|  半馬 | 02:04:22 | 05:53/km | 第6半馬| 官方成績 | | 日期 | 2013-04-28 | | 成績 | 02:04:22 | | 總名次 | 145 / 916 | | 分組名次 | 41 / 266 | | 平均速度 | 05:53/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:31'11" (+06'12") | 01:06'32" (+14'24") | | 00:35'21" (+10'22") | | 00:27'09" (+02'10") | 00:52'08" | | 00:24'59" | |
日期: 2013-04-28 06:11 - 總爬升: 612 m - 地點: 樂活盃 - 天氣: 涼爽 - 平均心率: 95 - 卡路里: 1062 Cal - 溫度: 21°C - 濕度: 79% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 06'25" (+02'10") | 505 / 505 | | 2 | | 05'55" (+01'40") | 508 / 1014 | | 3 | | 06'13" (+01'58") | 495 / 1509 | | 4 | | 06'47" (+02'32") | 500 / 2009 | | 5 | | 06'09" (+01'54") | 494 / 2504 |
| 6 | | 05'50" (+01'35") | 499 / 3003 | | 7 | | 06'02" (+01'47") | 510 / 3514 | | 8 | | 06'06" (+01'51") | 499 / 4014 | | 9 | | 06'18" (+02'03") | 498 / 4512 | | 10 | | 06'27" (+02'12") | 507 / 5020 | | 11 | | 05'46" (+01'31") | 496 / 5517 | | 12 | | 05'51" (+01'36") | 503 / 6020 | | 13 | | 06'06" (+01'51") | 502 / 6522 | | 14 | | 07'07" (+02'52") | 505 / 7028 | | 15 | | 08'04" (+03'49") | 499 / 7528 | | 16 | | 08'23" (+04'08") | 505 / 8034 | | 17 | | 06'45" (+02'30") | 501 / 8535 | | 18 | | 07'35" (+03'20") | 503 / 9038 | | 19 | | 07'48" (+03'33") | 505 / 9544 | | 20 | | 07'16" (+03'01") | 497 / 10041 | | 21 | | 07'34" (+03'19") | 504 / 10545 | | 22 | | 07'17" (+03'02") | 504 / 11050 | | 23 | | 04'32" (+00'17") | 509 / 11560 | | 24 | | 04'46" (+00'31") | 492 / 12052 | | 25 | | 04'44" (+00'29") | 509 / 12562 | | 26 | | 04'56" (+00'41") | 502 / 13064 | | 27 | | 04'52" (+00'37") | 502 / 13567 | | 28 | | 04'53" (+00'38") | 504 / 14072 | | 29 | | 05'27" (+01'12") | 494 / 14566 | | 30 | | 04'59" (+00'44") | 507 / 15073 | | 31 | | 05'02" (+00'47") | 505 / 15579 | | 32 | | 05'01" (+00'46") | 506 / 16086 | | 33 | | 06'43" (+02'28") | 493 / 16579 | | 34 | | 04'47" (+00'32") | 507 / 17086 | | 35 | | 04'44" (+00'29") | 502 / 17589 | | 36 | | 04'53" (+00'38") | 494 / 18083 | | 37 | | 04'45" (+00'30") | 504 / 18588 | | 38 | | 04'41" (+00'26") | 504 / 19092 | | 39 | | 04'35" (+00'20") | 492 / 19585 | | 40 | | 04'37" (+00'22") | 494 / 20080 | | 41 | | 04'42" (+00'27") | 509 / 20589 | | 42 | | 04'15" | 509 / 21099 |
今天運氣不錯…雖然昨夜雨還不算小但起跑前就停了，也不至於天氣過於太好太熱。
今天就放寬心當成礁溪馬前的山路LSD。按照自己的步驟慢慢的調整吧~~
PS.在上坡段時大腿的肌耐力明顯還是不足，雖然礁溪馬之前來不及練了，但之後一定要好好學習老書認真的面對山路練習~~ 賽前宣言: 快樂完賽，享受比賽~ 賽後評分: 具挑戰性之優質賽事~~ 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 124~150 | 65~79% | | 2:M馬拉松配速區 | 150~169 | 79~89% | | 3:T乳酸耐力區 | 169~175 | 89~92% | | 4:A無氧耐力區 | 175~186 | 92~97.5% | | 5:I最大耗氧區 | 186~191 | 97.5~100% | | 最大心率為191 點此去設定最大心率 |
4月累積里程 : 223.04 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'11" | 00:06'11" | | 2 | 06'31" | 00:12'42" | | 3 | 06'01" | 00:18'43" | | 4 | 06'04" | 00:24'47" | | 5 | 06'24" | 00:31'11" | | 6 | 05'50" | 00:37'01" | | 7 | 06'32" | 00:43'33" | | 8 | 08'19" | 00:51'52" | | 9 | 07'08" | 00:59'00" | | 10 | 07'32" | 01:06'32" | | 11 | 07'03" | 01:13'35" | | 12 | 05'10" | 01:18'45" | | 13 | 04'50" | 01:23'35" | | 14 | 04'54" | 01:28'29" | | 15 | 05'12" | 01:33'41" | | 16 | 05'05" | 01:38'46" | | 17 | 05'41" | 01:44'27" | | 18 | 04'52" | 01:49'19" | | 19 | 04'42" | 01:54'01" | | 20 | 04'39" | 01:58'40" | | 21 | 04'32" | 02:03'12" | | 21.6 | 06'30" | 02:07'13" |
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