|  全馬 | 03:07:09 | 04:26/km | 第25馬| 官方成績 | | 日期 | 2023-01-01 | | 成績 | 03:07:09 | | 總名次 | 6 / 966 | | 分組名次 | 1 / 230 | | 平均速度 | 04:26/km |
Dannylin (玩沙者聯盟 首席)  | 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:21'00" | 00:42'35" | | 00:21'35" (+00'35") | | 00:21'53" (+00'53") | 00:43'57" (+01'22") | | 00:22'04" (+01'04") | | 00:21'17" (+00'17") | 00:43'41" (+01'06") | | 00:22'24" (+01'24") | | 00:22'52" (+01'52") | 00:46'23" (+03'48") | | 00:23'31" (+02'31") | |
日期: 2023-01-01 07:00 - 總爬升: 293 m - 平均心率: 154 - 卡路里: 2507 Cal - 平均步頻: 184 - 溫度: 18°C - 濕度: 94% | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 03'58" | 400 / 400 | | 2 | | 04'06" (+00'08") | 400 / 800 | | 3 | | 04'07" (+00'09") | 400 / 1200 | | 4 | | 04'03" (+00'05") | 400 / 1600 | | 5 | | 04'08" (+00'10") | 400 / 2000 |
| 6 | | 04'15" (+00'17") | 400 / 2400 | | 7 | | 04'14" (+00'16") | 400 / 2800 | | 8 | | 04'12" (+00'14") | 400 / 3199 | | 9 | | 04'13" (+00'15") | 400 / 3599 | | 10 | | 04'11" (+00'13") | 400 / 3999 | | 11 | | 04'21" (+00'23") | 400 / 4399 | | 12 | | 04'16" (+00'18") | 400 / 4800 | | 13 | | 04'17" (+00'19") | 400 / 5200 | | 14 | | 04'17" (+00'19") | 400 / 5600 | | 15 | | 04'24" (+00'26") | 400 / 6000 | | 16 | | 04'10" (+00'12") | 400 / 6400 | | 17 | | 04'16" (+00'18") | 400 / 6800 | | 18 | | 04'19" (+00'21") | 400 / 7200 | | 19 | | 04'18" (+00'20") | 400 / 7600 | | 20 | | 04'16" (+00'18") | 400 / 8000 | | 21 | | 04'23" (+00'25") | 400 / 8400 | | 22 | | 04'22" (+00'24") | 400 / 8800 | | 23 | | 04'24" (+00'26") | 400 / 9200 | | 24 | | 04'21" (+00'23") | 400 / 9600 | | 25 | | 04'22" (+00'24") | 400 / 10000 | | 26 | | 04'14" (+00'16") | 400 / 10400 | | 27 | | 04'21" (+00'23") | 400 / 10800 | | 28 | | 04'18" (+00'20") | 400 / 11200 | | 29 | | 04'20" (+00'22") | 400 / 11600 | | 30 | | 04'20" (+00'22") | 400 / 12000 | | 31 | | 04'22" (+00'24") | 400 / 12400 | | 32 | | 04'16" (+00'18") | 400 / 12800 | | 33 | | 04'27" (+00'29") | 400 / 13200 | | 34 | | 04'16" (+00'18") | 400 / 13600 | | 35 | | 04'25" (+00'27") | 400 / 14000 | | 36 | | 04'31" (+00'33") | 400 / 14400 | | 37 | | 04'27" (+00'29") | 400 / 14800 | | 38 | | 04'28" (+00'30") | 400 / 15200 | | 39 | | 04'23" (+00'25") | 400 / 15600 | | 40 | | 04'26" (+00'28") | 400 / 16000 | | 41 | | 04'20" (+00'22") | 400 / 16400 | | 42 | | 04'38" (+00'40") | 400 / 16800 | | 43 | | 04'32" (+00'34") | 400 / 17200 | | 44 | | 04'30" (+00'32") | 400 / 17600 | | 45 | | 04'29" (+00'31") | 400 / 18000 | | 46 | | 04'32" (+00'34") | 400 / 18400 | | 47 | | 04'26" (+00'28") | 400 / 18799 | | 48 | | 04'07" (+00'09") | 400 / 19199 | | 49 | | 04'19" (+00'21") | 400 / 19599 | | 50 | | 04'14" (+00'16") | 400 / 19999 | | 51 | | 04'16" (+00'18") | 400 / 20399 | | 52 | | 04'17" (+00'19") | 400 / 20799 | | 53 | | 04'20" (+00'22") | 400 / 21199 | | 54 | | 04'10" (+00'12") | 400 / 21599 | | 55 | | 04'15" (+00'17") | 400 / 21999 | | 56 | | 04'13" (+00'15") | 400 / 22399 | | 57 | | 04'13" (+00'15") | 400 / 22799 | | 58 | | 04'21" (+00'23") | 400 / 23199 | | 59 | | 04'06" (+00'08") | 400 / 23599 | | 60 | | 04'17" (+00'19") | 400 / 23999 | | 61 | | 04'18" (+00'20") | 400 / 24399 | | 62 | | 04'13" (+00'15") | 400 / 24799 | | 63 | | 04'18" (+00'20") | 400 / 25199 | | 64 | | 04'11" (+00'13") | 400 / 25599 | | 65 | | 04'17" (+00'19") | 400 / 25999 | | 66 | | 04'23" (+00'25") | 400 / 26399 | | 67 | | 04'26" (+00'28") | 400 / 26799 | | 68 | | 04'26" (+00'28") | 400 / 