游明樺 2017/02/03 訓練日誌

游明樺台北市
ID 228870

265 位追隨者

< 上一篇

下一篇 >

游明樺

111.0 km | 10:57:18 | 05:55/km

日期: 2017-02-03 20:10 - 地點: 河濱公園 - 天氣: 晴朗 - 卡路里: 6535 Cal - 平均步頻: 168 - 溫度: 20°C - 濕度: 64%

Pace: 05'52" / 05'57" / 06'09" / 05'54" / 05'49" / 05'54" / 05'58" / 05'50" / 05'50" / 06'03" / 06'03" / 06'00" / 05'59" / 05'53" / 05'47" / 05'46" / 05'48" / 05'41" / 05'44" / 05'47" / 10'16" / 05'57" / 06'01" / 05'47" / 05'43" / 05'45" / 05'36" / 05'55" / 05'37" / 05'35" / 05'36" / 05'35" / 05'31" / 05'48" / 05'43" / 05'50" / 05'42" / 05'51" / 05'53" / 05'33" / 15'45" / 05'52" / 06'18" / 05'48" / 05'59" / 06'02" / 05'57" / 06'11" / 05'57" / 05'46" / 05'53" / 05'59" / 06'13" / 06'06" / 05'54" / 05'55" / 05'43" / 05'29" / 05'23" / 05'19" / 19'33" / 06'01" / 06'17" / 05'51" / 06'03" / 06'05" / 05'56" / 06'12" / 05'57" / 05'45" / 05'51" / 06'01" / 06'06" / 06'12" / 06'05" / 06'01" / 05'58" / 05'56" / 06'01" / 05'50" / 14'08" / 06'05" / 06'11" / 06'01" / 06'00" / 05'55" / 05'59" / 06'10" / 06'06" / 05'59" / 06'03" / 06'03" / 06'09" / 06'10" / 06'03" / 06'02" / 06'07" / 06'08" / 06'01" / 06'00" / 21'08" / 05'59" / 05'48" / 06'06" / 05'24" / 06'02" / 06'33" / 06'13" / 06'12" / 06'19" / 06'15" / 02'30" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'47"

(05'47")

05'47" (+00'29")

1000 / 1000

05'56"

(11'43")

05'56" (+00'38")

1000 / 2000

06'08"

(17'52")

06'08" (+00'50")

1000 / 3000

05'54"

(23'47")

05'54" (+00'36")

1000 / 4000

05'48"

(29'35")

05'48" (+00'30")

1000 / 5000

展開計圈分析

05'54"

(35'30")

05'54" (+00'36")

1000 / 6000

05'57"

(41'27")

05'57" (+00'39")

1000 / 7000

05'50"

(47'17")

05'50" (+00'32")

1000 / 8000

05'50"

(53'08")

05'50" (+00'32")

1000 / 9000

06'02"

(59'11")

06'02" (+00'44")

1000 / 10000

06'03"

(01:05'14")

06'03" (+00'45")

1000 / 11000

05'59"

(01:11'13")

05'59" (+00'41")

1000 / 12000

05'58"

(01:17'12")

05'58" (+00'40")

1000 / 13000

05'53"

(01:23'05")

05'53" (+00'35")

1000 / 14000

05'46"

(01:28'52")

05'46" (+00'28")

1000 / 15000

05'45"

(01:34'38")

05'45" (+00'27")

1000 / 16000

05'48"

(01:40'26")

05'48" (+00'30")

1000 / 17000

05'41"

(01:46'08")

05'41" (+00'23")

1000 / 18000

05'43"

(01:51'51")

05'43" (+00'25")

1000 / 19000

05'47"

(01:57'38")

05'47" (+00'29")

1000 / 20000

05'41"

(02:03'19")

05'41" (+00'23")

1000 / 21000

05'57"

(02:09'16")

05'57" (+00'39")

1000 / 22000

06'00"

(02:15'17")

06'00" (+00'42")

1000 / 23000

05'47"

(02:21'04")

05'47" (+00'29")

1000 / 24000

05'43"

(02:26'48")

05'43" (+00'25")

1000 / 25000

05'45"

(02:32'33")

05'45" (+00'27")

1000 / 26000

05'35"

(02:38'09")

05'35" (+00'17")

1000 / 27000

05'54"

(02:44'03")

05'54" (+00'36")

1000 / 28000

05'37"

(02:49'41")

05'37" (+00'19")

1000 / 29000

05'34"

(02:55'16")

05'34" (+00'16")

1000 / 30000

05'35"

(03:00'51")

05'35" (+00'17")

1000 / 31000

05'35"

