| 好友相揪跑烏來馬,爬著一個坡,旋即又下著一個坡,上上下下的。南勢溪沿岸風景秀麗,最後在福山國小附近折返。今天超熱,折返後的水站已無冰塊,快融掉了……聽說秋老虎還沒走,真累……最後,謝謝E姐的幫忙促成,更要謝謝我的好友們:阿德、阿賢、Max、順龍、二哥、阿瑋,以及哲仁哥、中和哥……,很開心在開學馬遇見你們。 賽前宣言: 常去烏來泡湯卻未曾跑跑,就參加看看吧~ 賽後評分: 志工熱情、補給豐富,冰塊若能充足供應,更棒! 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 109~132 | 65~79% | 2:M馬拉松配速區 | 132~149 | 79~89% | 3:T乳酸耐力區 | 149~154 | 89~92% | 4:A無氧耐力區 | 154~163 | 92~97.5% | 5:I最大耗氧區 | 163~168 | 97.5~100% | 最大心率為168 點此去設定最大心率 |
10月累積里程 : 236.48 km 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 07'07" | 00:07'07" | 2 | 06'50" | 00:13'57" | 3 | 07'17" | 00:21'14" | 4 | 05'42" | 00:26'56" | 5 | 06'15" | 00:33'11" | 6 | 06'39" | 00:39'50" | 7 | 07'31" | 00:47'21" | 8 | 05'25" | 00:52'46" | 9 | 04'53" | 00:57'39" | 10 | 05'16" | 01:02'55" | 11 | 05'32" | 01:08'27" | 12 | 05'49" | 01:14'16" | 13 | 05'22" | 01:19'38" | 14 | 08'50" | 01:28'28" | 15 | 06'45" | 01:35'13" | 16 | 08'14" | 01:43'27" | 17 | 09'03" | 01:52'30" | 18 | 06'39" | 01:59'09" | 19 | 05'34" | 02:04'43" | 20 | 05'55" | 02:10'38" | 21 | 10'12" | 02:20'50" | 22 | 05'34" | 02:26'24" | 23 | 06'21" | 02:32'45" | 24 | 08'13" | 02:40'58" | 25 | 07'10" | 02:48'08" | 26 | 06'01" | 02:54'09" | 27 | 06'49" | 03:00'58" | 28 | 05'29" | 03:06'27" | 29 | 07'51" | 03:14'18" | 30 | 05'13" | 03:19'31" | 31 | 07'22" | 03:26'53" | 32 | 05'51" | 03:32'44" | 33 | 07'31" | 03:40'15" | 34 | 06'52" | 03:47'07" | 35 | 07'35" | 03:54'42" | 36 | 06'42" | 04:01'24" | 37 | 05'09" | 04:06'33" | 38 | 07'59" | 04:14'32" | 39 | 05'09" | 04:19'41" | 40 | 05'13" | 04:24'54" | 41 | 07'14" | 04:32'08" | 41.5 | 05'33" | 04:34'47" |
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