| 自去年報名後，心理就設定目標一定要完賽，但以我上班輪班的狀況說真的只能利用空檔，也沒有什麼課表，所以反應出來的成績也就隨緣了，從最肉腳的游泳項目著手上了曜宇教練的泳姿調整班，學習如何輕鬆游及自由泳姿，這次賽前只練習一次3500m 及一次3800m，回程定位歪來歪去的多游了1000m左右（真假？），T1轉換脫防寒衣，穿心跳帶等花了15分鐘後出發，不過壓縮腿套沒穿好，導致第一趟回程中小腿血液不循環酸痛（到90公里補給站才發現），自行車項目去程順風，回程逆風，還好有裝休息把趴著真的有差，心裡想著騎車不可力氣用盡，因為還有全馬等著，T2轉換花了10分鐘，一開始約15:00多天氣真的很熱，提醒自己一定要多補充水分及定時補給，跑步真的快不起來因爲練不夠，馬亨亨大道來回跑三趟大部份是走走停停心想完賽就好，手錶也只撐了12小時就沒電了，後段真能憑感覺跑，眼看手機時間已20:00，撐一下看可不可sub15，哈哈！最後還是超過，不過高興的是平安完賽，初超鐵夢終於完成了！游泳🏊3.8公里、單車🚴180公里、馬拉松🏃42公里，下次還要參加嗎？oh,no. 賽前宣言: 朝向目標前進，加油！ 賽後評分: 後段500公尺規劃可再檢討 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~138 | 65~79% | | 2:M馬拉松配速區 | 138~155 | 79~89% | | 3:T乳酸耐力區 | 155~161 | 89~92% | | 4:A無氧耐力區 | 161~170 | 92~97.5% | | 5:I最大耗氧區 | 170~175 | 97.5~100% | | 最大心率為175 點此去設定最大心率 |
4月累積里程 : 101.26 km  ASICS TARTHERZEAL 4 累積 : 1115.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 15'06" | 00:15'06" | | 2 | 02'09" | 00:17'15" | | 3 | 01'39" | 00:18'54" | | 4 | 01'32" | 00:20'26" | | 5 | 01'47" | 00:22'13" | | 6 | 02'28" | 00:24'41" | | 7 | 01'42" | 00:26'23" | | 8 | 01'35" | 00:27'58" | | 9 | 02'02" | 00:30'00" | | 10 | 01'53" | 00:31'53" | | 11 | 01'47" | 00:33'40" | | 12 | 01'50" | 00:35'30" | | 13 | 01'50" | 00:37'20" | | 14 | 02'10" | 00:39'30" | | 15 | 01'51" | 00:41'21" | | 16 | 02'42" | 00:44'03" | | 17 | 02'37" | 00:46'40" | | 18 | 01'58" | 00:48'38" | | 19 | 01'42" | 00:50'20" | | 20 | 01'41" | 00:52'01" | | 21 | 01'33" | 00:53'34" | | 22 | 02'03" | 00:55'37" | | 23 | 01'36" | 00:57'13" | | 24 | 01'45" | 00:58'58" | | 25 | 02'09" | 01:01'07" | | 26 | 01'49" | 01:02'56" | | 27 | 01'47" | 01:04'43" | | 28 | 02'59" | 01:07'42" | | 29 | 02'15" | 01:09'57" | | 30 | 01'32" | 01:11'29" | | 31 | 01'33" | 01:13'02" | | 32 | 01'33" | 01:14'35" | | 33 | 02'31" | 01:17'06" | | 34 | 01'49" | 01:18'55" | | 35 | 01'30" | 01:20'25" | | 36 | 02'15" | 01:22'40" | | 37 | 01'51" | 01:24'31" | | 38 | 02'08" | 01:26'39" | | 39 | 01'41" | 01:28'20" | | 40 | 01'29" | 01:29'49" | | 41 | 01'43" | 01:31'32" | | 42 | 01'52" | 01:33'24" | | 43 | 01'42" | 01:35'06" | | 44 | 03'51" | 01:38'57" | | 45 | 03'11" | 01:42'08" | | 46 | 02'12" | 01:44'20" | | 47 | 02'34" | 01:46'54" | | 48 | 02'01" | 01:48'55" | | 49 | 02'05" | 01:51'00" | | 50 | 02'33" | 01:53'33" | | 