|  恭喜破PB 全馬 | 03:52:12 | 05:30/km | 第29馬| 官方成績 | | 日期 | 2019-09-22 | | 成績 | 03:52:12 | | 總名次 | 3961 / 10555 | | 分組名次 | 309 / 1839 | | 平均速度 | 05:30/km |
lan  | 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:26'05" (+00'47") | 00:51'23" | | 00:25'18" | | 00:25'35" (+00'17") | 00:51'38" (+00'15") | | 00:26'03" (+00'45") | | 00:27'45" (+02'27") | 00:54'56" (+03'33") | | 00:27'11" (+01'53") | | 00:27'23" (+02'05") | 00:56'06" (+04'43") | | 00:28'43" (+03'25") | |
日期: 2019-09-22 14:18 - 總爬升: 150 m - 平均心率: 134 - 卡路里: 1422 Cal - 平均步頻: 170 | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 05'08" (+00'36") | 1000 / 1000 | | 2 | | 05'13" (+00'41") | 1000 / 2000 | | 3 | | 05'05" (+00'33") | 1000 / 3000 | | 4 | | 05'18" (+00'46") | 1000 / 4000 | | 5 | | 05'20" (+00'48") | 1000 / 5000 |
| 6 | | 05'09" (+00'37") | 1000 / 6000 | | 7 | | 05'08" (+00'36") | 1000 / 7000 | | 8 | | 05'07" (+00'35") | 1000 / 8000 | | 9 | | 04'42" (+00'10") | 1000 / 9000 | | 10 | | 05'09" (+00'37") | 1000 / 10000 | | 11 | | 05'34" (+01'02") | 1000 / 11000 | | 12 | | 05'09" (+00'37") | 1000 / 12000 | | 13 | | 05'14" (+00'42") | 1000 / 13000 | | 14 | | 04'32" | 1000 / 14000 | | 15 | | 05'05" (+00'33") | 1000 / 15000 | | 16 | | 05'00" (+00'28") | 1000 / 16000 | | 17 | | 05'22" (+00'50") | 1000 / 17000 | | 18 | | 05'30" (+00'58") | 1000 / 18000 | | 19 | | 04'59" (+00'27") | 1000 / 19000 | | 20 | | 05'09" (+00'37") | 1000 / 20000 | | 21 | | 05'09" (+00'37") | 1000 / 21000 | | 22 | | 05'20" (+00'48") | 1000 / 22000 | | 23 | | 05'23" (+00'51") | 1000 / 23000 | | 24 | | 05'47" (+01'15") | 1000 / 24000 | | 25 | | 06'03" (+01'31") | 1000 / 25000 | | 26 | | 05'23" (+00'51") | 1000 / 26000 | | 27 | | 05'21" (+00'49") | 1000 / 27000 | | 28 | | 05'00" (+00'28") | 1000 / 28000 | | 29 | | 05'36" (+01'04") | 1000 / 29000 | | 30 | | 05'48" (+01'16") | 1000 / 30000 | | 31 | | 05'23" (+00'51") | 1000 / 31000 | | 32 | | 06'02" (+01'30") | 1000 / 32000 | | 33 | | 05'08" (+00'36") | 1000 / 33000 | | 34 | | 05'33" (+01'01") | 1000 / 34000 | | 35 | | 05'15" (+00'43") | 1000 / 35000 | | 36 | | 05'40" (+01'08") | 1000 / 36000 | | 37 | | 06'04" (+01'32") | 1000 / 37000 | | 38 | | 05'28" (+00'56") | 1000 / 38000 | | 39 | | 05'46" (+01'14") | 1000 / 39000 | | 40 | | 05'42" (+01'10") | 1000 / 40000 | | 41 | | 05'38" (+01'06") | 1000 / 41000 | | 42 | | 05'34" (+01'02") | 1000 / 42000 | | 43 | | 05'20" (+00'48") | 1000 / 43000 |
