|  54.0 km | 05:12:21 | 05:47/km | 第28馬| 官方成績 | | 日期 | 2017-01-08 | | 成績 | 05:12:21 | | 總名次 | 17 / - | | 分組名次 | 17 / - | | 平均速度 | 05:47/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:25'48" (+02'12") | 00:56'49" (+07'04") | | 00:31'01" (+07'25") | | 00:35'45" (+12'09") | 01:14'33" (+24'48") | | 00:38'48" (+15'12") | | 00:23'36" | 00:55'16" (+05'31") | | 00:31'40" (+08'04") | | 00:37'12" (+13'36") | 01:02'02" (+12'17") | | 00:24'50" (+01'14") | | 00:24'59" (+01'23") | 00:49'45" | | 00:24'46" (+01'10") | |
日期: 2017-01-08 05:30 - 總爬升: 1646 m - 平均心率: 145 - 卡路里: 2965 Cal - 平均步頻: 162 - 溫度: 20°C - 濕度: 83% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 05'50" (+01'38") | 1000 / 1000 | | 2 | | 05'21" (+01'09") | 1000 / 2000 | | 3 | | 05'25" (+01'13") | 1000 / 3000 | | 4 | | 04'52" (+00'40") | 1000 / 4000 | | 5 | | 04'17" (+00'05") | 1000 / 5000 |
| 6 | | 06'24" (+02'12") | 1000 / 6000 | | 7 | | 05'58" (+01'46") | 1000 / 7000 | | 8 | | 05'44" (+01'32") | 1000 / 8000 | | 9 | | 06'10" (+01'58") | 1000 / 9000 | | 10 | | 06'43" (+02'31") | 1000 / 10000 | | 11 | | 06'38" (+02'26") | 1000 / 11000 | | 12 | | 07'07" (+02'55") | 1000 / 12000 | | 13 | | 07'04" (+02'52") | 1000 / 13000 | | 14 | | 07'01" (+02'49") | 1000 / 14000 | | 15 | | 07'52" (+03'40") | 1000 / 15000 | | 16 | | 07'08" (+02'56") | 1000 / 16000 | | 17 | | 08'08" (+03'56") | 1000 / 17000 | | 18 | | 07'06" (+02'54") | 1000 / 18000 | | 19 | | 07'17" (+03'05") | 1000 / 19000 | | 20 | | 09'06" (+04'54") | 1000 / 20000 | | 21 | | 05'12" (+01'00") | 1000 / 21000 | | 22 | | 04'53" (+00'41") | 1000 / 22000 | | 23 | | 04'36" (+00'24") | 1000 / 23000 | | 24 | | 04'12" | 1000 / 24000 | | 25 | | 04'40" (+00'28") | 1000 / 25000 | | 26 | | 04'32" (+00'20") | 1000 / 26000 | | 27 | | 06'15" (+02'03") | 1000 / 27000 | | 28 | | 07'09" (+02'57") | 1000 / 28000 | | 29 | | 08'01" (+03'49") | 1000 / 29000 | | 30 | | 05'40" (+01'28") | 1000 / 30000 | | 31 | | 09'21" (+05'09") | 1000 / 31000 | | 32 | | 08'43" (+04'31") | 1000 / 32000 | | 33 | | 08'07" (+03'55") | 1000 / 33000 | | 34 | | 06'26" (+02'14") | 1000 / 34000 | | 35 | | 04'32" (+00'20") | 1000 / 35000 | | 36 | | 05'19" (+01'07") | 1000 / 36000 | | 37 | | 04'39" (+00'27") | 1000 / 37000 | | 38 | | 05'05" (+00'53") | 1000 / 38000 | | 39 | | 04'46" (+00'34") | 1000 / 39000 | | 40 | | 04'58" (+00'46") | 1000 / 40000 | | 41 | | 05'17" (+01'05") | 1000 / 41000 | | 42 | | 04'53" (+00'41") | 1000 / 42000 | | 43 | | 04'56" (+00'44") | 