27199 | | 69 | | 04'24" (+00'26") | 400 / 27599 | | 70 | | 04'37" (+00'39") | 400 / 27999 | | 71 | | 04'32" (+00'34") | 400 / 28399 | | 72 | | 04'35" (+00'37") | 400 / 28799 | | 73 | | 04'41" (+00'43") | 400 / 29199 | | 74 | | 04'33" (+00'35") | 400 / 29599 | | 75 | | 04'39" (+00'41") | 400 / 29999 | | 76 | | 04'32" (+00'34") | 400 / 30399 | | 77 | | 04'31" (+00'33") | 400 / 30799 | | 78 | | 04'39" (+00'41") | 400 / 31199 | | 79 | | 04'37" (+00'39") | 400 / 31599 | | 80 | | 04'41" (+00'43") | 400 / 31999 | | 81 | | 04'21" (+00'23") | 400 / 32399 | | 82 | | 04'33" (+00'35") | 400 / 32799 | | 83 | | 04'37" (+00'39") | 400 / 33199 | | 84 | | 04'30" (+00'32") | 400 / 33599 | | 85 | | 04'30" (+00'32") | 400 / 33999 | | 86 | | 04'40" (+00'42") | 400 / 34399 | | 87 | | 04'37" (+00'39") | 400 / 34799 | | 88 | | 04'35" (+00'37") | 400 / 35199 | | 89 | | 04'31" (+00'33") | 400 / 35599 | | 90 | | 04'48" (+00'50") | 400 / 35999 | | 91 | | 04'17" (+00'19") | 400 / 36399 | | 92 | | 04'31" (+00'33") | 400 / 36799 | | 93 | | 04'29" (+00'31") | 400 / 37199 | | 94 | | 04'43" (+00'45") | 400 / 37599 | | 95 | | 04'37" (+00'39") | 400 / 37999 | | 96 | | 05'04" (+01'06") | 400 / 38399 | | 97 | | 04'56" (+00'58") | 400 / 38799 | | 98 | | 04'50" (+00'52") | 400 / 39199 | | 99 | | 04'49" (+00'51") | 400 / 39599 | | 100 | | 04'45" (+00'47") | 400 / 39999 | | 101 | | 04'51" (+00'53") | 400 / 40399 | | 102 | | 04'58" (+01'00") | 400 / 40799 | | 103 | | 05'01" (+01'03") | 400 / 41199 | | 104 | | 05'01" (+01'03") | 400 / 41599 | | 105 | | 04'53" (+00'55") | 400 / 41999 | | 106 | | 04'38" (+00'40") | 147 / 42147 |
 台北市Dannylin (玩沙者聯盟 首席)  總算破. 4小時了. 哈.
記錄一下. &學到了.
賽前體重. 61.7 +- 1kg
1.左側腹肌第一弱.
2.右側小腿最先抖. (38公里. 多處小抖動.)
3.快抽筋時, 即使前面有咬住的選手也該放掉. 調整配速.
步幅一定要縮小. 有點像小碎步. 把肌肉抖動減小,
緩過來之後才能再微微加速.
4.腹部痛時. 做後仰. 台頭挺胸拉伸. 賽前宣言: SUB4 壓力好大哦. 哈. 賽後評分: 中規中矩. 但對我來說. 有主場優勢. 哈. 給 4 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 | 135~153 | 79~89% | | 3:T乳酸耐力區 | 153~158 | 89~92% | | 4:A無氧耐力區 | 158~167 | 92~97.5% | | 5:I最大耗氧區 | 167~172 | 97.5~100% | | 最大心率為172 點此去設定最大心率 |
1月累積里程 : 468.74 km  ASICS Meta Speed Edge 累積 : 1120.3 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'07" | 00:04'07" | | 2 | 04'03" | 00:08'10" | | 3 | 04'19" | 00:12'29" | | 4 | 04'08" | 00:16'37" | | 5 | 04'23" | 00:21'00" | | 6 | 04'16" | 00:25'16" | | 7 | 04'17" | 00:29'33" | | 8 | 04'16" | 00:33'49" | | 9 | 04'24" | 00:38'13" | | 10 | 04'22" | 00:42'35" | | 11 | 04'21" | 00:46'56" | | 12 | 04'17" | 00:51'13" | | 13 | 04'26" | 00:55'39" | | 14 | 04'17" | 00:59'56" | | 15 | 04'32" | 01:04'28" | | 16 | 04'23" | 01:08'51" | | 17 | 04'31" | 01:13'22" | | 18 | 04'30" | 01:17'52" | | 19 | 04'27" | 01:22'19" | | 20 | 04'13" | 01:26'32" | | 21 | 04'20" | 01:30'52" | | 22 | 04'12" | 01:35'04" | | 23 | 04'15" | 01:39'19" | | 24 | 04'14" | 01:43'33" | | 25 | 04'16" | 01:47'49" | | 26 | 04'16" | 01:52'05" | | 27 | 04'30" | 01:56'35" | | 28 | 04'25" | 02:01'00" | | 29 | 04'37" | 02:05'37" | | 30 | 04'36" | 02:10'13" | | 31 | 04'37" | 02:14'50" | | 32 | 04'40" | 02:19'30" | | 33 | 04'26" | 02:23'56" | | 34 | 04'31" | 02:28'27" | | 35 | 04'38" | 02:33'05" | | 36 | 04'40" | 02:37'45" | | 37 | 04'32" | 02:42'17" | | 38 | 04'33" | 02:46'50" | | 39 | 04'59" | 02:51'49" | | 40 | 04'47" | 02:56'36" | | 41 | 05'01" | 03:01'37" | | 42 | 04'53" | 03:06'30" | | 42.1 | 04'37" | 03:07'11" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|
留言 
展開計圈分析
