| 100.0 km | 10:11:33 | 06:06/km | 第76馬官方成績 | 日期 | 2020-02-08 | 成績 | 10:11:33 | 總名次 | 2 / 24 | 分組名次 | - / - | 平均速度 | 06:06/km |
陳阿誠 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:26'12" | 00:52'42" | | 00:26'30" (+00'18") | | 00:27'12" (+01'00") | 00:55'13" (+02'31") | | 00:28'01" (+01'49") | | 00:27'54" (+01'42") | 00:56'06" (+03'24") | | 00:28'12" (+02'00") | | 00:29'12" (+03'00") | 00:58'16" (+05'34") | | 00:29'04" (+02'52") | | 00:29'47" (+03'35") | 00:59'19" (+06'37") | | 00:29'32" (+03'20") | | 00:30'08" (+03'56") | 00:59'39" (+06'57") | | 00:29'31" (+03'19") | | 00:30'24" (+04'12") | 01:01'45" (+09'03") | | 00:31'21" (+05'09") | | 00:32'15" (+06'03") | 01:02'58" (+10'16") | | 00:30'43" (+04'31") | | 00:31'12" (+05'00") | 01:01'33" (+08'51") | | 00:30'21" (+04'09") | | 00:30'30" (+04'18") | 00:58'53" (+06'11") | | 00:28'23" (+02'11") | |
日期: 2020-02-08 07:02 - 平均心率: 179 - 卡路里: 5570 Cal - 總步數: 110086 - 平均步頻: 183 - 平均步幅: 92 cm - 溫度: 16°C - 濕度: 73% - PM2.5: 良好(8) 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) | 1 | | 05'34" (+00'34") | 1003 / 1003 | 190 / 94 | 2 | | 05'16" (+00'16") | 1000 / 2003 | 186 / 101 | 3 | | 05'13" (+00'13") | 1000 / 3003 | 188 / 101 | 4 | | 05'12" (+00'12") | 1000 / 4003 | 186 / 102 | 5 | | 05'15" (+00'15") | 1002 / 5006 | 186 / 102 |
6 | | 05'19" (+00'19") | 1000 / 6006 | 185 / 101 | 7 | | 05'37" (+00'37") | 1001 / 7007 | 180 / 98 | 8 | | 05'19" (+00'19") | 1000 / 8007 | 186 / 100 | 9 | | 05'20" (+00'20") | 1000 / 9008 | 185 / 100 | 10 | | 05'23" (+00'23") | 1002 / 10011 | 185 / 100 | 11 | | 05'23" (+00'23") | 1000 / 11011 | 185 / 100 | 12 | | 05'34" (+00'34") | 1001 / 12013 | 184 / 97 | 13 | | 05'35" (+00'35") | 1002 / 13016 | 183 / 97 | 14 | | 05'35" (+00'35") | 1001 / 14017 | 183 / 97 | 15 | | 05'35" (+00'35") | 1001 / 15018 | 184 / 96 | 16 | | 05'35" (+00'35") | 1002 / 16021 | 184 / 96 | 17 | | 05'34" (+00'34") | 1002 / 17023 | 184 / 97 | 18 | | 05'44" (+00'44") | 1000 / 18024 | 184 / 94 | 19 | | 05'38" (+00'38") | 1001 / 19025 | 183 / 96 | 20 | | 05'59" (+00'59") | 1002 / 20028 | 179 / 92 | 21 | | 05'36" (+00'36") | 1001 / 21030 | 184 / 96 | 22 | | 05'37" (+00'37") | 1001 / 22032 | 184 / 96 | 23 | | 05'41" (+00'41") | 1002 / 23034 | 183 / 95 | 24 | | 05'45" (+00'45") | 1000 / 24035 | 183 / 94 | 25 | | 05'50" (+00'50") | 1000 / 25036 | 183 / 92 | 26 | | 05'39" (+00'39") | 1003 / 26039 | 184 / 95 | 27 | | 05'45" (+00'45") | 1000 / 27040 | 183 / 94 | 28 | | 05'41" (+00'41") | 1002 / 28043 | 184 / 95 | 29 | | 05'38" (+00'38") | 1000 / 29043 | 183 / 96 | 30 | | 05'56" (+00'56") | 1000 / 30043 | 181 / 92 | 31 | | 06'20" (+01'20") | 