全馬 | 04:50:00 | 06:52/km | 第39馬| 官方成績 |
| 日期 | 2016-10-22 |
| 成績 | 04:50:00 |
| 總名次 | - / - |
| 分組名次 | - / - |
| 平均速度 | 06:52/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:36'23" (+03'00") | 01:09'51" (+01'27") |
| 00:33'28" (+00'05") |
| 00:33'23" | 01:08'24" |
| 00:35'01" (+01'38") |
| 00:35'07" (+01'44") | 01:12'07" (+03'43") |
| 00:37'00" (+03'37") |
| 00:40'15" (+06'52") | 01:15'55" (+07'31") |
| 00:35'40" (+02'17") |
|
日期: 2016-10-22 14:30 - 總爬升: 217 m - 地點: 南澳 - 天氣: 晴陰雨 - 平均心率: 157 - 卡路里: 2101 Cal - 溫度: 31°C - 濕度: 67%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'41" (+00'27") | 1000 / 1000 |
| 2 | | 06'57" (+00'43") | 1000 / 2000 |
| 3 | | 08'02" (+01'48") | 1000 / 3000 |
| 4 | | 06'55" (+00'41") | 1000 / 4000 |
| 5 | | 07'45" (+01'31") | 1000 / 5000 |
| 6 | | 06'41" (+00'27") | 1000 / 6000 |
| 7 | | 07'14" (+01'00") | 1000 / 7000 |
| 8 | | 06'35" (+00'21") | 1000 / 8000 |
| 9 | | 06'41" (+00'27") | 1000 / 9000 |
| 10 | | 06'14" | 1000 / 10000 |
| 11 | | 07'26" (+01'12") | 1000 / 11000 |
| 12 | | 06'22" (+00'08") | 1000 / 12000 |
| 13 | | 06'49" (+00'35") | 1000 / 13000 |
| 14 | | 06'18" (+00'04") | 1000 / 14000 |
| 15 | | 06'26" (+00'12") | 1000 / 15000 |
| 16 | | 06'15" (+00'01") | 1000 / 16000 |
| 17 | | 06'22" (+00'08") | 1000 / 17000 |
| 18 | | 08'15" (+02'01") | 1000 / 18000 |
| 19 | | 07'35" (+01'21") | 1000 / 19000 |
| 20 | | 06'32" (+00'18") | 1000 / 20000 |
| 21 | | 06'53" (+00'39") | 1000 / 21000 |
| 22 | | 08'17" (+02'03") | 1000 / 22000 |
| 23 | | 06'52" (+00'38") | 1000 / 23000 |
| 24 | | 06'32" (+00'18") | 1000 / 24000 |
| 25 | | 06'30" (+00'16") | 1000 / 25000 |
| 26 | | 09'00" (+02'46") | 1000 / 26000 |
| 27 | | 06'34" (+00'20") | 1000 / 27000 |
| 28 | | 07'56" (+01'42") | 1000 / 28000 |
| 29 | | 06'44" (+00'30") | 1000 / 29000 |
| 30 | | 06'44" (+00'30") | 1000 / 30000 |
| 31 | | 08'40" (+02'26") | 1000 / 31000 |
| 32 | | 06'45" (+00'31") | 1000 / 32000 |
| 33 | | 09'02" (+02'48") | 1000 / 33000 |
| 34 | | 09'08" (+02'54") | 1000 / 34000 |
| 35 | | 06'37" (+00'23") | 1000 / 35000 |
| 36 | | 08'10" (+01'56") | 1000 / 36000 |
| 37 | | 06'51" (+00'37") | 1000 / 37000 |
| 38 | | 07'25" (+01'11") | 1000 / 38000 |
| 39 | | 06'47" (+00'33") | 1000 / 39000 |
| 40 | | 06'25" (+00'11") | 1000 / 40000 |
| 41 | | 06'21" (+00'07") | 566 / 40566 |
好久沒跑這麼長的距離了..
今天擔任慢慢跑配速失敗..
原因是天黑了路上沒燈只有靠著微弱的頭燈，所以專注在整個跑步的過程，還要提醒湯哥跟阿苗路況..
一開始往山上跑風景很優美..老天爺幫忙下一些雨讓我們涼快一點
今天根湯哥與阿苗跑，湯哥的速度很穩，唯一應該要注意腳步很重..阿苗的步伐很輕，但是速度忽快忽慢，只要穩定的速度100K沒問題的
賽前宣言: lsd訓練
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 126~153 | 65~79% |
| 2:M馬拉松配速區 | 153~172 | 79~89% |
| 3:T乳酸耐力區 | 172~178 | 89~92% |
| 4:A無氧耐力區 | 178~189 | 92~97.5% |
| 5:I最大耗氧區 | 189~194 | 97.5~100% |
| 最大心率為194 點此去設定最大心率 |
10月累積里程 : 613.02 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'42" | 00:06'42" |
| 2 | 06'57" | 00:13'39" |
| 3 | 08'03" | 00:21'42" |
| 4 | 06'56" | 00:28'38" |
| 5 | 07'45" | 00:36'23" |
| 6 | 06'42" | 00:43'05" |
| 7 | 07'14" | 00:50'19" |
| 8 | 06'36" | 00:56'55" |
| 9 | 06'42" | 01:03'37" |
| 10 | 06'14" | 01:09'51" |
| 11 | 07'26" | 01:17'17" |
| 12 | 06'22" | 01:23'39" |
| 13 | 06'50" | 01:30'29" |
| 14 | 06'18" | 01:36'47" |
| 15 | 06'27" | 01:43'14" |
| 16 | 06'15" | 01:49'29" |
| 17 | 06'26" | 01:55'55" |
| 18 | 08'12" | 02:04'07" |
| 19 | 07'36" | 02:11'43" |
| 20 | 06'32" | 02:18'15" |
| 21 | 06'54" | 02:25'09" |
| 22 | 08'17" | 02:33'26" |
| 23 | 06'53" | 02:40'19" |
| 24 | 06'33" | 02:46'52" |
| 25 | 06'30" | 02:53'22" |
| 26 | 09'01" | 03:02'23" |
| 27 | 06'34" | 03:08'57" |
| 28 | 07'56" | 03:16'53" |
| 29 | 06'45" | 03:23'38" |
| 30 | 06'44" | 03:30'22" |
| 31 | 08'41" | 03:39'03" |
| 32 | 06'45" | 03:45'48" |
| 33 | 09'03" | 03:54'51" |
| 34 | 09'09" | 04:04'00" |
| 35 | 06'37" | 04:10'37" |
| 36 | 08'11" | 04:18'48" |
| 37 | 06'51" | 04:25'39" |
| 38 | 07'25" | 04:33'04" |
| 39 | 06'48" | 04:39'52" |
| 40 | 06'25" | 04:46'17" |
| 40.6 | 06'22" | 04:49'54" |
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