| 《第二屆卓蘭馬拉松‐全馬配速4H30M》
上禮拜經過鎮西堡洗禮,這禮拜的卓蘭水果馬繼續本著來玩跑就好。忽然接到高賽哥的邀請擔任全馬4H30M的配速任務。
今天的路線感覺就像縮小版的鎮西堡，有了上週百K的磨練，今天就站站停下來享受卓蘭水果。
順利完成這次的任務 賽前宣言: 加油 賽後評分: 水果好吃 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 109~132 | 65~79% | | 2:M馬拉松配速區 | 132~149 | 79~89% | | 3:T乳酸耐力區 | 149~154 | 89~92% | | 4:A無氧耐力區 | 154~163 | 92~97.5% | | 5:I最大耗氧區 | 163~168 | 97.5~100% | | 最大心率為168 點此去設定最大心率 |
1月累積里程 : 681.20 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'35" | 00:05'35" | | 2 | 05'23" | 00:10'58" | | 3 | 05'28" | 00:16'26" | | 4 | 05'43" | 00:22'09" | | 5 | 07'15" | 00:29'24" | | 6 | 05'20" | 00:34'44" | | 7 | 05'20" | 00:40'04" | | 8 | 05'04" | 00:45'08" | | 9 | 07'18" | 00:52'26" | | 10 | 05'23" | 00:57'49" | | 11 | 05'25" | 01:03'14" | | 12 | 06'30" | 01:09'44" | | 13 | 05'41" | 01:15'25" | | 14 | 05'52" | 01:21'17" | | 15 | 06'59" | 01:28'16" | | 16 | 05'42" | 01:33'58" | | 17 | 06'54" | 01:40'52" | | 18 | 05'14" | 01:46'06" | | 19 | 05'28" | 01:51'34" | | 20 | 06'37" | 01:58'11" | | 21 | 08'34" | 02:06'45" | | 22 | 05'43" | 02:12'28" | | 23 | 05'46" | 02:18'14" | | 24 | 05'30" | 02:23'44" | | 25 | 05'39" | 02:29'23" | | 26 | 08'54" | 02:38'17" | | 27 | 07'16" | 02:45'33" | | 28 | 06'39" | 02:52'12" | | 29 | 05'41" | 02:57'53" | | 30 | 06'49" | 03:04'42" | | 31 | 05'34" | 03:10'16" | | 32 | 08'38" | 03:18'54" | | 33 | 06'57" | 03:25'51" | | 34 | 08'48" | 03:34'39" | | 35 | 09'41" | 03:44'20" | | 36 | 06'40" | 03:51'00" | | 37 | 06'45" | 03:57'45" | | 38 | 05'41" | 04:03'26" | | 39 | 05'58" | 04:09'24" | | 40 | 07'26" | 04:16'50" | | 41 | 05'09" | 04:21'59" | | 42 | 09'00" | 04:30'59" | | 42.3 | 04'12" | 04:32'25" |
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恭喜完成了第 30 馬
43.0 km | 04:28:47 | 06:15/km | 第30馬
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