1000 / 31044 | 175 / 89 | 32 | | 05'42" (+00'42") | 1002 / 32046 | 183 / 95 | 33 | | 05'45" (+00'45") | 1003 / 33049 | 183 / 94 | 34 | | 05'44" (+00'44") | 1001 / 34051 | 183 / 94 | 35 | | 05'54" (+00'54") | 1000 / 35051 | 182 / 92 | 36 | | 06'19" (+01'19") | 1000 / 36051 | 180 / 87 | 37 | | 05'50" (+00'50") | 1000 / 37052 | 181 / 94 | 38 | | 05'38" (+00'38") | 1001 / 38053 | 184 / 95 | 39 | | 05'47" (+00'47") | 1000 / 39054 | 183 / 93 | 40 | | 06'06" (+01'06") | 1000 / 40054 | 182 / 89 | 41 | | 06'20" (+01'20") | 1000 / 41055 | 178 / 88 | 42 | | 05'55" (+00'55") | 1001 / 42056 | 183 / 92 | 43 | | 05'55" (+00'55") | 1001 / 43058 | 183 / 91 | 44 | | 05'53" (+00'53") | 1000 / 44059 | 183 / 92 | 45 | | 05'55" (+00'55") | 1001 / 45060 | 183 / 92 | 46 | | 06'16" (+01'16") | 1003 / 46064 | 183 / 86 | 47 | | 05'55" (+00'55") | 1001 / 47065 | 183 / 91 | 48 | | 05'50" (+00'50") | 1001 / 48066 | 184 / 92 | 49 | | 05'56" (+00'56") | 1000 / 49067 | 184 / 91 | 50 | | 06'13" (+01'13") | 1001 / 50069 | 180 / 88 | 51 | | 05'58" (+00'58") | 1001 / 51070 | 184 / 90 | 52 | | 06'22" (+01'22") | 1001 / 52072 | 182 / 85 | 53 | | 06'00" (+01'00") | 1002 / 53074 | 183 / 90 | 54 | | 06'02" (+01'02") | 1000 / 54075 | 184 / 89 | 55 | | 06'00" (+01'00") | 1001 / 55076 | 183 / 90 | 56 | | 06'12" (+01'12") | 1000 / 56076 | 182 / 88 | 57 | | 05'42" (+00'42") | 1000 / 57077 | 186 / 93 | 58 | | 05'51" (+00'51") | 1001 / 58079 | 185 / 92 | 59 | | 06'10" (+01'10") | 1002 / 59081 | 184 / 88 | 60 | | 06'20" (+01'20") | 1000 / 60081 | 182 / 86 | 61 | | 06'13" (+01'13") | 1000 / 61082 | 181 / 88 | 62 | | 06'01" (+01'01") | 1000 / 62083 | 183 / 90 | 63 | | 06'03" (+01'03") | 1001 / 63085 | 183 / 89 | 64 | | 06'10" (+01'10") | 1002 / 64087 | 182 / 88 | 65 | | 06'23" (+01'23") | 1000 / 65087 | 180 / 86 | 66 | | 06'25" (+01'25") | 1000 / 66088 | 181 / 85 | 67 | | 06'19" (+01'19") | 1001 / 67089 | 181 / 87 | 68 | | 06'13" (+01'13") | 1000 / 68090 | 181 / 88 | 69 | | 06'23" (+01'23") | 1002 / 69092 | 180 / 86 | 70 | | 06'21" (+01'21") | 1000 / 70093 | 180 / 87 | 71 | | 06'51" (+01'51") | 1000 / 71094 | 177 / 82 | 72 | | 06'13" (+01'13") | 1001 / 72095 | 181 / 88 | 73 | | 06'40" (+01'40") | 1000 / 73096 | 179 / 83 | 74 | | 06'45" (+01'45") | 1001 / 74097 | 178 / 82 | 75 | | 06'17" (+01'17") | 1000 / 75098 | 182 / 87 | 76 | | 06'09" (+01'09") | 1000 / 76099 | 182 / 89 | 77 | | 06'13" (+01'13") | 1002 / 77101 | 182 / 87 | 78 | | 06'00" (+01'00") | 1001 / 78102 | 183 / 90 | 79 | | 06'03" (+01'03") | 1002 / 79105 | 183 / 90 | 80 | | 06'02" (+01'02") | 1000 / 80105 | 183 / 90 | 81 | | 06'39" (+01'39") | 1001 / 81106 | 179 / 83 | 82 | | 06'26" (+01'26") | 1000 / 82107 | 180 / 85 | 83 | | 06'27" (+01'27") | 1002 / 83109 | 180 / 85 | 84 | | 06'11" (+01'11") | 1002 / 84111 | 182 / 88 | 85 | | 06'21" (+01'21") | 1000 / 85112 | 181 / 86 | 86 | | 06'16" (+01'16") | 1001 / 86113 | 182 / 87 | 87 | | 06'03" (+01'03") | 1002 / 87115 | 182 / 90 | 88 | | 05'59" (+00'59") | 1002 / 88117 | 183 / 90 | 89 | | 05'57" (+00'57") | 1002 / 89120 | 182 / 91 | 90 | | 06'09" (+01'09") | 1000 / 90120 | 181 / 89 | 91 | | 06'38" (+01'38") | 1000 / 91121 | 177 / 84 | 92 | | 06'17" (+01'17") | 1001 / 92122 | 181 / 87 | 93 | | 05'57" (+00'57") | 1001 / 93124 | 182 / 92 | 94 | | 05'44" (+00'44") | 1000 / 94124 | 183 / 94 | 95 | | 05'54" (+00'54") | 1001 / 95126 | 183 / 92 | 96 | | 05'58" (+00'58") | 1002 / 96129 | 182 / 91 | 97 | | 05'39" (+00'39") | 1001 / 97130 | 185 / 95 | 98 | | 05'35" (+00'35") | 1001 / 98132 | 186 / 95 | 99 | | 05'08" (+00'08") | 1000 / 99132 | 189 / 102 | 100 | | 05'14" (+00'14") | 1002 / 100135 | 188 / 101 | 101 | | 05'00" | 1000 / 101135 | 191 / 104 |
隔了兩個月沒比賽,因為年底有事加上一月找不到可以報的,今年終於開工有記錄了。最近武漢肺炎的疫情也讓幾場大比賽都取消了,還好超馬協會挺住壓力,不想跑的全額退費,想跑的加強防疫, 讓我對他們印象加分不少。
今年新增100K組,我看到時立即決定報了,本來就比較喜歡目標距離的賽制,早點跑完可以趕車回家;而且我跑過五次100K,成績都不太好,感覺進步空間比較大。
去年跑過二次24H後,彷彿感覺100K只是還好的距離,賽前也就沒有很緊張的規劃配速、補給的策略,只有大概目標希望破十小時,其他心力都放在前一天要拜訪朋友和買手機殼,哈。結果因為放太鬆,忘了這場連運動飲料都不提供,只有鹹甜三合一,起跑前十分鐘發現,也來不及去買了,那就這樣吧(也許待會厚臉皮去跟別人要一點來喝就好)。還好今天天氣涼,甚至有點冷,流汗沒那麼多,倒是鼻水一直流,也分不清是天氣的關係還是我的感冒未癒,其實有點擔心我的身體狀況。
前二小時腳還沒開始酸,跑起來真是輕鬆愉快,唯一只有要注意配速別太快,預計以5'30"跑三小時到33K,六小時到63K,然後後面儘量守住sub10,前面跑的還好,只是休息時間比預期久,加上去就拖累了均速。因為進公補站都要噴酒精,私補則常要吞BCAA膠囊,吞藥是我的弱項~還要跟內圈48H組的選手打招呼交流一下,反正前面也不知道在慢什麼。
我們這組才16個人,總排取五好像很有機會,可是實際名次還是很難說,跑到四小時還在第6名,其實心裡有點不安,每圈回來看到螢幕心情難免受影響。而轉折出現在11點半開始供應滷肉飯時,很多人跑去吃了,而我打算只吸威德,算是省了一點時間。
也可能是全馬距離後,大家速度都開始放慢了吧,但是第五、第六小時分別是接力組、6H組的最後衝刺,氣氛跟著熱烈起來,我也漸漸來到第三名,跟前面後面都差了幾圈。但是六小時後,再也守不住總均速6分,八小時只有78.3K,看來破十無望了,只想小破PB就好。
而隨著場上人數減少,比較有機會看到同組的成績,發現我和第二名的距離在縮短(而且他頭上帶個風車很好認),原本被他套了十幾圈,後來變成我套回去。也沒想太多名次的事,只想著也許他也在拼守住十小時,那就一起努力吧。
到85K再吞一包BCAA,覺得腳筋有比較鬆開了,原本3小時上一次廁所的第三次也先不要了。隨著第一名在我前10圈左右跑完,我的圈數來到個位數,變成熱血的紅色,那就不要保留衝一波了。配速終於回到5字頭,順利在天黑前完成了比賽。只是場邊一直想去看的關家良一個展已經收攤,只能過去簡短聊一下。
賽後還能走到捷運站,就當作排乳酸吧。 賽後評分: 感謝主辦單位勇於承擔,順利完成這項比賽 給 4 星 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 120~146 | 65~79% | 2:M馬拉松配速區 | 146~164 | 79~89% | 3:T乳酸耐力區 | 164~170 | 89~92% | 4:A無氧耐力區 | 170~180 | 92~97.5% | 5:I最大耗氧區 | 180~185 | 97.5~100% | 最大心率為185 點此去設定最大心率 |
