:28/km | 第95馬官方成績 |
日期 | 2024-03-09 |
成績 | 12:27:55 |
總名次 | 39 / 239 |
分組名次 | 32 / 196 |
平均速度 | 07:28/km |
陳阿誠
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:31'28" (+04'10") | 01:02'42" (+07'20") |
| 00:31'14" (+03'56") |
| 00:31'21" (+04'03") | 01:03'14" (+07'52") |
| 00:31'53" (+04'35") |
| 00:37'19" (+10'01") | 01:11'24" (+16'02") |
| 00:34'05" (+06'47") |
| 00:44'04" (+16'46") | 01:35'33" (+40'11") |
| 00:51'29" (+24'11") |
| 00:59'52" (+32'34") | 01:46'40" (+51'18") |
| 00:46'48" (+19'30") |
| 00:28'04" (+00'46") | 00:55'22" |
| 00:27'18" |
| 00:30'06" (+02'48") | 01:13'16" (+17'54") |
| 00:43'10" (+15'52") |
| 00:50'10" (+22'52") | 01:22'03" (+26'41") |
| 00:31'53" (+04'35") |
| 00:27'37" (+00'19") | 01:04'09" (+08'47") |
| 00:36'32" (+09'14") |
| 00:36'06" (+08'48") | 01:08'29" (+13'07") |
| 00:32'23" (+05'05") |
|
日期: 2024-03-09 05:00 - 總爬升: 2222 m - 平均心率: 160 - 卡路里: 5071 Cal - 平均步頻: 163 - 溫度: 15°C - 濕度: 58.8
參加南橫滿十場了,應該是我跑過最多次的馬拉松,而且是高山超馬。也不知哪來的動力,即使那麼累還是一直繼續報。可能會怕中止後就再也跑不了100K了吧,這種事還是需要一點堅持啊。
這一年來我也感覺自己體能在下降,練跑的速度和量都退化了,也轉移一些興趣到爬山、跳舞和健身,感覺這樣應該均衡一點。偶爾參加全馬還勉強能支撐,百K超馬就明顯有落差了。
這次前一晚嘗試車泊,和家恩找個安靜無光害的地方停,沒想到關山晚上那麼冷。本來只開一點窗,睡一半又覺得悶,開大之厚道早上又冷醒,真是麻煩。睡眠不足的起跑,沿路還是很冷。主持人說這種天氣可以創造好成績,前段跑得動還好,後來過利稻開始陡坡,體力也退化,用走的就更冷了。本以為到中午會回暖,結果山上大霧又冷又濕,呼吸也困難,真的很意志消沉。
回程想發揮下坡回血的招數,結果好像太用力,過利稻就沒力了。想著趕緊到天龍找老婆,可是就使不上力,原本沿途超過的人又陸續離我而去。還好吃完魯肉飯、再一段上坡後,再下坡就順了。除了練習不足體力的問題之外,山上太冷應該也有影響,真的是整天冷到很不舒服,只想趕緊回去取暖。
最後15K有個跑友跟上來說要目標12小時半,我推算如果7分速應該勉強守的住,就跟著他撐下去。最後果然達成目標,比去年退了8分鐘,好像也不算太糟。而折返時遇到沒離太遠的川哥和家恩,後段好像有點狀況,到天黑才回來。還好我有車上可以休養。
賽後評分: 今年天氣很涼,涼到會冷
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 |
3月累積里程 :
300.82 km Mizuno Rider 26 累積 :
1645.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'38" | 00:06'38" |
2 | 06'33" | 00:13'11" |
3 | 06'14" | 00:19'25" |
4 | 06'01" | 00:25'26" |
5 | 06'02" | 00:31'28" |
6 | 06'18" | 00:37'46" |
7 | 06'30" | 00:44'16" |
8 | 06'35" | 00:50'51" |
9 | 06'06" | 00:56'57" |
10 | 05'45" | 01:02'42" |
11 | 06'51" | 01:09'33" |
12 | 06'17" | 01:15'50" |
13 | 05'51" | 01:21'41" |
14 | 05'48" | 01:27'29" |
15 | 06'34" | 01:34'03" |
16 | 05'25" | 01:39'28" |
17 | 06'28" | 01:45'56" |
18 | 05'55" | 01:51'51" |