(03:06'26")

05'35" (+00'17")

1000 / 32000

05'31"

(03:11'57")

05'31" (+00'13")

1000 / 33000

05'47"

(03:17'45")

05'47" (+00'29")

1000 / 34000

05'43"

(03:23'29")

05'43" (+00'25")

1000 / 35000

05'49"

(03:29'18")

05'49" (+00'31")

1000 / 36000

05'42"

(03:35'01")

05'42" (+00'24")

1000 / 37000

05'50"

(03:40'51")

05'50" (+00'32")

1000 / 38000

05'53"

(03:46'44")

05'53" (+00'35")

1000 / 39000

05'33"

(03:52'17")

05'33" (+00'15")

1000 / 40000

05'52"

(03:58'10")

05'52" (+00'34")

1000 / 41000

05'52"

(04:04'02")

05'52" (+00'34")

1000 / 42000

06'17"

(04:10'20")

06'17" (+00'59")

1000 / 43000

05'48"

(04:16'08")

05'48" (+00'30")

1000 / 44000

05'59"

(04:22'07")

05'59" (+00'41")

1000 / 45000

06'01"

(04:28'09")

06'01" (+00'43")

1000 / 46000

05'56"

(04:34'06")

05'56" (+00'38")

1000 / 47000

06'11"

(04:40'17")

06'11" (+00'53")

1000 / 48000

05'56"

(04:46'13")

05'56" (+00'38")

1000 / 49000

05'47"

(04:52'00")

05'47" (+00'29")

1000 / 50000

05'52"

(04:57'53")

05'52" (+00'34")

1000 / 51000

05'58"

(05:03'52")

05'58" (+00'40")

1000 / 52000

05'59"

(05:09'51")

05'59" (+00'41")

1000 / 53000

06'05"

(05:15'56")

06'05" (+00'47")

1000 / 54000

05'54"

(05:21'50")

05'54" (+00'36")

1000 / 55000

05'54"

(05:27'45")

05'54" (+00'36")

1000 / 56000

05'43"

(05:33'28")

05'43" (+00'25")

1000 / 57000

05'28"

(05:38'57")

05'28" (+00'10")

1000 / 58000

05'23"

(05:44'20")

05'23" (+00'05")

1000 / 59000

05'18"

(05:49'39")

05'18"

1000 / 60000

05'49"

(05:55'28")

05'49" (+00'31")

1000 / 61000

06'00"

(06:01'29")

06'00" (+00'42")

1000 / 62000

06'17"

(06:07'46")

06'17" (+00'59")

1000 / 63000

05'51"

(06:13'37")

05'51" (+00'33")

1000 / 64000

06'02"

(06:19'39")

06'02" (+00'44")

1000 / 65000

06'05"

(06:25'44")

06'05" (+00'47")

1000 / 66000

05'56"

(06:31'41")

05'56" (+00'38")

1000 / 67000

06'11"

(06:37'52")

06'11" (+00'53")

1000 / 68000

05'57"

(06:43'50")

05'57" (+00'39")

1000 / 69000

05'45"

(06:49'35")

05'45" (+00'27")

1000 / 70000

05'50"

(06:55'26")

05'50" (+00'32")

1000 / 71000

06'01"

(07:01'27")

06'01" (+00'43")

1000 / 72000

06'05"

(07:07'33")

06'05" (+00'47")

1000 / 73000

06'12"

(07:13'45")

06'12" (+00'54")

1000 / 74000

06'04"

(07:19'50")

06'04" (+00'46")

1000 / 75000

06'01"

(07:25'51")

06'01" (+00'43")

1000 / 76000

05'57"

(07:31'48")

05'57" (+00'39")

1000 / 77000

05'56"

(07:37'45")

05'56" (+00'38")

1000 / 78000

06'00"

(07:43'45")

06'00" (+00'42")

1000 / 79000

05'50"

(07:49'36")

05'50" (+00'32")

1000 / 80000

05'45"

(07:55'21")

05'45" (+00'27")

1000 / 81000

06'05"

(08:01'26")

06'05" (+00'47")

1000 / 82000

06'11"

(08:07'38")

06'11" (+00'53")

1000 / 83000

06'00"

(08:13'38")

06'00" (+00'42")

1000 / 84000

05'59"

(08:19'38")

05'59" (+00'41")

1000 / 85000

05'55"

(08:25'34")

05'55" (+00'37")

1000 / 86000

05'58"

(08:31'32")

05'58" (+00'40")

1000 / 87000

06'10"

(08:37'43")

06'10" (+00'52")

1000 / 88000

06'05"

(08:43'49")