51 | 03'02" | 01:56'35" | | 52 | 02'47" | 01:59'22" | | 53 | 02'17" | 02:01'39" | | 54 | 02'42" | 02:04'21" | | 55 | 02'05" | 02:06'26" | | 56 | 03'17" | 02:09'43" | | 57 | 02'42" | 02:12'25" | | 58 | 01'56" | 02:14'21" | | 59 | 03'10" | 02:17'31" | | 60 | 03'17" | 02:20'48" | | 61 | 03'26" | 02:24'14" | | 62 | 02'17" | 02:26'31" | | 63 | 01'42" | 02:28'13" | | 64 | 02'30" | 02:30'43" | | 65 | 02'34" | 02:33'17" | | 66 | 02'12" | 02:35'29" | | 67 | 02'24" | 02:37'53" | | 68 | 03'33" | 02:41'26" | | 69 | 02'23" | 02:43'49" | | 70 | 02'56" | 02:46'45" | | 71 | 02'39" | 02:49'24" | | 72 | 02'50" | 02:52'14" | | 73 | 02'19" | 02:54'33" | | 74 | 02'02" | 02:56'35" | | 75 | 01'52" | 02:58'27" | | 76 | 02'23" | 03:00'50" | | 77 | 02'09" | 03:02'59" | | 78 | 02'28" | 03:05'27" | | 79 | 02'15" | 03:07'42" | | 80 | 02'39" | 03:10'21" | | 81 | 02'30" | 03:12'51" | | 82 | 02'28" | 03:15'19" | | 83 | 02'44" | 03:18'03" | | 84 | 02'48" | 03:20'51" | | 85 | 02'09" | 03:23'00" | | 86 | 02'33" | 03:25'33" | | 87 | 02'39" | 03:28'12" | | 88 | 03'05" | 03:31'17" | | 89 | 03'07" | 03:34'24" | | 90 | 06'23" | 03:40'47" | | 91 | 02'08" | 03:42'55" | | 92 | 01'43" | 03:44'38" | | 93 | 01'58" | 03:46'36" | | 94 | 02'00" | 03:48'36" | | 95 | 02'48" | 03:51'24" | | 96 | 01'38" | 03:53'02" | | 97 | 01'31" | 03:54'33" | | 98 | 02'09" | 03:56'42" | | 99 | 01'53" | 03:58'35" | | 100 | 01'39" | 04:00'14" | | 101 | 02'00" | 04:02'14" | | 102 | 02'05" | 04:04'19" | | 103 | 01'57" | 04:06'16" | | 104 | 02'10" | 04:08'26" | | 105 | 03'06" | 04:11'32" | | 106 | 02'40" | 04:14'12" | | 107 | 02'20" | 04:16'32" | | 108 | 01'56" | 04:18'28" | | 109 | 02'11" | 04:20'39" | | 110 | 01'57" | 04:22'36" | | 111 | 02'44" | 04:25'20" | | 112 | 01'29" | 04:26'49" | | 113 | 02'17" | 04:29'06" | | 114 | 02'29" | 04:31'35" | | 115 | 02'07" | 04:33'42" | | 116 | 02'16" | 04:35'58" | | 117 | 03'41" | 04:39'39" | | 118 | 02'37" | 04:42'16" | | 119 | 01'38" | 04:43'54" | | 120 | 01'35" | 04:45'29" | | 121 | 01'51" | 04:47'20" | | 122 | 03'09" | 04:50'29" | | 123 | 01'59" | 04:52'28" | | 124 | 01'35" | 04:54'03" | | 125 | 02'22" | 04:56'25" | | 126 | 01'59" | 04:58'24" | | 127 | 02'26" | 05:00'50" | | 128 | 01'55" | 05:02'45" | | 129 | 01'42" | 