1000 / 43000 | | 44 | | 04'37" (+00'25") | 1000 / 44000 | | 45 | | 05'13" (+01'01") | 1000 / 45000 | | 46 | | 04'56" (+00'44") | 1000 / 46000 | | 47 | | 04'48" (+00'36") | 1000 / 47000 | | 48 | | 04'32" (+00'20") | 1000 / 48000 | | 49 | | 05'22" (+01'10") | 1000 / 49000 | | 50 | | 05'04" (+00'52") | 1000 / 50000 | | 51 | | 04'42" (+00'30") | 1000 / 51000 | | 52 | | 05'18" (+01'06") | 1000 / 52000 | | 53 | | 05'11" (+00'59") | 925 / 52925 |
重點放在宇老後回程的21k，前面都幻想是暖身。
上坡盡量跑，感覺不對，就走吧！所以今天走超多，如Dennis說，好像不會差太多，不過若要有競爭力，上坡要練。
鎮西堡54k的pb，有happy，不枉我請假來跑，但接下來要辛苦了。 賽前宣言: 第四回 賽後評分: 感覺與以往差不多, 但是80/100k的人數審核需要嚴謹一點, 參加的人數這麼多, 山裡的天氣變化大, 感覺風險很高. 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 118~143 | 65~79% | | 2:M馬拉松配速區 | 143~161 | 79~89% | | 3:T乳酸耐力區 | 161~167 | 89~92% | | 4:A無氧耐力區 | 167~177 | 92~97.5% | | 5:I最大耗氧區 | 177~182 | 97.5~100% | | 最大心率為182 點此去設定最大心率 |
1月累積里程 : 184.21 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'51" | 00:05'51" | | 2 | 05'21" | 00:11'12" | | 3 | 05'26" | 00:16'38" | | 4 | 04'52" | 00:21'30" | | 5 | 04'18" | 00:25'48" | | 6 | 06'24" | 00:32'12" | | 7 | 05'58" | 00:38'10" | | 8 | 05'44" | 00:43'54" | | 9 | 06'11" | 00:50'05" | | 10 | 06'44" | 00:56'49" | | 11 | 06'39" | 01:03'28" | | 12 | 07'08" | 01:10'36" | | 13 | 07'04" | 01:17'40" | | 14 | 07'02" | 01:24'42" | | 15 | 07'52" | 01:32'34" | | 16 | 07'08" | 01:39'42" | | 17 | 08'09" | 01:47'51" | | 18 | 07'07" | 01:54'58" | | 19 | 07'19" | 02:02'17" | | 20 | 09'05" | 02:11'22" | | 21 | 05'13" | 02:16'35" | | 22 | 04'53" | 02:21'28" | | 23 | 04'36" | 02:26'04" | | 24 | 04'13" | 02:30'17" | | 25 | 04'41" | 02:34'58" | | 26 | 04'33" | 02:39'31" | | 27 | 06'15" | 02:45'46" | | 28 | 07'09" | 02:52'55" | | 29 | 08'02" | 03:00'57" | | 30 | 05'41" | 03:06'38" | | 31 | 09'22" | 03:16'00" | | 32 | 08'43" | 03:24'43" | | 33 | 08'08" | 03:32'51" | | 34 | 06'26" | 03:39'17" | | 35 | 04'33" | 03:43'50" | | 36 | 05'19" | 03:49'09" | | 37 | 04'40" | 03:53'49" | | 38 | 05'05" | 03:58'54" | | 39 | 04'47" | 04:03'41" | | 40 | 04'59" | 04:08'40" | | 41 | 05'17" | 04:13'57" | | 42 | 04'54" | 04:18'51" | | 43 | 04'57" | 04:23'48" | | 44 | 04'37" | 04:28'25" | | 45 | 05'14" | 04:33'39" | | 46 | 04'56" | 04:38'35" | | 47 | 04'49" | 04:43'24" | | 48 | 04'33" | 04:47'57" | | 49 | 05'23" | 04:53'20" | | 50 | 05'05" | 04:58'25" | | 51 | 04'42" | 05:03'07" | | 52 | 05'18" | 05:08'25" | | 52.9 | 05'12" | 05:13'14" |
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