不知道是錶不準還是大會里程加量太多，反正是跑完了。
很冷，雞皮疙瘩黏著手，手腳沒什麼感覺，幾次低頭看看褲子有沒有穿好😛
綿綿細雨增添冷度，還有些風，去程還覺得緩下好順暢，回程就開始還債，幾個緩上坡，還好，都是跑得起來的坡度。
俄羅斯人很少喝水，出門無論是地鐵還是博物館、公園，都少有廁所，這幾天拉車從郊區到市區，水量攝取也少，跑起來居然感覺身體不需要太多水，水站停留將紙杯掐出一個尖口，蘸了一口就脫離，因此，停留水站的時間及次數都少了，這是氣候的關係，也讓我省下不少蘑菇的時間。
小破PB近1分鐘，是距離2018年4月韓國櫻花馬之後最佳成績，真的心滿意足。
原本對這場賽事的自我期待很低，只是來享受比台灣低20°-25°的氣溫，如果破4我就偷笑，少了預期心理的壓力，能夠小破PB非常開心。
記得93石門水庫跑山，5小時5分跑到心灰意冷，立馬勤練;這次跑3小時52分，回去也要再練，正負都要增強!
#賽道寬敞
#轉彎不少還有幾個U迴轉
#感謝Roger晨跑美照 賽前宣言: 避暑跑，再好好的觀光 賽後評分: 很冷 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 117~142 | 65~79% | | 2:M馬拉松配速區 | 142~160 | 79~89% | | 3:T乳酸耐力區 | 160~165 | 89~92% | | 4:A無氧耐力區 | 165~175 | 92~97.5% | | 5:I最大耗氧區 | 175~180 | 97.5~100% | | 最大心率為180 點此去設定最大心率 |
9月累積里程 : 319.66 km  mizuna J1GB147602 累積 : 1240.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'08" | 00:05'08" | | 2 | 05'13" | 00:10'21" | | 3 | 05'06" | 00:15'27" | | 4 | 07'01" | 00:22'28" | | 5 | 03'37" | 00:26'05" | | 6 | 05'09" | 00:31'14" | | 7 | 05'09" | 00:36'23" | | 8 | 05'07" | 00:41'30" | | 9 | 04'43" | 00:46'13" | | 10 | 05'10" | 00:51'23" | | 11 | 05'34" | 00:56'57" | | 12 | 05'10" | 01:02'07" | | 13 | 05'14" | 01:07'21" | | 14 | 04'32" | 01:11'53" | | 15 | 05'05" | 01:16'58" | | 16 | 05'01" | 01:21'59" | | 17 | 05'22" | 01:27'21" | | 18 | 05'31" | 01:32'52" | | 19 | 04'59" | 01:37'51" | | 20 | 05'10" | 01:43'01" | | 21 | 05'09" | 01:48'10" | | 22 | 05'21" | 01:53'31" | | 23 | 05'23" | 01:58'54" | | 24 | 05'48" | 02:04'42" | | 25 | 06'04" | 02:10'46" | | 26 | 05'24" | 02:16'10" | | 27 | 05'21" | 02:21'31" | | 28 | 05'01" | 02:26'32" | | 29 | 05'37" | 02:32'09" | | 30 | 05'48" | 02:37'57" | | 31 | 05'24" | 02:43'21" | | 32 | 06'02" | 02:49'23" | | 33 | 05'09" | 02:54'32" | | 34 | 05'33" | 03:00'05" | | 35 | 05'15" | 03:05'20" | | 36 | 05'41" | 03:11'01" | | 37 | 06'04" | 03:17'05" | | 38 | 05'29" | 03:22'34" | | 39 | 05'46" | 03:28'20" | | 40 | 05'43" | 03:34'03" | | 41 | 05'38" | 03:39'41" | | 42 | 05'34" | 03:45'15" | | 43 | 05'21" | 03:50'36" | | 43.3 | 05'03" | 03:52'19" |
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