85.4 km | 13:16:31 | 09:19/km日期: 2017-04-15 03:00 - 總爬升: 1914 m - 地點: 三峽祖師爺廟 - 平均心率: 152 - 卡路里: 4995 Cal - 平均步頻: 146 - 溫度: 20°C - 濕度: 93%
Pace: 06'26" / 06'13" / 07'02" / 07'11" / 07'33" / 08'08" / 07'40" / 07'54" / 08'11" / 08'11" / 09'03" / 08'21" / 09'16" / 08'54" / 09'19" / 08'44" / 07'26" / 09'16" / 10'11" / 10'54" / 07'41" / 08'15" / 05'30" / 05'45" / 10'27" / 06'06" / 08'25" / 09'54" / 09'03" / 10'52" / 09'42" / 07'32" / 08'43" / 13'05" / 09'43" / 10'28" / 07'42" / 06'59" / 11'37" / 09'00" / 09'09" / 08'55" / 07'35" / 13'39" / 10'21" / 09'46" / 08'23" / 07'37" / 08'32" / 09'25" / 05'58" / 08'32" / 14'18" / 09'33" / 09'14" / 08'46" / 09'47" / 12'12" / 12'54" / 13'49" / 11'20" / 11'45" / 11'21" / 12'11" / 09'54" / 08'00" / 07'37" / 08'18" / 08'39" / 08'04" / 07'27" / 08'28" / 10'35" / 08'50" / 09'20" / 11'01" / 10'01" / 09'55" / 09'48" / 13'24" / 09'55" / 08'39" / 07'21" / 11'03" / 09'52" / 34'21" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'25" (+00'55") | 1000 / 1000 |
2 | | 06'13" (+00'43") | 1000 / 2000 |
3 | | 07'01" (+01'31") | 1000 / 3000 |
4 | | 07'10" (+01'40") | 1000 / 4000 |
5 | | 07'33" (+02'03") | 1000 / 5000 |
6 | | 08'07" (+02'37") | 1000 / 6000 |
7 | | 07'40" (+02'10") | 1000 / 7000 |
8 | | 07'54" (+02'24") | 1000 / 8000 |
9 | | 08'11" (+02'41") | 1000 / 9000 |
10 | | 08'10" (+02'40") | 1000 / 10000 |
11 | | 09'02" (+03'32") | 1000 / 11000 |
12 | | 08'20" (+02'50") | 1000 / 12000 |
13 | | 09'15" (+03'45") | 1000 / 13000 |
14 | | 08'54" (+03'24") | 1000 / 14000 |
15 | | 09'19" (+03'49") | 1000 / 15000 |
16 | | 08'44" (+03'14") | 1000 / 16000 |
17 | | 07'25" (+01'55") | 1000 / 17000 |
18 | | 09'16" (+03'46") | 1000 / 18000 |
19 | | 10'10" (+04'40") | 1000 / 19000 |
20 | | 10'54" (+05'24") | 1000 / 20000 |
21 | | 07'40" (+02'10") | 1000 / 21000 |
22 | | 08'14" (+02'44") | 1000 / 22000 |
23 | | 05'30" | 1000 / 23000 |
24 | | 05'44" (+00'14") | 1000 / 24000 |
25 | | 10'26" (+04'56") | 1000 / 25000 |
26 | | 06'05" (+00'35") | 1000 / 26000 |
27 | | 08'25" (+02'55") | 1000 / 27000 |
28 | | 09'54" (+04'24") | 1000 / 28000 |
29 | | 09'02" (+03'32") | 1000 / 29000 |
30 | | 10'51" (+05'21") | 1000 / 30000 |
31 | | 09'42" (+04'12") | 1000 / 31000 |
32 | | 07'31" (+02'01") | 1000 / 32000 |
33 | | 08'43" (+03'13") | 1000 / 33000 |
34 | | 13'04" (+07'34") | 1000 / 34000 |
35 | | 09'42" (+04'12") | 1000 / 35000 |
36 | | 10'27" (+04'57") | 1000 / 36000 |
37 | | 07'42" (+02'12") | 1000 / 37000 |
38 | | 06'58" (+01'28") | 1000 / 38000 |
39 | | 11'36" (+06'06") | 1000 / 39000 |
40 | | 09'00" (+03'30") | 1000 / 40000 |
41 | | 09'09" (+03'39") | 1000 / 41000 |
42 | | 08'54" (+03'24") | 1000 / 42000 |