06'05" (+00'47")

1000 / 89000

05'59"

(08:49'48")

05'59" (+00'41")

1000 / 90000

06'01"

(08:55'50")

06'01" (+00'43")

1000 / 91000

06'03"

(09:01'54")

06'03" (+00'45")

1000 / 92000

06'08"

(09:08'02")

06'08" (+00'50")

1000 / 93000

06'10"

(09:14'13")

06'10" (+00'52")

1000 / 94000

06'02"

(09:20'15")

06'02" (+00'44")

1000 / 95000

06'02"

(09:26'18")

06'02" (+00'44")

1000 / 96000

06'07"

(09:32'25")

06'07" (+00'49")

1000 / 97000

06'07"

(09:38'32")

06'07" (+00'49")

1000 / 98000

06'01"

(09:44'33")

06'01" (+00'43")

1000 / 99000

100

06'00"

(09:50'34")

06'00" (+00'42")

1000 / 100000

101

05'50"

(09:56'24")

05'50" (+00'32")

1000 / 101000

102

05'58"

(10:02'23")

05'58" (+00'40")

1000 / 102000

103

05'47"

(10:08'11")

05'47" (+00'29")

1000 / 103000

104

06'06"

(10:14'17")

06'06" (+00'48")

1000 / 104000

105

05'24"

(10:19'41")

05'24" (+00'06")

1000 / 105000

106

06'01"

(10:25'42")

06'01" (+00'43")

1000 / 106000

107

06'27"

(10:32'10")

06'27" (+01'09")

1000 / 107000

108

06'18"

(10:38'28")

06'18" (+01'00")

1000 / 108000

109

06'12"

(10:44'41")

06'12" (+00'54")

1000 / 109000

110

06'15"

(10:50'56")

06'15" (+00'57")

1000 / 110000

111

06'13"

(10:57'09")

06'13" (+00'55")

1000 / 111000

112

00'08"

(10:57'18")

07'09" (+01'51")

20 / 111020

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

留言

台北市

游明樺

張詩宜說推

留言

因為報名了今年3.31~4.2日的橫越台灣246公里超級馬拉松
為了體驗跨夜跑及睡眠不足時會碰到的狀況
特別規劃了2.3~4.日的12小時跨夜跑的練習
為了安全的考量選擇將練習場地規劃在河濱公園內
以單趟20公里的距離分六趟進行這一次的訓練
這麼做的原因是因為路線單純而且設立補給站也方便
同時來讓參與的夥伴也都有個可以休息的地方

特別感謝山貓路跑團及老孫團長的協助
除了將週五晚間山貓團練的地點改在木柵恆光橋下
更動員了非常多的山貓團友給予支援
除了分時段陪跑之外，補給區的設置及人員物資管控
都有賴山貓路跑團的各位朋友熱情的支援
晚間七點多陸續有山貓團友及友團的朋友抵達現場
看這麼大的陣仗我心裡面是很激動啦

說實在的跨夜連續跑12小時我自己都沒什麼把握
但是這個私人活動能有這麼多朋友的支持跟參與
無形之中也讓我更有信心去面對未來12小時的挑戰
因為有堅強的後勤補給團跟陪跑的各位
我才可以放心無顧忌地進行12小時的跨夜跑練習

只能說跨夜跑跟平常的練跑比較起來確實有一定的難度
除了要跟生理時鐘抗衡之外還得保持前進的動力
除了不斷的鼓勵自己之外還需要更強大的意志力支撐
老實說從第一趟起跑開始我就覺得好累好想睡
為了今晚的跨夜練習從早上七點開始就沒有再休息過
臀大肌的傷貌似造成腰部髖關節的痛
跑起來的每一步都不是很舒服，每一趟都想睡
真的要感謝的還是前來幫忙的每一位朋友
就是因為有你們我才能夠繼續堅持下去

總觀這一次的跨夜跑練習發現自己太過依賴液體補給的補充，固態食物攝取的份量比較少，因為每次回到補給站時真的累得吃不下固態補給，所以在後段的時候幾度差點出現血糖偏低的狀況，雖然身上都有攜帶威德能量補給包但是消耗的速度過快有點來不及，這個在跑246橫台賽時真的必須要強迫自己立即調整。

第一趟的近30人陪跑團
第二趟約10人出發7人跑完全程
(哲軒、健安、晃晃、艾登、一力等)
第三趟5個人奉陪到底（仲廷、哲軒、建龍、Allen）
第四趟3人成團2人完跑（健龍、仲廷）
第五趟3人成團2人完跑（康齡大哥、哲軒）
第六趟也是近10位陪跑
（靜君姐、麗雪姐、江山風、雅惠姐、素津姐、Sandy Lin、建成大哥、Brian Tzeng、Tim Lin、張詩宜）
謝謝大家

