恭喜破PB
全馬 | 03:22:47 | 04:48/km | 第24馬| 官方成績 |
| 日期 | 2023-12-17 |
| 成績 | 03:22:47 |
| 總名次 | 1508 / 8118 |
| 分組名次 | 421 / 1443 |
| 平均速度 | 04:48/km |
尚恩
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:23'27" | 00:46'56" |
| 00:23'29" (+00'02") |
| 00:23'48" (+00'21") | 00:47'29" (+00'33") |
| 00:23'41" (+00'14") |
| 00:24'02" (+00'35") | 00:47'49" (+00'53") |
| 00:23'47" (+00'20") |
| 00:23'50" (+00'23") | 00:48'43" (+01'47") |
| 00:24'53" (+01'26") |
|
日期: 2023-12-17 06:30 - 地點: 台北市 - 天氣: 陰雨 - 平均心率: 171 - 卡路里: 2782 Cal - 平均步頻: 182
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'43" (+00'10") | 1000 / 1000 |
| 2 | | 04'38" (+00'05") | 1000 / 2000 |
| 3 | | 04'40" (+00'07") | 1000 / 3000 |
| 4 | | 04'39" (+00'06") | 1000 / 4000 |
| 5 | | 04'45" (+00'12") | 1000 / 5000 |
| 6 | | 04'33" | 1000 / 6000 |
| 7 | | 04'44" (+00'11") | 1000 / 7000 |
| 8 | | 04'45" (+00'12") | 1000 / 8000 |
| 9 | | 04'40" (+00'07") | 1000 / 9000 |
| 10 | | 04'43" (+00'10") | 1000 / 10000 |
| 11 | | 04'42" (+00'09") | 1000 / 11000 |
| 12 | | 04'42" (+00'09") | 1000 / 12000 |
| 13 | | 04'46" (+00'13") | 1000 / 13000 |
| 14 | | 04'48" (+00'15") | 1000 / 14000 |
| 15 | | 04'47" (+00'14") | 1000 / 15000 |
| 16 | | 04'45" (+00'12") | 1000 / 16000 |
| 17 | | 04'45" (+00'12") | 1000 / 17000 |
| 18 | | 04'48" (+00'15") | 1000 / 18000 |
| 19 | | 04'42" (+00'09") | 1000 / 19000 |
| 20 | | 04'39" (+00'06") | 1000 / 20000 |
| 21 | | 04'52" (+00'19") | 1000 / 21000 |
| 22 | | 04'46" (+00'13") | 1000 / 22000 |
| 23 | | 04'51" (+00'18") | 1000 / 23000 |
| 24 | | 04'45" (+00'12") | 1000 / 24000 |
| 25 | | 04'46" (+00'13") | 1000 / 25000 |
| 26 | | 04'47" (+00'14") | 1000 / 26000 |
| 27 | | 04'39" (+00'06") | 1000 / 27000 |
| 28 | | 04'47" (+00'14") | 1000 / 28000 |
| 29 | | 04'50" (+00'17") | 1000 / 29000 |
| 30 | | 04'42" (+00'09") | 1000 / 30000 |
| 31 | | 04'40" (+00'07") | 1000 / 31000 |
| 32 | | 04'41" (+00'08") | 1000 / 32000 |
| 33 | | 04'48" (+00'15") | 1000 / 33000 |
| 34 | | 04'48" (+00'15") | 1000 / 34000 |
| 35 | | 04'51" (+00'18") | 1000 / 35000 |
| 36 | | 04'49" (+00'16") | 1000 / 36000 |
| 37 | | 04'50" (+00'17") | 1000 / 37000 |
| 38 | | 05'06" (+00'33") | 1000 / 38000 |
| 39 | | 04'57" (+00'24") | 1000 / 39000 |
| 40 | | 05'09" (+00'36") | 1000 / 40000 |
| 41 | | 05'03" (+00'30") | 1000 / 41000 |
| 42 | | 04'52" (+00'19") | 1000 / 42000 |
| 43 | | 04'22" | 459 / 42459 |
心率壞了憑體感跑
跟去年一樣上環東大道心率就故障
明明體感不錯卻顯示180以上
到後面也沒恢復正常
但是身體感覺比去年好非常多
到了30km沒有掉速疲憊的感覺
直到35km以後腳步開始變得沈重
勉強維持五分速左右
最後進終點也是唯一
跑進SUB4過程跟結束都沒抽筋的一次
———————————————————————
完賽心得：
全馬跑第八年了
臺北馬也連續八年
對我來說有特別的情感
八年前初馬就是臺北馬
前幾年總是跌跌撞撞
多次受傷狀況不佳
近幾年研究新的訓練方法
各種跑步知識名詞
各個心率區間效果
沒有教練沒有課表沒堆高跑量
用自己當實驗對象
就算練習的強度總是低別人許多
我相信自己訓練方法
對身體能量掌控
仍可以破個人最佳
加上合適的天氣
PB突破5分多鐘🎉🎉
賽後評分: 中規中矩
給 4 星 
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 123~150 | 65~79% |
| 2:M馬拉松配速區 | 150~169 | 79~89% |
| 3:T乳酸耐力區 | 169~174 | 89~92% |
| 4:A無氧耐力區 | 174~185 | 92~97.5% |
| 5:I最大耗氧區 | 185~190 | 97.5~100% |
| 最大心率為190 點此去設定最大心率 |
12月累積里程 : 192.96 km
TCX 2.0 上傳 | 12 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'44" | 00:04'44" |
| 2 | 04'38" | 00:09'22" |
| 3 | 04'40" | 00:14'02" |
| 4 | 04'40" | 00:18'42" |
| 5 | 04'45" | 00:23'27" |
| 6 | 04'34" | 00:28'01" |
| 7 | 04'45" | 00:32'46" |
| 8 | 04'46" | 00:37'32" |
| 9 | 04'40" | 00:42'12" |
| 10 | 04'44" | 00:46'56" |
| 11 | 04'43" | 00:51'39" |
| 12 | 04'43" | 00:56'22" |
| 13 | 04'46" | 01:01'08" |
| 14 | 04'49" | 01:05'57" |
| 15 | 04'47" | 01:10'44" |
| 16 | 04'46" | 01:15'30" |
| 17 | 04'45" | 01:20'15" |
| 18 | 04'49" | 01:25'04" |
| 19 | 04'42" | 01:29'46" |
| 20 | 04'39" | 01:34'25" |
| 21 | 04'53" | 01:39'18" |
| 22 | 04'46" | 01:44'04" |
| 23 | 04'51" | 01:48'55" |
| 24 | 04'46" | 01:53'41" |
| 25 | 04'46" | 01:58'27" |
| 26 | 04'47" | 02:03'14" |
| 27 | 04'40" | 02:07'54" |
| 28 | 04'47" | 02:12'41" |
| 29 | 04'51" | 02:17'32" |
| 30 | 04'42" | 02:22'14" |
| 31 | 04'41" | 02:26'55" |
| 32 | 04'41" | 02:31'36" |
| 33 | 04'49" | 02:36'25" |
| 34 | 04'48" | 02:41'13" |
| 35 | 04'51" | 02:46'04" |
| 36 | 04'50" | 02:50'54" |
| 37 | 04'50" | 02:55'44" |
| 38 | 05'07" | 03:00'51" |
| 39 | 04'57" | 03:05'48" |
| 40 | 05'09" | 03:10'57" |
| 41 | 05'03" | 03:16'00" |
| 42 | 04'53" | 03:20'53" |
| 42.5 | 04'23" | 03:22'54" |
展開計圈分析
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