|  全馬 | 02:59:35 | 04:15/km | 第28馬| 官方成績 | | 日期 | 2023-03-12 | | 成績 | 02:59:35 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 04:15/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:20'44" | 00:41'43" | | 00:20'59" (+00'15") | | 00:20'47" (+00'03") | 00:41'51" (+00'08") | | 00:21'04" (+00'20") | | 00:20'48" (+00'04") | 00:42'21" (+00'38") | | 00:21'33" (+00'49") | | 00:21'16" (+00'32") | 00:43'30" (+01'47") | | 00:22'14" (+01'30") | |
日期: 2023-03-12 05:30 - 平均心率: 151 - 卡路里: 2404 Cal - 平均步頻: 188 - 溫度: 19°C - 濕度: 71% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 04'06" (+00'15") | 400 / 400 | | 2 | | 04'03" (+00'12") | 400 / 800 | | 3 | | 04'13" (+00'22") | 400 / 1200 | | 4 | | 04'07" (+00'16") | 400 / 1600 | | 5 | | 04'07" (+00'16") | 400 / 2000 |
| 6 | | 04'03" (+00'12") | 400 / 2400 | | 7 | | 04'07" (+00'16") | 400 / 2800 | | 8 | | 04'07" (+00'16") | 400 / 3199 | | 9 | | 04'07" (+00'16") | 400 / 3599 | | 10 | | 04'13" (+00'22") | 400 / 3999 | | 11 | | 04'09" (+00'18") | 400 / 4399 | | 12 | | 04'14" (+00'23") | 400 / 4800 | | 13 | | 04'09" (+00'18") | 400 / 5200 | | 14 | | 04'09" (+00'18") | 400 / 5600 | | 15 | | 04'09" (+00'18") | 400 / 6000 | | 16 | | 04'13" (+00'22") | 400 / 6400 | | 17 | | 04'14" (+00'23") | 400 / 6800 | | 18 | | 04'13" (+00'22") | 400 / 7200 | | 19 | | 04'14" (+00'23") | 400 / 7600 | | 20 | | 04'12" (+00'21") | 400 / 8000 | | 21 | | 04'17" (+00'26") | 400 / 8400 | | 22 | | 04'10" (+00'19") | 400 / 8800 | | 23 | | 04'12" (+00'21") | 400 / 9200 | | 24 | | 04'06" (+00'15") | 400 / 9600 | | 25 | | 04'10" (+00'19") | 400 / 10000 | | 26 | | 04'14" (+00'23") | 400 / 10400 | | 27 | | 04'07" (+00'16") | 400 / 10800 | | 28 | | 04'05" (+00'14") | 400 / 11200 | | 29 | | 04'10" (+00'19") | 400 / 11600 | | 30 | | 04'07" (+00'16") | 400 / 12000 | | 31 | | 04'09" (+00'18") | 400 / 12400 | | 32 | | 04'06" (+00'15") | 400 / 12800 | | 33 | | 04'04" (+00'13") | 400 / 13200 | | 34 | | 04'11" (+00'20") | 400 / 13600 | | 35 | | 04'09" (+00'18") | 400 / 14000 | | 36 | | 04'10" (+00'19") | 400 / 14400 | | 37 | | 04'11" (+00'20") | 400 / 14800 | | 38 | | 04'09" (+00'18") | 400 / 15200 | | 39 | | 04'09" (+00'18") | 400 / 15600 | | 40 | | 04'12" (+00'21") | 400 / 16000 | | 41 | | 04'10" (+00'19") | 400 / 16400 | | 42 | | 04'08" (+00'17") | 400 / 16800 | | 43 | | 04'15" (+00'24") | 400 / 17200 | | 44 | | 04'08" (+00'17") | 400 / 17600 | | 45 | | 04'18" (+00'27") | 400 / 18000 | | 46 | | 04'21" (+00'30") | 400 / 18400 | | 47 | | 04'18" (+00'27") | 400 / 18799 | | 48 | | 04'17" (+00'26") | 400 / 19199 | | 49 | | 04'12" (+00'21") | 400 / 19599 | | 50 | | 04'04" (+00'13") | 400 / 19999 | | 51 | | 04'03" (+00'12") | 400 / 20399 | | 52 | | 04'10" (+00'19") | 400 / 20799 | | 53 | | 04'02" (+00'11") | 400 / 21199 | | 54 | | 04'11" (+00'20") | 400 / 21599 | | 55 | | 04'18" (+00'27") | 400 / 21999 | | 56 | | 04'16" (+00'25") | 400 / 22399 | | 57 | | 04'15" (+00'24") | 400 / 22799 | | 58 | | 04'10" (+00'19") | 400 / 23199 | | 59 | | 04'08" (+00'17") | 400 / 23599 | | 60 | | 04'09" (+00'18") | 400 / 23999 | | 61 | | 03'51" | 400 / 24399 | | 62 | | 04'11" (+00'20") | 400 / 24799 | | 63 | | 04'08" (+00'17") | 400 / 25199 | | 64 | | 04'17" (+00'26") | 400 / 25599 | | 65 | | 04'16" (+00'25") | 400 / 25999 | | 66 | | 04'13" (+00'22") | 400 / 26399 | | 67 | | 04'14" (+00'23") | 400 / 26799 | | 68 | | 04'13" (+00'22") | 400 / 27199 | | 69 | | 04'23" (+00'32") | 400 / 27599 | | 70 | | 04'15" (+00'24") | 400 / 27999 | | 71 | | 