2月累積里程 : 404.57 km

HOKA ONE ONE CLIFTON3（藍）累積 : 886.3 km

TCX 上傳 | 7 years ago

世耀王, Hsiang Wu 和其他 27 人說推

留言

觀看另 13 則留言

游明樺謝謝宗杰，這一晚真的滿滿感動啦

2017-02-06 10:32 ·

1 個人推

世耀王恭喜您已經看見橫台的終點了！

2017-02-12 12:43 ·

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'52"	00:05'52"
2	05'57"	00:11'49"
3	06'09"	00:17'58"
4	05'54"	00:23'52"
5	05'49"	00:29'41"
6	05'54"	00:35'35"
7	05'58"	00:41'33"
8	05'50"	00:47'23"
9	05'50"	00:53'13"
10	06'03"	00:59'16"
11	06'03"	01:05'19"
12	06'00"	01:11'19"
13	05'59"	01:17'18"
14	05'53"	01:23'11"
15	05'47"	01:28'58"
16	05'46"	01:34'44"
17	05'48"	01:40'32"
18	05'41"	01:46'13"
19	05'44"	01:51'57"
20	05'47"	01:57'44"
21	10'16"	02:08'00"
22	05'57"	02:13'57"
23	06'01"	02:19'58"
24	05'47"	02:25'45"
25	05'43"	02:31'28"
26	05'45"	02:37'13"
27	05'36"	02:42'49"
28	05'55"	02:48'44"
29	05'37"	02:54'21"
30	05'35"	02:59'56"
31	05'36"	03:05'32"
32	05'35"	03:11'07"
33	05'31"	03:16'38"
34	05'48"	03:22'26"
35	05'43"	03:28'09"
36	05'50"	03:33'59"
37	05'42"	03:39'41"
38	05'51"	03:45'32"
39	05'53"	03:51'25"
40	05'33"	03:56'58"
41	15'45"	04:12'43"
42	05'52"	04:18'35"
43	06'18"	04:24'53"
44	05'48"	04:30'41"
45	05'59"	04:36'40"
46	06'02"	04:42'42"
47	05'57"	04:48'39"
48	06'11"	04:54'50"
49	05'57"	05:00'47"
50	05'46"	05:06'33"
51	05'53"	05:12'26"
52	05'59"	05:18'25"
53	06'13"	05:24'38"
54	06'06"	05:30'44"
55	05'54"	05:36'38"
56	05'55"	05:42'33"
57	05'43"	05:48'16"
58	05'29"	05:53'45"
59	05'23"	05:59'08"
60	05'19"	06:04'27"
61	19'33"	06:24'00"
62	06'01"	06:30'01"
63	06'17"	06:36'18"
64	05'51"	06:42'09"
65	06'03"	06:48'12"
66	06'05"	06:54'17"
67	05'56"	07:00'13"
68	06'12"	07:06'25"
69	05'57"	07:12'22"
70	05'45"	07:18'07"
71	05'51"	07:23'58"
72	06'01"	07:29'59"
73	06'06"	07:36'05"
74	06'12"	07:42'17"
75	06'05"	07:48'22"
76	06'01"	07:54'23"
77	05'58"	08:00'21"
78	05'56"	08:06'17"
79	06'01"	08:12'18"
80	05'50"	08:18'08"
81	14'08"	08:32'16"
82	06'05"	08:38'21"
83	06'11"	08:44'32"
84	06'01"	08:50'33"
85	06'00"	08:56'33"
86	05'55"	09:02'28"
87	05'59"	09:08'27"
88	06'10"	09:14'37"
89	06'06"	09:20'43"
90	05'59"	09:26'42"
91	06'03"	09:32'45"
92	06'03"	09:38'48"
93	06'09"	09:44'57"
94	06'10"	09:51'07"
95	06'03"	09:57'10"
96	06'02"	10:03'12"
97	06'07"	10:09'19"
98	06'08"	10:15'27"
99	06'01"	10:21'28"
100	06'00"	10:27'28"
101	21'08"	10:48'36"
102	05'59"	10:54'35"
103	05'48"	11:00'23"
104	06'06"	11:06'29"
105	05'24"	11:11'53"
106	06'02"	11:17'55"
107	06'33"	11:24'28"
108	06'13"	11:30'41"
109	06'12"	11:36'53"
110	06'19"	11:43'12"
111	06'15"	11:49'27"
111.0	02'26"	11:49'30"