05:04'27" | | 130 | 02'02" | 05:06'29" | | 131 | 01'58" | 05:08'27" | | 132 | 01'47" | 05:10'14" | | 133 | 05'54" | 05:16'08" | | 134 | 03'51" | 05:19'59" | | 135 | 02'36" | 05:22'35" | | 136 | 02'25" | 05:25'00" | | 137 | 01'59" | 05:26'59" | | 138 | 02'12" | 05:29'11" | | 139 | 02'24" | 05:31'35" | | 140 | 02'56" | 05:34'31" | | 141 | 02'41" | 05:37'12" | | 142 | 02'05" | 05:39'17" | | 143 | 02'27" | 05:41'44" | | 144 | 01'58" | 05:43'42" | | 145 | 03'20" | 05:47'02" | | 146 | 02'31" | 05:49'33" | | 147 | 01'50" | 05:51'23" | | 148 | 03'11" | 05:54'34" | | 149 | 03'18" | 05:57'52" | | 150 | 03'21" | 06:01'13" | | 151 | 02'01" | 06:03'14" | | 152 | 01'39" | 06:04'53" | | 153 | 02'12" | 06:07'05" | | 154 | 02'09" | 06:09'14" | | 155 | 02'03" | 06:11'17" | | 156 | 02'09" | 06:13'26" | | 157 | 04'02" | 06:17'28" | | 158 | 02'28" | 06:19'56" | | 159 | 02'51" | 06:22'47" | | 160 | 02'53" | 06:25'40" | | 161 | 02'55" | 06:28'35" | | 162 | 02'08" | 06:30'43" | | 163 | 02'02" | 06:32'45" | | 164 | 01'50" | 06:34'35" | | 165 | 02'24" | 06:36'59" | | 166 | 02'02" | 06:39'01" | | 167 | 02'15" | 06:41'16" | | 168 | 02'18" | 06:43'34" | | 169 | 02'20" | 06:45'54" | | 170 | 02'25" | 06:48'19" | | 171 | 02'23" | 06:50'42" | | 172 | 02'23" | 06:53'05" | | 173 | 02'42" | 06:55'47" | | 174 | 01'57" | 06:57'44" | | 175 | 02'20" | 07:00'04" | | 176 | 02'24" | 07:02'28" | | 177 | 02'49" | 07:05'17" | | 178 | 02'30" | 07:07'47" | | 179 | 02'12" | 07:09'59" | | 180 | 15'48" | 07:25'47" | | 181 | 07'24" | 07:33'11" | | 182 | 08'09" | 07:41'20" | | 183 | 08'04" | 07:49'24" | | 184 | 09'58" | 07:59'22" | | 185 | 07'35" | 08:06'57" | | 186 | 07'18" | 08:14'15" | | 187 | 08'24" | 08:22'39" | | 188 | 07'41" | 08:30'20" | | 189 | 09'27" | 08:39'47" | | 190 | 06'41" | 08:46'28" | | 191 | 07'17" | 08:53'45" | | 192 | 07'34" | 09:01'19" | | 193 | 09'10" | 09:10'29" | | 194 | 06'51" | 09:17'20" | | 195 | 07'03" | 09:24'23" | | 196 | 07'45" | 09:32'08" | | 197 | 08'09" | 09:40'17" | | 198 | 07'53" | 09:48'10" | | 199 | 07'55" | 09:56'05" | | 200 | 08'41" | 10:04'46" | | 201 | 09'21" | 10:14'07" | | 202 | 08'28" | 10:22'35" | | 202.9 | 10'58" | 10:32'04" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|
高雄
留言 
展開計圈分析