2月累積里程 : 407.90 km 母子鱷魚 跟上來 綠 累積 : 1055.2 kmMW Watch 上傳 | 4 years ago 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'33" | 00:05'33" | 2 | 05'11" | 00:10'44" | 3 | 05'08" | 00:15'52" | 4 | 05'08" | 00:21'00" | 5 | 05'12" | 00:26'12" | 6 | 05'13" | 00:31'25" | 7 | 05'25" | 00:36'50" | 8 | 05'18" | 00:42'08" | 9 | 05'14" | 00:47'22" | 10 | 05'20" | 00:52'42" | 11 | 05'20" | 00:58'02" | 12 | 05'30" | 01:03'32" | 13 | 05'29" | 01:09'01" | 14 | 05'28" | 01:14'29" | 15 | 05'25" | 01:19'54" | 16 | 05'33" | 01:25'27" | 17 | 05'27" | 01:30'54" | 18 | 05'33" | 01:36'27" | 19 | 05'39" | 01:42'06" | 20 | 05'49" | 01:47'55" | 21 | 05'34" | 01:53'29" | 22 | 05'28" | 01:58'57" | 23 | 05'34" | 02:04'31" | 24 | 05'39" | 02:10'10" | 25 | 05'39" | 02:15'49" | 26 | 05'39" | 02:21'28" | 27 | 05'44" | 02:27'12" | 28 | 05'35" | 02:32'47" | 29 | 05'36" | 02:38'23" | 30 | 05'38" | 02:44'01" | 31 | 05'55" | 02:49'56" | 32 | 06'12" | 02:56'08" | 33 | 05'31" | 03:01'39" | 34 | 05'46" | 03:07'25" | 35 | 05'48" | 03:13'13" | 36 | 05'52" | 03:19'05" | 37 | 06'09" | 03:25'14" | 38 | 05'40" | 03:30'54" | 39 | 05'39" | 03:36'33" | 40 | 05'44" | 03:42'17" | 41 | 06'04" | 03:48'21" | 42 | 06'12" | 03:54'33" | 43 | 05'46" | 04:00'19" | 44 | 05'54" | 04:06'13" | 45 | 05'51" | 04:12'04" | 46 | 05'50" | 04:17'54" | 47 | 06'10" | 04:24'04" | 48 | 05'51" | 04:29'55" | 49 | 05'46" | 04:35'41" | 50 | 05'55" | 04:41'36" | 51 | 06'02" | 04:47'38" | 52 | 05'54" | 04:53'32" | 53 | 06'17" | 04:59'49" | 54 | 05'52" | 05:05'41" | 55 | 06'03" | 05:11'44" | 56 | 05'54" | 05:17'38" | 57 | 06'05" | 05:23'43" | 58 | 05'38" | 05:29'21" | 59 | 05'47" | 05:35'08" | 60 | 06'07" | 05:41'15" | 61 | 06'14" | 05:47'29" | 62 | 06'06" | 05:53'35" | 63 | 06'01" | 05:59'36" | 64 | 05'57" | 06:05'33" | 65 | 06'06" | 06:11'39" | 66 | 06'13" | 06:17'52" | 67 | 06'27" | 06:24'19" | 68 | 06'15" | 06:30'34" | 69 | 06'11" | 06:36'45" | 70 | 06'15" | 06:43'00" | 71 | 06'16" | 06:49'16" | 72 | 06'44" | 06:56'00" | 73 | 06'12" | 07:02'12" | 74 | 06'36" | 07:08'48" | 75 | 06'27" | 07:15'15" | 76 | 06'33" | 07:21'48" | 77 | 06'04" | 07:27'52" | 78 | 06'11" | 07:34'03" | 79 | 05'58" | 07:40'01" | 80 | 05'57" | 07:45'58" | 81 | 05'53" | 07:51'51" | 82 | 06'26" | 07:58'17" | 83 | 06'16" | 08:04'33" | 84 | 06'27" | 08:11'00" | 85 | 06'10" | 08:17'10" | 86 | 06'09" | 08:23'19" | 87 | 06'13" | 08:29'32" | 88 | 06'09" | 08:35'41" | 89 | 05'56" | 08:41'37" | 90 | 05'54" | 08:47'31" | 91 | 05'57" | 08:53'28" | 92 | 06'21" | 08:59'49" | 93 | 06'28" | 09:06'17" | 94 | 05'49" | 09:12'06" | 95 | 05'55" | 09:18'01" | 96 | 05'41" | 09:23'42" | 97 | 05'55" | 09:29'37" | 98 | 05'48" | 09:35'25" | 99 | 05'36" | 09:41'01" | 100 | 05'23" | 09:46'24" | 101 | 05'05" | 09:51'29" | 102 | 05'11" | 09:56'40" | 101.5 | -8'-35" | 10:01'13" |
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