43 | | 07'35" (+02'05") | 1000 / 43000 |
44 | | 13'39" (+08'09") | 1000 / 44000 |
45 | | 10'21" (+04'51") | 1000 / 45000 |
46 | | 09'46" (+04'16") | 1000 / 46000 |
47 | | 08'22" (+02'52") | 1000 / 47000 |
48 | | 07'37" (+02'07") | 1000 / 48000 |
49 | | 08'31" (+03'01") | 1000 / 49000 |
50 | | 09'24" (+03'54") | 1000 / 50000 |
51 | | 05'57" (+00'27") | 1000 / 51000 |
52 | | 08'31" (+03'01") | 1000 / 52000 |
53 | | 14'18" (+08'48") | 1000 / 53000 |
54 | | 09'33" (+04'03") | 1000 / 54000 |
55 | | 09'13" (+03'43") | 1000 / 55000 |
56 | | 08'46" (+03'16") | 1000 / 56000 |
57 | | 09'47" (+04'17") | 1000 / 57000 |
58 | | 12'08" (+06'38") | 1000 / 58000 |
59 | | 12'56" (+07'26") | 1000 / 59000 |
60 | | 13'50" (+08'20") | 1000 / 60000 |
61 | | 11'19" (+05'49") | 1000 / 61000 |
62 | | 11'45" (+06'15") | 1000 / 62000 |
63 | | 11'20" (+05'50") | 1000 / 63000 |
64 | | 12'11" (+06'41") | 1000 / 64000 |
65 | | 09'54" (+04'24") | 1000 / 65000 |
66 | | 08'00" (+02'30") | 1000 / 66000 |
67 | | 07'36" (+02'06") | 1000 / 67000 |
68 | | 08'18" (+02'48") | 1000 / 68000 |
69 | | 08'38" (+03'08") | 1000 / 69000 |
70 | | 08'03" (+02'33") | 1000 / 70000 |
71 | | 07'27" (+01'57") | 1000 / 71000 |
72 | | 08'28" (+02'58") | 1000 / 72000 |
73 | | 10'34" (+05'04") | 1000 / 73000 |
74 | | 08'50" (+03'20") | 1000 / 74000 |
75 | | 09'19" (+03'49") | 1000 / 75000 |
76 | | 11'00" (+05'30") | 1000 / 76000 |
77 | | 10'01" (+04'31") | 1000 / 77000 |
78 | | 09'54" (+04'24") | 1000 / 78000 |
79 | | 09'48" (+04'18") | 1000 / 79000 |
80 | | 13'23" (+07'53") | 1000 / 80000 |
81 | | 09'55" (+04'25") | 1000 / 81000 |
82 | | 08'38" (+03'08") | 1000 / 82000 |
83 | | 07'20" (+01'50") | 1000 / 83000 |
84 | | 11'04" (+05'34") | 1000 / 84000 |
85 | | 09'51" (+04'21") | 1000 / 85000 |
86 | | 34'19" (+28'49") | 377 / 85377 |
北橫超級馬拉松,很酷的比賽,我報名了110K組,打算征服它。
凌晨三點在三峽祖師廟出發,沿著台三與七乙與前進。前半段都是上坡,夾雜著零碎的下坡,70K以後才是完全地下坡+平路,所以採取保留體力的緩跑+走策略前進,補給站也不敢停太久,用完即離開,爭取每分每秒。
大概在17K時看到國良,望著他的背影追了快2K才跟上,在補站吃了些東西後互相打氣,各自出發。3xK時58K組的接駁車陸續地上山,看到憲文探出頭來跟我加油,揪甘心。此時的上坡都還是勉強跑得動的,一直數著與補給站的距離,一關一關過下去,好在42K前都有按到計畫的時間。
終於到了巴陵大橋,沒多久就是51K的轉換站,快速換上衣與丟頭燈,遇見了小盛與Chase哥,他們比我先到也先出發,我吃了幾片西瓜,喝了自己帶的雞精後連忙趕上去。追了很久才遇到他們,小盛狀況不太好吐了兩次,Chase哥說想睡覺,是昨晚喝得不夠多嗎?巴陵上去的路不是很陡,但就是跑不動,只能用快走的方式前進,每走一步就告訴自己離下坡越近了,前面還有58K的人要追上去。
到了70K的明池,這是很熟悉的地方,上一屆的北橫起點,我今天跑了70K才到這裡,後面還有40K要跑,加油。下去沒多久到了補給站,看到呂大哥在那邊休息,工作人員說沒頭燈不准我繼續往下跑,後面沒路燈太危險,那時是下午2點多,呂大說他不跑了借燈給我,我才能繼續往下跑。後面都是大幅度的下坡,看到這種地形我還挺開心的,下坡比較省力可以順順的往下滑,不過怎麼跑速度都無法加快,大概只有8分速,這樣下去我鐵定來不及,不過也耐著性子在多試一下,滑了12公里左右到了第17補給站。
此時有放棄的念頭,剩下2小時50分,還有28K要跑,很餓,胃已經要抽筋了,那邊的食物根本吃不下,運動飲料也沒了。看到Chase哥從旁邊呼嘯而過,他說沒時間了所以過站不停,我也想跟上,吞了自己帶的羊羹,吃了一包BCAA,把水裝滿,出發。跑沒幾公尺就跪了下來,我的腳罷工了,只好折返回去跟工作人員說…..我棄賽!
