|  全馬 | 03:28:03 | 04:55/km | 第13馬| 官方成績 | | 日期 | 2022-12-18 | | 成績 | 03:28:03 | | 總名次 | 1640 / 7840 | | 分組名次 | 243 / 1523 | | 平均速度 | 04:55/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:24'02" (+01'10") | 00:46'54" (+00'25") | | 00:22'52" | | 00:23'09" (+00'17") | 00:46'29" | | 00:23'20" (+00'28") | | 00:23'48" (+00'56") | 00:48'18" (+01'49") | | 00:24'30" (+01'38") | | 00:25'31" (+02'39") | 00:52'46" (+06'17") | | 00:27'15" (+04'23") | |
日期: 2022-12-18 06:31 - 總爬升: 396 m - 平均心率: 154 - 卡路里: 2592 Cal - 平均步頻: 178 - 溫度: 10°C - 濕度: 55% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 05'07" (+00'39") | 1000 / 1000 | | 2 | | 04'43" (+00'15") | 1000 / 2000 | | 3 | | 04'44" (+00'16") | 1000 / 3000 | | 4 | | 04'36" (+00'08") | 1000 / 4000 | | 5 | | 04'49" (+00'21") | 1000 / 5000 |
| 6 | | 04'28" | 1000 / 6000 | | 7 | | 04'37" (+00'09") | 1000 / 7000 | | 8 | | 04'34" (+00'06") | 1000 / 8000 | | 9 | | 04'33" (+00'05") | 1000 / 9000 | | 10 | | 04'39" (+00'11") | 1000 / 10000 | | 11 | | 04'39" (+00'11") | 1000 / 11000 | | 12 | | 04'36" (+00'08") | 1000 / 12000 | | 13 | | 04'38" (+00'10") | 1000 / 13000 | | 14 | | 04'41" (+00'13") | 1000 / 14000 | | 15 | | 04'33" (+00'05") | 1000 / 15000 | | 16 | | 04'42" (+00'14") | 1000 / 16000 | | 17 | | 04'36" (+00'08") | 1000 / 17000 | | 18 | | 04'42" (+00'14") | 1000 / 18000 | | 19 | | 04'40" (+00'12") | 1000 / 19000 | | 20 | | 04'37" (+00'09") | 1000 / 20000 | | 21 | | 04'49" (+00'21") | 1000 / 21000 | | 22 | | 04'33" (+00'05") | 1000 / 22000 | | 23 | | 04'51" (+00'23") | 1000 / 23000 | | 24 | | 04'44" (+00'16") | 1000 / 24000 | | 25 | | 04'48" (+00'20") | 1000 / 25000 | | 26 | | 04'54" (+00'26") | 1000 / 26000 | | 27 | | 04'37" (+00'09") | 1000 / 27000 | | 28 | | 05'00" (+00'32") | 1000 / 28000 | | 29 | | 04'59" (+00'31") | 1000 / 29000 | | 30 | | 04'58" (+00'30") | 1000 / 30000 | | 31 | | 05'02" (+00'34") | 1000 / 31000 | | 32 | | 05'03" (+00'35") | 1000 / 32000 | | 33 | | 05'01" (+00'33") | 1000 / 33000 | | 34 | | 05'07" (+00'39") | 1000 / 34000 | | 35 | | 05'16" (+00'48") | 1000 / 35000 | | 36 | | 05'15" (+00'47") | 1000 / 36000 | | 37 | | 05'14" (+00'46") | 1000 / 37000 | | 38 | | 05'30" (+01'02") | 1000 / 38000 | | 39 | | 05'28" (+01'00") | 1000 / 39000 | | 40 | | 05'46" (+01'18") | 1000 / 40000 | | 41 | | 06'00" (+01'32") | 1000 / 41000 | | 42 | | 05'28" (+01'00") | 1000 / 42000 | | 43 | | 05'58" (+01'30") | 322 / 42322 |
2022台北馬拉松(328)
賽後紀錄
今年捷運提早至五點發車，寄物終於不用趕了，在市府內暖身避寒還有水廁，推～起跑時不急著衝慢慢來，之後慢慢加到配速區間p4:45，就一路保持這個體感跑，配速有時快有時慢，但跑的舒暢、盡量不緊為原則，5k遇到小美教練，上堤頂高架時遇到跑步不要聽的魁哥，雖偶有逆風但天氣大致冷涼好跑，28k進河濱之前覺得配速變慢了，緊的感覺變多了，但不強求加速，小心維持體感，35k後脖子有抽筋感，一樣找工作人員噴撒隆巴斯，還好沒抽出來，最後4k雙腿也有抽筋感，配速持續下降，魁哥、小美教練陸續超越過我，最後維持只要不抽筋就可以慢跑的速度，慢慢跑回終點，雖然PB退步了幾分鐘，但又多了一次馬拉松的經驗，十分寶貴～
5k 24:07(p4:50)
10k 23:02(p4:37)
15k 23:39(p4:44)
20k 23:29(p4:42)
25k 24:01(p4:49)
30k 25:20(p5:05)
35k 26:47(p5:22)
40k 28:09(p5:38)
42.195k 13:49(p6:18)
賽前計畫
第一次遇到寒流(9度）來襲的台北馬，既期待又怕...
