| 補給:賽前25分鐘能量飲
補膠:7.5/15/20/28/37 KM
咖啡因:21 /37 KM
BCAA: 22 / 32 KM
雖然沒破PB, 值得欣慰的是只差自己預期目標12秒,前5K覺得比自己目標配速快,但體感還可以,就想試試以此配速努力看看!還好賽前有模擬官方路線影片,在幾個重要的點來補給~但果然馬拉松是30K之後才開始,環東高架出乎意料沒掉速、不過河濱33K後開始變得艱難些,意志力又要派上用場了!!
30K 朋友的補給,喝了可樂精神又來了~37K 後不看錶了,不讓掉速動搖自己的意志力,就是使命頂過去~
40K 南京東路最後2K 真的完全靠意志力~中間小腿差點抽筋! 通過終點時小腿隱約感覺抽筋,有著上次長榮馬經驗,這次不敢蹲下來、在場邊小走&拉筋,好險safe!
第一次碳板鞋S4 跑完全程,果然是不暴力的碳板好鞋,適合我這種跑不快的跑者~接下來要調整東馬的目標了~~
馬拉松這件事真的是一分耕耘、一分收獲!有練就有~除了成績,更享受那種訓練過程帶來的充實感!
賽前宣言: 認真跑 賽後評分: 天氣不錯 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 |
12月累積里程 : 250.58 km Asics S4 累積 : 183.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'21" | 00:05'21" | 2 | 05'21" | 00:10'42" | 3 | 05'23" | 00:16'05" | 4 | 05'21" | 00:21'26" | 5 | 05'32" | 00:26'58" | 6 | 05'17" | 00:32'15" | 7 | 05'22" | 00:37'37" | 8 | 05'22" | 00:42'59" | 9 | 05'17" | 00:48'16" | 10 | 05'22" | 00:53'38" | 11 | 05'19" | 00:58'57" | 12 | 05'17" | 01:04'14" | 13 | 05'20" | 01:09'34" | 14 | 05'20" | 01:14'54" | 15 | 05'18" | 01:20'12" | 16 | 05'17" | 01:25'29" | 17 | 05'21" | 01:30'50" | 18 | 05'20" | 01:36'10" | 19 | 05'19" | 01:41'29" | 20 | 05'18" | 01:46'47" | 21 | 05'27" | 01:52'14" | 22 | 05'20" | 01:57'34" | 23 | 05'20" | 02:02'54" | 24 | 05'27" | 02:08'21" | 25 | 05'20" | 02:13'41" | 26 | 05'19" | 02:19'00" | 27 | 05'14" | 02:24'14" | 28 | 05'18" | 02:29'32" | 29 | 05'21" | 02:34'53" | 30 | 05'15" | 02:40'08" | 31 | 05'18" | 02:45'26" | 32 | 05'16" | 02:50'42" | 33 | 05'18" | 02:56'00" | 34 | 05'26" | 03:01'26" | 35 | 05'30" | 03:06'56" | 36 | 05'35" | 03:12'31" | 37 | 05'34" | 03:18'05" | 38 | 05'39" | 03:23'44" | 39 | 05'28" | 03:29'12" | 40 | 05'36" | 03:34'48" | 41 | 05'37" | 03:40'25" | 42 | 05'40" | 03:46'05" | 42.6 | 05'39" | 03:49'17" |
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