回到終點後,得知110K剩下胡大哥還在奮戰,而兩位58K的女戰士也還在努力。關門前10多分鐘終於在路口看到了這3位,真的是太棒了!
雖然這場沒有完成,也讓我知道是自己平時練習量不夠,肌力+心肺都不足。基底不好的情況下,連續的長距離賽事我更無法好好的調整,往後的訓練菜單要再擬過了。很感謝胡大哥與蘇西在比賽中打電話來加油打氣,感謝主辦與志工們無私的付出,讓這場比賽可以順利地進行。
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 |
4月累積里程 :
200.56 km 百變Y拖 累積 :
7780.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'26" | 00:06'26" |
2 | 06'13" | 00:12'39" |
3 | 07'02" | 00:19'41" |
4 | 07'11" | 00:26'52" |
5 | 07'33" | 00:34'25" |
6 | 08'08" | 00:42'33" |
7 | 07'40" | 00:50'13" |
8 | 07'54" | 00:58'07" |
9 | 08'11" | 01:06'18" |
10 | 08'11" | 01:14'29" |
11 | 09'03" | 01:23'32" |
12 | 08'21" | 01:31'53" |
13 | 09'16" | 01:41'09" |
14 | 08'54" | 01:50'03" |
15 | 09'19" | 01:59'22" |
16 | 08'44" | 02:08'06" |
17 | 07'26" | 02:15'32" |
18 | 09'16" | 02:24'48" |
19 | 10'11" | 02:34'59" |
20 | 10'54" | 02:45'53" |
21 | 07'41" | 02:53'34" |
22 | 08'15" | 03:01'49" |
23 | 05'30" | 03:07'19" |
24 | 05'45" | 03:13'04" |
25 | 10'27" | 03:23'31" |
26 | 06'06" | 03:29'37" |
27 | 08'25" | 03:38'02" |
28 | 09'54" | 03:47'56" |
29 | 09'03" | 03:56'59" |
30 | 10'52" | 04:07'51" |
31 | 09'42" | 04:17'33" |
32 | 07'32" | 04:25'05" |
33 | 08'43" | 04:33'48" |
34 | 13'05" | 04:46'53" |
35 | 09'43" | 04:56'36" |
36 | 10'28" | 05:07'04" |
37 | 07'42" | 05:14'46" |
38 | 06'59" | 05:21'45" |
39 | 11'37" | 05:33'22" |
40 | 09'00" | 05:42'22" |
41 | 09'09" | 05:51'31" |
42 | 08'55" | 06:00'26" |
43 | 07'35" | 06:08'01" |
44 | 13'39" | 06:21'40" |
45 | 10'21" | 06:32'01" |
46 | 09'46" | 06:41'47" |
47 | 08'23" | 06:50'10" |
48 | 07'37" | 06:57'47" |
49 | 08'32" | 07:06'19" |
50 | 09'25" | 07:15'44" |
51 | 05'58" | 07:21'42" |
52 | 08'32" | 07:30'14" |
53 | 14'18" | 07:44'32" |
54 | 09'33" | 07:54'05" |
55 | 09'14" | 08:03'19" |
56 | 08'46" | 08:12'05" |
57 | 09'47" | 08:21'52" |
58 | 12'12" | 08:34'04" |
59 | 12'54" | 08:46'58" |
60 | 13'49" | 09:00'47" |
61 | 11'20" | 09:12'07" |
62 | 11'45" | 09:23'52" |
63 | 11'21" | 09:35'13" |
64 | 12'11" | 09:47'24" |
65 | 09'54" | 09:57'18" |
66 | 08'00" | 10:05'18" |
67 | 07'37" | 10:12'55" |
68 | 08'18" | 10:21'13" |
69 | 08'39" | 10:29'52" |
70 | 08'04" | 10:37'56" |
71 | 07'27" | 10:45'23" |
72 | 08'28" | 10:53'51" |
73 | 10'35" | 11:04'26" |
74 | 08'50" | 11:13'16" |
75 | 09'20" | 11:22'36" |
76 | 11'01" | 11:33'37" |
77 | 10'01" | 11:43'38" |
78 | 09'55" | 11:53'33" |
79 | 09'48" | 12:03'21" |
80 | 13'24" | 12:16'45" |
81 | 09'55" | 12:26'40" |
82 | 08'39" | 12:35'19" |
83 | 07'21" | 12:42'40" |
84 | 11'03" | 12:53'43" |
85 | 09'52" | 13:03'35" |
85.4 | 34'20" | 13:16'32" |