今年原本對能不能跑進330都抱著高度懷疑，因為四月的腳傷加上九月的確診，讓訓練目標不斷下修，到11/20跑25k(氣溫20度)還是跑不出像樣的長距離，直到11/26台北馬前最後一次(也是今年第一次)30k模擬跑，終於抓到長距離的跑感，可惜已經非常接近比賽日期了，長跑無法再試，只能用半馬測試12/03半馬 100分(p4:43)、12/11半馬 98分(p4:40)，感覺漸入佳境，加上低溫預報，對今年賽事又重燃起一絲絲希望，上修配速目標317(4:40) 鬆p4:45 - 緊p4:35，這個配速前半程應該沒問題，只是對32k之後沒什麼信心，或許前半程應該再保守一些，用去年配速p4:45當基底，32k之後能加再來加，很期待能跑出Negative Split～但真實狀況應該是35k後會一直想抽筋才是，希望能順順渡過後段的撞牆期～ 賽後評分: 中規中矩 給 5 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 |
12月累積里程 : 288.22 km  Nike Zoom Fly 5 累積 : 1441.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'08" | 00:05'08" | | 2 | 04'43" | 00:09'51" | | 3 | 04'44" | 00:14'35" | | 4 | 04'37" | 00:19'12" | | 5 | 04'50" | 00:24'02" | | 6 | 04'28" | 00:28'30" | | 7 | 04'37" | 00:33'07" | | 8 | 04'34" | 00:37'41" | | 9 | 04'34" | 00:42'15" | | 10 | 04'39" | 00:46'54" | | 11 | 04'39" | 00:51'33" | | 12 | 04'37" | 00:56'10" | | 13 | 04'38" | 01:00'48" | | 14 | 04'41" | 01:05'29" | | 15 | 04'34" | 01:10'03" | | 16 | 04'43" | 01:14'46" | | 17 | 04'36" | 01:19'22" | | 18 | 04'43" | 01:24'05" | | 19 | 04'40" | 01:28'45" | | 20 | 04'38" | 01:33'23" | | 21 | 04'50" | 01:38'13" | | 22 | 04'34" | 01:42'47" | | 23 | 04'51" | 01:47'38" | | 24 | 04'45" | 01:52'23" | | 25 | 04'48" | 01:57'11" | | 26 | 04'55" | 02:02'06" | | 27 | 04'38" | 02:06'44" | | 28 | 05'00" | 02:11'44" | | 29 | 04'59" | 02:16'43" | | 30 | 04'58" | 02:21'41" | | 31 | 05'02" | 02:26'43" | | 32 | 05'04" | 02:31'47" | | 33 | 05'01" | 02:36'48" | | 34 | 05'08" | 02:41'56" | | 35 | 05'16" | 02:47'12" | | 36 | 05'16" | 02:52'28" | | 37 | 05'14" | 02:57'42" | | 38 | 05'30" | 03:03'12" | | 39 | 05'28" | 03:08'40" | | 40 | 05'47" | 03:14'27" | | 41 | 06'01" | 03:20'28" | | 42 | 05'28" | 03:25'56" | | 42.3 | 06'00" | 03:27'52" |
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