恭喜完成了第 10 馬
全馬 | 05:44:45 | 08:10/km | 第10馬| 官方成績 |
| 日期 | 2016-03-27 |
| 成績 | 05:44:45 |
| 總名次 | 482 / 725 |
| 分組名次 | 186 / 251 |
| 平均速度 | 08:10/km |
shadow (LDS超馬團)
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:32'23" | 01:07'12" |
| 00:34'49" (+02'26") |
| 00:37'59" (+05'36") | 01:18'00" (+10'48") |
| 00:40'01" (+07'38") |
| 00:41'11" (+08'48") | 01:26'04" (+18'52") |
| 00:44'53" (+12'30") |
| 00:46'58" (+14'35") | 01:33'59" (+26'47") |
| 00:47'01" (+14'38") |
|
日期: 2016-03-27 06:30 - 總爬升: 382 m - 地點: 上上下下的139線 - 天氣: 涼爽適合跑步的好天氣 - 平均心率: 127 - 卡路里: 2240 Cal - 溫度: 14°C - 濕度: 66%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'38" (+00'21") | 1000 / 1000 |
| 2 | | 06'35" (+00'18") | 1000 / 2000 |
| 3 | | 06'18" (+00'01") | 1000 / 3000 |
| 4 | | 06'33" (+00'16") | 1000 / 4000 |
| 5 | | 06'17" | 1000 / 5000 |
| 6 | | 06'25" (+00'08") | 1000 / 6000 |
| 7 | | 06'32" (+00'15") | 1000 / 7000 |
| 8 | | 07'44" (+01'27") | 1000 / 8000 |
| 9 | | 07'09" (+00'52") | 1000 / 9000 |
| 10 | | 06'56" (+00'39") | 1000 / 10000 |
| 11 | | 08'40" (+02'23") | 1000 / 11000 |
| 12 | | 07'17" (+01'00") | 1000 / 12000 |
| 13 | | 07'36" (+01'19") | 1000 / 13000 |
| 14 | | 07'11" (+00'54") | 1000 / 14000 |
| 15 | | 07'13" (+00'56") | 1000 / 15000 |
| 16 | | 07'35" (+01'18") | 1000 / 16000 |
| 17 | | 07'48" (+01'31") | 1000 / 17000 |
| 18 | | 08'14" (+01'57") | 1000 / 18000 |
| 19 | | 07'31" (+01'14") | 1000 / 19000 |
| 20 | | 08'51" (+02'34") | 1000 / 20000 |
| 21 | | 07'13" (+00'56") | 1000 / 21000 |
| 22 | | 08'42" (+02'25") | 1000 / 22000 |
| 23 | | 08'10" (+01'53") | 1000 / 23000 |
| 24 | | 09'01" (+02'44") | 1000 / 24000 |
| 25 | | 08'02" (+01'45") | 1000 / 25000 |
| 26 | | 07'17" (+01'00") | 1000 / 26000 |
| 27 | | 08'06" (+01'49") | 1000 / 27000 |
| 28 | | 08'44" (+02'27") | 1000 / 28000 |
| 29 | | 09'31" (+03'14") | 1000 / 29000 |
| 30 | | 11'13" (+04'56") | 1000 / 30000 |
| 31 | | 10'36" (+04'19") | 1000 / 31000 |
| 32 | | 10'56" (+04'39") | 1000 / 32000 |
| 33 | | 08'12" (+01'55") | 1000 / 33000 |
| 34 | | 08'06" (+01'49") | 1000 / 34000 |
| 35 | | 09'05" (+02'48") | 1000 / 35000 |
| 36 | | 09'57" (+03'40") | 1000 / 36000 |
| 37 | | 08'50" (+02'33") | 1000 / 37000 |
| 38 | | 09'29" (+03'12") | 1000 / 38000 |
| 39 | | 09'45" (+03'28") | 1000 / 39000 |
| 40 | | 08'58" (+02'41") | 1000 / 40000 |
| 41 | | 08'08" (+01'51") | 1000 / 41000 |
| 42 | | 08'09" (+01'52") | 1000 / 42000 |
| 43 | | 08'22" (+02'05") | 393 / 42393 |
基本體能不足
再次被連續上坡打敗了
先甘後苦的八卦馬路線
每5K時間也跟著每況愈下啦~
從第1個5K跑32分，接著34分，37分，
再來40分，41分，
最後兩個5K跑44分，46分
越跑越慢了~^_^~
鍛鍊不夠的結果，完全反應在時間上
中間連續走了4~5K
雖然走很大
後來還是一樣跑到大腿快抽筋 = =
不過印象中快抽筋時里程已到34K
相較之前跑20~21K就快抽筋GG
好像有一些些長進吧？
不過可惜的是
走太大
這次沒能破台北渣打馬的pb
也就是，下次再繼續努力吧！
蝦密？哩供啥？還有下次哦？不會吧？O_O"
賽前宣言: 此種自虐傾向，目前尚無藥可醫…惟有跑而已 = =
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
3月累積里程 :
222.76 km 
MIZUNO wave rider 18 累積 :
1016.4 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'39" | 00:06'39" |
| 2 | 06'35" | 00:13'14" |
| 3 | 06'18" | 00:19'32" |
| 4 | 06'34" | 00:26'06" |
| 5 | 06'17" | 00:32'23" |
| 6 | 06'26" | 00:38'49" |
| 7 | 06'33" | 00:45'22" |
| 8 | 07'45" | 00:53'07" |
| 9 | 07'09" | 01:00'16" |
| 10 | 06'56" | 01:07'12" |
| 11 | 08'41" | 01:15'53" |
| 12 | 07'17" | 01:23'10" |
| 13 | 07'37" | 01:30'47" |
| 14 | 07'11" | 01:37'58" |
| 15 | 07'13" | 01:45'11" |
| 16 | 07'35" | 01:52'46" |
| 17 | 07'49" | 02:00'35" |
| 18 | 08'14" | 02:08'49" |
| 19 | 07'32" | 02:16'21" |
| 20 | 08'51" | 02:25'12" |
| 21 | 07'14" | 02:32'26" |
| 22 | 08'42" | 02:41'08" |
| 23 | 08'11" | 02:49'19" |
| 24 | 09'02" | 02:58'21" |
| 25 | 08'02" | 03:06'23" |
| 26 | 07'18" | 03:13'41" |
| 27 | 08'06" | 03:21'47" |
| 28 | 08'44" | 03:30'31" |
| 29 | 09'31" | 03:40'02" |
| 30 | 11'14" | 03:51'16" |
| 31 | 10'37" | 04:01'53" |
| 32 | 10'56" | 04:12'49" |
| 33 | 08'12" | 04:21'01" |
| 34 | 08'07" | 04:29'08" |
| 35 | 09'06" | 04:38'14" |
| 36 | 09'57" | 04:48'11" |
| 37 | 08'51" | 04:57'02" |
| 38 | 09'29" | 05:06'31" |
| 39 | 09'46" | 05:16'17" |
| 40 | 08'58" | 05:25'15" |
| 41 | 08'09" | 05:33'24" |
| 42 | 08'09" | 05:41'33" |
| 42.4 | 08'22" | 05:44'51" |
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