| 完成第四馬心得:
第一次用自己的身體狀況配速跑,終於能體會輕鬆完賽的快樂,腳沒有痛的感覺(指甲只有一隻斷掉,腳底板不會不舒服,這要感謝讚塞提供的寶貴建議,使用透氣膠布包扎和鞋帶的綁法)也如願地拿到尚存一絲絲餘溫的便當了~
PS:新靴真的還不錯穿捏~ 賽前宣言: 第四馬!!! | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~137 | 65~79% | | 2:M馬拉松配速區 | 137~154 | 79~89% | | 3:T乳酸耐力區 | 154~160 | 89~92% | | 4:A無氧耐力區 | 160~169 | 92~97.5% | | 5:I最大耗氧區 | 169~174 | 97.5~100% | | 最大心率為174 點此去設定最大心率 |
10月累積里程 : 157.75 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 07'07" | 00:07'07" | | 2 | 06'29" | 00:13'36" | | 3 | 06'19" | 00:19'55" | | 4 | 06'10" | 00:26'05" | | 5 | 06'24" | 00:32'29" | | 6 | 06'05" | 00:38'34" | | 7 | 05'52" | 00:44'26" | | 8 | 06'16" | 00:50'42" | | 9 | 06'16" | 00:56'58" | | 10 | 07'36" | 01:04'34" | | 11 | 05'57" | 01:10'31" | | 12 | 06'04" | 01:16'35" | | 13 | 07'43" | 01:24'18" | | 14 | 08'00" | 01:32'18" | | 15 | 06'17" | 01:38'35" | | 16 | 07'34" | 01:46'09" | | 17 | 06'37" | 01:52'46" | | 18 | 06'10" | 01:58'56" | | 19 | 05'32" | 02:04'28" | | 20 | 05'54" | 02:10'22" | | 21 | 06'53" | 02:17'15" | | 22 | 05'41" | 02:22'56" | | 23 | 06'47" | 02:29'43" | | 24 | 05'38" | 02:35'21" | | 25 | 05'44" | 02:41'05" | | 26 | 06'56" | 02:48'01" | | 27 | 05'55" | 02:53'56" | | 28 | 06'16" | 03:00'12" | | 29 | 09'07" | 03:09'19" | | 30 | 05'25" | 03:14'44" | | 31 | 06'54" | 03:21'38" | | 32 | 06'07" | 03:27'45" | | 33 | 07'42" | 03:35'27" | | 34 | 11'54" | 03:47'21" | | 35 | 01'14" | 03:48'35" | | 36 | 07'06" | 03:55'41" | | 37 | 08'06" | 04:03'47" | | 38 | 06'46" | 04:10'33" | | 39 | 07'45" | 04:18'18" | | 40 | 07'17" | 04:25'35" | | 41 | 06'18" | 04:31'53" | | 42 | 06'10" | 04:38'03" | | 42.8 | 05'46" | 04:42'38" |
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全馬 | 04:42:00 | 06:40/km | 第4馬
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