04'24" (+00'33") | 400 / 28399 | | 72 | | 04'16" (+00'25") | 400 / 28799 | | 73 | | 04'21" (+00'30") | 400 / 29199 | | 74 | | 04'31" (+00'40") | 400 / 29599 | | 75 | | 04'23" (+00'32") | 400 / 29999 | | 76 | | 04'10" (+00'19") | 400 / 30399 | | 77 | | 04'15" (+00'24") | 400 / 30799 | | 78 | | 04'16" (+00'25") | 400 / 31199 | | 79 | | 04'33" (+00'42") | 400 / 31599 | | 80 | | 04'05" (+00'14") | 400 / 31999 | | 81 | | 04'07" (+00'16") | 400 / 32399 | | 82 | | 04'16" (+00'25") | 400 / 32799 | | 83 | | 04'24" (+00'33") | 400 / 33199 | | 84 | | 04'11" (+00'20") | 400 / 33599 | | 85 | | 04'10" (+00'19") | 400 / 33999 | | 86 | | 04'07" (+00'16") | 400 / 34399 | | 87 | | 04'21" (+00'30") | 400 / 34799 | | 88 | | 04'14" (+00'23") | 400 / 35199 | | 89 | | 04'18" (+00'27") | 400 / 35599 | | 90 | | 04'17" (+00'26") | 400 / 35999 | | 91 | | 04'18" (+00'27") | 400 / 36399 | | 92 | | 04'29" (+00'38") | 400 / 36799 | | 93 | | 04'27" (+00'36") | 400 / 37199 | | 94 | | 04'21" (+00'30") | 400 / 37599 | | 95 | | 04'23" (+00'32") | 400 / 37999 | | 96 | | 04'33" (+00'42") | 400 / 38399 | | 97 | | 04'24" (+00'33") | 400 / 38799 | | 98 | | 04'39" (+00'48") | 400 / 39199 | | 99 | | 04'35" (+00'44") | 400 / 39599 | | 100 | | 04'34" (+00'43") | 400 / 39999 | | 101 | | 04'32" (+00'41") | 400 / 40399 | | 102 | | 04'34" (+00'43") | 400 / 40799 | | 103 | | 04'24" (+00'33") | 400 / 41199 | | 104 | | 04'25" (+00'34") | 400 / 41599 | | 105 | | 04'23" (+00'32") | 400 / 41999 | | 106 | | 03'58" (+00'07") | 326 / 42326 |
賽前體重. 超補有點補過頭, 雖然餓的感覺少了, 但體重+2
有點小失敗. 賽前體重. 61.8
補給. 賽前1.5小時. 立x奶茶, +草莓土司.
1小時. Amino 果膠. O2 , 電解. 一口吞...
比賽. 最佳狀態有去廁所. 還好大幸.
比賽. 手拿. 280cc 加. 電解. , 5公里丟掉.
每30分鐘一次膠.
塩碇. 22 -30各1顆,
鎂. 22吃. BCAA Pro 18 ,32左右吃,
水站, 每站都有拿, 只有一站稍miss 只喝到一點點.
感冒. 有點影响表現.
賽前1週. 每天喝 1次甜菜根. 還有櫻桃汁. 薑黃素.
賽前4天開始吃. 麵類. 最後第2天有吃堅果/八寶粥/義美BCAA餅乾,取代一天.
賽前3天有點虛, 有喝運動用的補體素.
賽前宣言: 目標刷pb 賽後評分: 不浮誇的補給, 但水站拉的夠長, 競速跑者需要的好場地. 給 5 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 111~135 | 65~79% | | 2:M馬拉松配速區 | 135~152 | 79~89% | | 3:T乳酸耐力區 | 152~157 | 89~92% | | 4:A無氧耐力區 | 157~166 | 92~97.5% | | 5:I最大耗氧區 | 166~171 | 97.5~100% | | 最大心率為171 點此去設定最大心率 |
3月累積里程 : 213.39 km  ASICS Meta Speed Edge 累積 : 1175.6 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'06" | 00:04'06" | | 2 | 04'09" | 00:08'15" | | 3 | 04'07" | 00:12'22" | | 4 | 04'09" | 00:16'31" | | 5 | 04'13" | 00:20'44" | | 6 | 04'08" | 00:24'52" | | 7 | 04'14" | 00:29'06" | | 8 | 04'13" | 00:33'19" | | 9 | 04'18" | 00:37'37" | | 10 | 04'06" | 00:41'43" | | 11 | 04'10" | 00:45'53" | | 12 | 04'09" | 00:50'02" | | 13 | 04'11" | 00:54'13" | | 14 | 04'05" | 00:58'18" | | 15 | 04'12" | 01:02'30" | | 16 | 04'10" | 01:06'40" | | 17 | 04'15" | 01:10'55" | | 18 | 04'10" | 01:15'05" | | 19 | 04'21" | 01:19'26" | | 20 | 04'08" | 01:23'34" | | 21 | 04'06" | 01:27'40" | | 22 | 04'13" | 01:31'53" | | 23 | 04'20" | 01:36'13" | | 24 | 04'04" | 01:40'17" | | 25 | 04'05" | 01:44'22" | | 26 | 04'13" | 01:48'35" | | 27 | 04'18" | 01:52'53" | | 28 | 04'14" | 01:57'07" | | 29 | 04'22" | 02:01'29" | | 30 | 04'26" | 02:05'55" | | 31 | 04'13" | 02:10'08" | | 32 | 04'19" | 02:14'27" | | 33 | 04'16" | 02:18'43" | | 34 | 04'12" | 02:22'55" | | 35 | 04'16" | 02:27'11" | | 36 | 04'17" | 02:31'28" | | 37 | 04'26" | 02:35'54" | | 38 | 04'24" | 02:40'18" | | 39 | 04'34" | 02:44'52" | | 40 | 04'33" | 02:49'25" | | 41 | 04'32" | 02:53'57" | | 42 | 04'23" | 02:58'20" | | 42.3 | 03'58" | 02:59'38" |
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