19 | 06'43" | 01:58'34" |
20 | 07'22" | 02:05'56" |
21 | 07'19" | 02:13'15" |
22 | 07'56" | 02:21'11" |
23 | 06'43" | 02:27'54" |
24 | 06'11" | 02:34'05" |
25 | 09'10" | 02:43'15" |
26 | 08'15" | 02:51'30" |
27 | 06'10" | 02:57'40" |
28 | 05'27" | 03:03'07" |
29 | 07'25" | 03:10'32" |
30 | 06'48" | 03:17'20" |
31 | 07'32" | 03:24'52" |
32 | 09'00" | 03:33'52" |
33 | 13'59" | 03:47'51" |
34 | 03'50" | 03:51'41" |
35 | 09'43" | 04:01'24" |
36 | 09'11" | 04:10'35" |
37 | 09'57" | 04:20'32" |
38 | 12'26" | 04:32'58" |
39 | 09'37" | 04:42'35" |
40 | 10'18" | 04:52'53" |
41 | 10'59" | 05:03'52" |
42 | 11'27" | 05:15'19" |
43 | 11'22" | 05:26'41" |
44 | 11'01" | 05:37'42" |
45 | 15'03" | 05:52'45" |
46 | 09'41" | 06:02'26" |
47 | 09'24" | 06:11'50" |
48 | 09'02" | 06:20'52" |
49 | 08'53" | 06:29'45" |
50 | 09'48" | 06:39'33" |
51 | 06'06" | 06:45'39" |
52 | 05'27" | 06:51'06" |
53 | 05'16" | 06:56'22" |
54 | 05'41" | 07:02'03" |
55 | 05'34" | 07:07'37" |
56 | 06'13" | 07:13'50" |
57 | 05'18" | 07:19'08" |
58 | 04'58" | 07:24'06" |
59 | 04'52" | 07:28'58" |
60 | 05'57" | 07:34'55" |
61 | 05'11" | 07:40'06" |
62 | 06'07" | 07:46'13" |
63 | 07'00" | 07:53'13" |
64 | 05'49" | 07:59'02" |
65 | 05'59" | 08:05'01" |
66 | 06'40" | 08:11'41" |
67 | 12'44" | 08:24'25" |
68 | 05'27" | 08:29'52" |
69 | 10'52" | 08:40'44" |
70 | 07'27" | 08:48'11" |
71 | 05'44" | 08:53'55" |
72 | 12'03" | 09:05'58" |
73 | 11'19" | 09:17'17" |
74 | 13'11" | 09:30'28" |
75 | 07'53" | 09:38'21" |
76 | 06'20" | 09:44'41" |
77 | 07'29" | 09:52'10" |
78 | 06'28" | 09:58'38" |
79 | 06'20" | 10:04'58" |
80 | 05'16" | 10:10'14" |
81 | 03'56" | 10:14'10" |
82 | 06'03" | 10:20'13" |
83 | 04'57" | 10:25'10" |
84 | 06'07" | 10:31'17" |
85 | 06'34" | 10:37'51" |
86 | 07'38" | 10:45'29" |
87 | 07'53" | 10:53'22" |
88 | 07'09" | 11:00'31" |
89 | 06'57" | 11:07'28" |
90 | 06'55" | 11:14'23" |
91 | 07'44" | 11:22'07" |
92 | 07'20" | 11:29'27" |
93 | 06'31" | 11:35'58" |
94 | 06'32" | 11:42'30" |
95 | 07'59" | 11:50'29" |
96 | 06'53" | 11:57'22" |
97 | 06'37" | 12:03'59" |
98 | 06'51" | 12:10'50" |
99 | 06'13" | 12:17'03" |
100 | 05'49" | 12:22'52" |
100.8 | 06'48" | 12:28'02" |