恭喜破PB
全馬 | 02:41:33 | 03:49/km | 第5馬| 官方成績 |
| 日期 | 2024-12-15 |
| 成績 | 02:41:33 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 03:49/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:19'03" (+00'18") | 00:37'49" (+00'10") |
| 00:18'46" (+00'01") |
| 00:18'54" (+00'09") | 00:37'39" |
| 00:18'45" |
| 00:19'20" (+00'35") | 00:38'09" (+00'30") |
| 00:18'49" (+00'04") |
| 00:18'52" (+00'07") | 00:38'35" (+00'56") |
| 00:19'43" (+00'58") |
|
日期: 2024-12-15 06:30 - 平均心率: 159 - 卡路里: 2836 Cal - 溫度: 14°C - 濕度: 67.5
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'06" (+00'26") | 1000 / 1000 |
| 2 | | 03'40" | 1000 / 2000 |
| 3 | | 03'43" (+00'03") | 1000 / 3000 |
| 4 | | 03'45" (+00'05") | 1000 / 4000 |
| 5 | | 03'46" (+00'06") | 1000 / 5000 |
| 6 | | 03'45" (+00'05") | 1000 / 6000 |
| 7 | | 03'45" (+00'05") | 1000 / 7000 |
| 8 | | 03'45" (+00'05") | 1000 / 8000 |
| 9 | | 03'42" (+00'02") | 1000 / 9000 |
| 10 | | 03'46" (+00'06") | 1000 / 10000 |
| 11 | | 03'47" (+00'07") | 1000 / 11000 |
| 12 | | 03'44" (+00'04") | 1000 / 12000 |
| 13 | | 03'46" (+00'06") | 1000 / 13000 |
| 14 | | 03'48" (+00'08") | 1000 / 14000 |
| 15 | | 03'47" (+00'07") | 1000 / 15000 |
| 16 | | 03'45" (+00'05") | 1000 / 16000 |
| 17 | | 03'43" (+00'03") | 1000 / 17000 |
| 18 | | 03'48" (+00'08") | 1000 / 18000 |
| 19 | | 03'42" (+00'02") | 1000 / 19000 |
| 20 | | 03'43" (+00'03") | 1000 / 20000 |
| 21 | | 03'54" (+00'14") | 1000 / 21000 |
| 22 | | 03'46" (+00'06") | 1000 / 22000 |
| 23 | | 03'54" (+00'14") | 1000 / 23000 |
| 24 | | 03'54" (+00'14") | 1000 / 24000 |
| 25 | | 03'50" (+00'10") | 1000 / 25000 |
| 26 | | 03'50" (+00'10") | 1000 / 26000 |
| 27 | | 03'41" (+00'01") | 1000 / 27000 |
| 28 | | 03'48" (+00'08") | 1000 / 28000 |
| 29 | | 03'43" (+00'03") | 1000 / 29000 |
| 30 | | 03'44" (+00'04") | 1000 / 30000 |
| 31 | | 03'46" (+00'06") | 1000 / 31000 |
| 32 | | 03'44" (+00'04") | 1000 / 32000 |
| 33 | | 03'42" (+00'02") | 1000 / 33000 |
| 34 | | 03'50" (+00'10") | 1000 / 34000 |
| 35 | | 03'48" (+00'08") | 1000 / 35000 |
| 36 | | 03'59" (+00'19") | 1000 / 36000 |
| 37 | | 04'01" (+00'21") | 1000 / 37000 |
| 38 | | 03'56" (+00'16") | 1000 / 38000 |
| 39 | | 03'52" (+00'12") | 1000 / 39000 |
| 40 | | 03'52" (+00'12") | 1000 / 40000 |
| 41 | | 03'51" (+00'11") | 1000 / 41000 |
| 42 | | 03'52" (+00'12") | 1000 / 42000 |
| 43 | | 03'44" (+00'04") | 438 / 42438 |
河濱段開始一直抽筋
sub240失敗
講在多都是練不夠
下次再來
筆記
錯誤的補給策略
過多果膠 過少運動飲料
早餐攝取量增加
裝備
不適合的袖套 正確的保暖手套
需修正及注意
跑姿的經濟性
了解自身的能力
賽事及強度的安排
賽週的恢復放鬆
賽道的熟悉度
賽後評分: .
給 5 星 
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
12月累積里程 :
371.30 km 
asics metaspeed sky paris 灰 累積 :
99.5 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'07" | 00:04'07" |
| 2 | 03'41" | 00:07'48" |
| 3 | 03'43" | 00:11'31" |
| 4 | 03'46" | 00:15'17" |
| 5 | 03'46" | 00:19'03" |
| 6 | 03'46" | 00:22'49" |
| 7 | 03'45" | 00:26'34" |
| 8 | 03'46" | 00:30'20" |
| 9 | 03'43" | 00:34'03" |
| 10 | 03'46" | 00:37'49" |
| 11 | 03'47" | 00:41'36" |
| 12 | 03'45" | 00:45'21" |
| 13 | 03'46" | 00:49'07" |
| 14 | 03'49" | 00:52'56" |
| 15 | 03'47" | 00:56'43" |
| 16 | 03'46" | 01:00'29" |
| 17 | 03'44" | 01:04'13" |
| 18 | 03'48" | 01:08'01" |
| 19 | 03'43" | 01:11'44" |
| 20 | 03'44" | 01:15'28" |
| 21 | 03'54" | 01:19'22" |
| 22 | 03'47" | 01:23'09" |
| 23 | 03'54" | 01:27'03" |
| 24 | 03'55" | 01:30'58" |
| 25 | 03'50" | 01:34'48" |
| 26 | 03'51" | 01:38'39" |
| 27 | 03'41" | 01:42'20" |
| 28 | 03'49" | 01:46'09" |
| 29 | 03'43" | 01:49'52" |
| 30 | 03'45" | 01:53'37" |
| 31 | 03'47" | 01:57'24" |
| 32 | 03'44" | 02:01'08" |
| 33 | 03'42" | 02:04'50" |
| 34 | 03'50" | 02:08'40" |
| 35 | 03'49" | 02:12'29" |
| 36 | 03'59" | 02:16'28" |
| 37 | 04'02" | 02:20'30" |
| 38 | 03'57" | 02:24'27" |
| 39 | 03'53" | 02:28'20" |
| 40 | 03'52" | 02:32'12" |
| 41 | 03'51" | 02:36'03" |
| 42 | 03'52" | 02:39'55" |
| 42.4 | 03'45" | 02:41'34" |
展開計圈分析
留言 
