|  恭喜完成了第 10 馬 全馬 | 03:52:47 | 05:31/km | 第10馬| 官方成績 | | 日期 | 2012-04-15 | | 成績 | 03:52:47 | | 總名次 | 177 / 1105 | | 分組名次 | 60 / 344 | | 平均速度 | 05:31/km |
bruceliu  | 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:27'01" (+00'47") | 00:53'15" | | 00:26'14" | | 00:26'42" (+00'28") | 00:53'35" (+00'20") | | 00:26'53" (+00'39") | | 00:27'29" (+01'15") | 00:54'59" (+01'44") | | 00:27'30" (+01'16") | | 00:28'12" (+01'58") | 00:58'09" (+04'54") | | 00:29'57" (+03'43") | |
日期: 2012-04-15 06:00 - 卡路里: 2354 Cal - 溫度: 23°C - 濕度: 83% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 05'25" (+00'19") | 1008 / 1008 | | 2 | | 05'21" (+00'15") | 1004 / 2013 | | 3 | | 05'23" (+00'17") | 1001 / 3014 | | 4 | | 05'29" (+00'23") | 995 / 4009 | | 5 | | 05'19" (+00'13") | 994 / 5003 |
| 6 | | 05'19" (+00'13") | 1020 / 6023 | | 7 | | 05'14" (+00'08") | 999 / 7023 | | 8 | | 05'06" | 1010 / 8033 | | 9 | | 05'09" (+00'03") | 1002 / 9035 | | 10 | | 05'24" (+00'18") | 1014 / 10050 | | 11 | | 05'15" (+00'09") | 1006 / 11056 | | 12 | | 05'35" (+00'29") | 1008 / 12064 | | 13 | | 05'18" (+00'12") | 1010 / 13075 | | 14 | | 05'12" (+00'06") | 1004 / 14080 | | 15 | | 05'19" (+00'13") | 1009 / 15089 | | 16 | | 05'22" (+00'16") | 1008 / 16098 | | 17 | | 05'21" (+00'15") | 997 / 17095 | | 18 | | 05'37" (+00'31") | 1001 / 18097 | | 19 | | 05'11" (+00'05") | 996 / 19093 | | 20 | | 05'20" (+00'14") | 999 / 20093 | | 21 | | 05'08" (+00'02") | 1010 / 21103 | | 22 | | 05'15" (+00'09") | 1001 / 22105 | | 23 | | 05'44" (+00'38") | 1002 / 23107 | | 24 | | 05'21" (+00'15") | 998 / 24105 | | 25 | | 06'00" (+00'54") | 1007 / 25113 | | 26 | | 05'30" (+00'24") | 1002 / 26115 | | 27 | | 06'00" (+00'54") | 1000 / 27116 | | 28 | | 05'25" (+00'19") | 1005 / 28121 | | 29 | | 05'23" (+00'17") | 1009 / 29131 | | 30 | | 05'10" (+00'04") | 1007 / 30138 | | 31 | | 05'43" (+00'37") | 1012 / 31151 | | 32 | | 05'28" (+00'22") | 1003 / 32154 | | 33 | | 06'04" (+00'58") | 1009 / 33163 | | 34 | | 05'27" (+00'21") | 1007 / 34171 | | 35 | | 05'25" (+00'19") | 1015 / 35186 | | 36 | | 05'26" (+00'20") | 993 / 36179 | | 37 | | 06'12" (+01'06") | 1011 / 37191 | | 38 | | 05'36" (+00'30") | 1009 / 38201 | | 39 | | 06'30" (+01'24") | 996 / 39197 | | 40 | | 06'23" (+01'17") | 997 / 40195 | | 41 | | 06'14" (+01'08") | 998 / 41193 |
今天抓到第十馬，也破了PB，成績再往前推進一些些，可以說今天是
天時(陰天沒雨)
地利(路線平路)
人和(自己身體狀況不錯)
加起來就好好把握，抓了個自己目前最佳的馬。
原先設定跑萬金石配速357，主要要去體會能穩定進入4小時以內的感覺，
並且跑完不會有上次萬金石身體很難過的狀況。結果預設的目標都達到了，
從每公里的Pace中很清楚，就是30K到42K能維持速度，最後2、3K別掉太多，
就有機會了；這次跑完身體狀況OK，吃了5碗綠豆米苔目，頭不暈，腳也
不會太痠痛。
下週日全家要出遊到台北，帶女兒一起跑3公里親子組的路跑賽，當作是她
小學畢業前的紀念，要備戰喔!(哈哈!!!) 4月累積里程 : 315.94 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'26" | 00:05'26" | | 2 | 05'21" | 00:10'47" | | 3 | 05'24" | 00:16'11" | | 4 | 05'30" | 00:21'41" | | 5 | 05'20" | 00:27'01" | | 6 | 05'20" | 00:32'21" | | 7 | 05'14" | 00:37'35" | | 8 | 05'07" | 00:42'42" | | 9 | 05'08" | 00:47'50" | | 10 | 05'25" | 00:53'15" | | 11 | 05'14" | 00:58'29" | | 12 | 05'36" | 01:04'05" | | 13 | 05'20" | 01:09'25" | | 14 | 05'12" | 01:14'37" | | 15 | 05'20" | 01:19'57" | | 16 | 05'23" | 01:25'20" | | 17 | 05'18" | 01:30'38" | | 18 | 05'39" | 01:36'17" | | 19 | 05'10" | 01:41'27" | | 20 | 05'23" | 01:46'50" | | 21 | 05'08" | 01:51'58" | | 22 | 05'15" | 01:57'13" | | 23 | 05'44" | 02:02'57" | | 24 | 05'21" | 02:08'18" | | 25 | 06'01" | 02:14'19" | | 26 | 05'27" | 02:19'46" | | 27 | 06'01" | 02:25'47" | | 28 | 05'27" | 02:31'14" | | 29 | 05'25" | 02:36'39" | | 30 | 05'10" | 02:41'49" | | 31 | 05'45" | 02:47'34" | | 32 | 05'27" | 02:53'01" | | 33 | 06'05" | 02:59'06" | | 34 | 05'30" | 03:04'36" | | 35 | 05'25" | 03:10'01" | | 36 | 05'23" | 03:15'24" | | 37 | 06'10" | 03:21'34" | | 38 | 05'36" | 03:27'10" | | 39 | 06'28" | 03:33'38" | | 40 | 06'20" | 03:39'58" | | 41 | 06'20" | 03:46'18" | | 42 | 05'47" | 03:52'05" | | 42.1 | 08'14" | 03:52'48" |
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