| 2017 4/29 Challenge Taiwan人生第三場226，三鐵齡自2013年完成初標鐵至今第四個年頭。去年夏天因緣際會下，報名水協的救生班，學到三鐵最重用的技巧：踩水、救生四式中抬頭捷(游開放式水域定位用)、抽筋自解，水感上也提升不少，在開放式水域感到比較輕鬆自在不會緊張，雖然受訓期被操到有點嫑嫑的，但跟著同伴們一起堅持下去感覺挺不錯！
有鑑於2014、2015年二場226的經驗，分析(面對)自己騎車真的爛到不行，除了短距離能硬撐一下，只剩“騙照片”的功能。救生訓完之後8月開始練車，首先報了10月TWB一日雙塔團，開始周間踩訓練台當倉鼠、一到放假好天氣就沿西濱騎到永安折返，只練車完全沒游泳、跑步，由於騎車的里程快速的累積，一日雙塔也有驚無險下平安騎完(這種一次就好不會有第二次…)。
去年11月開始加入游泳、跑步練習，只是太久沒下水，救生訓期的水感幾乎還給教練了。往後的練習也是能練就練，沒課表、沒分有氧期、速度期、減量期，只有騎車注意迴轉數維持在90下，跑步步頻調整在170左右(之前約在158-160間)。大概也只能求穩不求快，希望後面能撐久一點，不要太早爆。
●練習量紀錄
2016年
10月 跑0 騎1350 游5.
11月 跑 73 騎 330 游 5.
12月 跑132 騎543 游 13
2017
1月 跑83 騎257 游10
2月 跑102 騎503 游 18
3月 跑155 騎589 游 18
第一次參加這種高規格的國際賽事，主辦單位很用心，邀請世界冠軍參加113賽事來炒熱氣氛，跑步賽道除了大會補給還有9個社團補給站的熱食暖心暖胃，轉換區也有志工服務，如中途有特殊需求，也可以先準備 ，游泳不上岸，直接水中折返，下水之後，按照前次的策略先靠邊游，省下定位的麻煩，第一圈去程折返游歪差點逆向，好在工作人員提醒我正確方向(指)，回去看了手錶游了4044M，多游200M 不然應該也可以提早5分鐘上岸，速度跟平常練習差不多 2分半/100M
騎車心率控制在145左右，天氣不錯陽光算客氣，風也不大，第一圈騎約3小時15分，補給策略也是保守一點每站都停，吃香蕉補足夠的水，第二圈才開吃能量膠二、三包，但開始覺得腿有痠，想到後面還有跑步怕股四頭大爆炸，即使隊友一直刷我卡，還是不為所動，心率强度放到140以下，第二圈騎了3小時40分，單車花了快7小時的時間，但跟之前二場幾乎花了快8小時左右，算是小有進步。
到了最後關鍵的跑步，到底能跑多少呢?不看錶5分半順順跑，過了10K感覺還OK，一直撐到20K 遇到撞牆期，進補給站除了香蕉吃熱食喝熱湯、仙草蜜、八寶粥、吸能量膠、吞BCAA膠囊，雙腿還是沒力…，好吧…開始跑走模式，幸好這時遇到隊友一路陪走陪跑聊天分散注意力，不然漫漫長路自己肯定要再多搞半小時，最後進終點算一算跑起來也有30K，至少刷掉前一場大爆炸的陰影也無憾了
2014 台東超鐵226 游1:45 騎7:49 跑6:04 總成績 15:38
2015 台東LAVA226 游1:32 騎8:14 跑6:47 總成績 16:34
2017 Challenge Taiwan226 游1:36 騎6:54 跑5:18 總成績 14:17
◎結論: 騎車部分還是要加強，偶爾也要騎一下山路 賽後評分: 很棒的賽事 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 122~149 | 65~79% | | 2:M馬拉松配速區 | 149~168 | 79~89% | | 3:T乳酸耐力區 | 168~173 | 89~92% | | 4:A無氧耐力區 | 173~184 | 92~97.5% | | 5:I最大耗氧區 | 184~189 | 97.5~100% | | 最大心率為189 點此去設定最大心率 |
4月累積里程 : 151.05 km  Mizuno WAVE RIDER 19 SW 累積 : 488.0 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 22'22" | 00:22'22" | | 2 | 23'49" | 00:46'11" | | 3 | 24'46" | 01:10'57" | | 4 | 25'29" | 01:36'26" | | 5 | 14'57" | 01:51'23" | | 6 | 03'07" | 01:54'30" | | 7 | 02'05" | 01:56'35" | | 8 | 01'55" | 01:58'30" | | 9 | 02'10" | 02:00'40" | | 10 | 02'32" | 02:03'12" | | 11 | 02'08" | 02:05'20" | | 12 | 01'56" | 02:07'16" | | 13 | 02'18" | 02:09'34" | | 14 | 01'52" | 02:11'26" | | 15 | 02'06" | 02:13'32" | | 16 | 02'06" | 02:15'38" | | 17 | 01'58" | 02:17'36" | | 18 | 02'09" | 02:19'45" | | 19 | 02'19" | 02:22'04" | | 20 | 02'12" | 02:24'16" | | 21 | 02'53" | 02:27'09" | | 22 | 02'26" | 02:29'35" | | 23 | 02'18" | 02:31'53" | | 24 | 02'01" | 02:33'54" | | 25 | 02'10" | 02:36'04" | | 26 | 03'13" | 02:39'17" | | 27 | 02'33" | 02:41'50" | | 28 | 01'42" | 02:43'32" | | 29 | 02'23" | 02:45'55" | | 30 | 02'26" | 02:48'21" | | 31 | 02'17" | 02:50'38" | | 32 | 02'06" | 02:52'44" | | 33 | 03'00" | 02:55'44" | | 34 | 02'41" | 02:58'25" | | 35 | 01'46" | 03:00'11" | | 36 | 01'35" | 03:01'46" | | 37 | 01'47" | 03:03'33" | | 38 | 02'37" | 03:06'10" | | 39 | 02'15" | 03:08'25" | | 40 | 01'58" | 03:10'23" | | 41 | 02'14" | 03:12'37" | | 42 | 02'07" | 03:14'44" | | 43 | 02'11" | 03:16'55" | | 44 | 02'13" | 03:19'08" | | 45 | 02'00" | 03:21'08" | | 46 | 01'56" | 03:23'04" | | 47 | 02'15" | 03:25'19" | | 48 | 02'13" | 03:27'32" | | 49 | 04'06" | 03:31'38" | | 50 | 02'55" | 03:34'33" | | 51 | 03'08" | 03:37'41" | | 52 | 02'08" | 03:39'49" | | 53 | 01'37" | 03:41'26" | | 54 | 01'21" | 03:42'47" | | 55 | 01'43" | 03:44'30" | | 56 | 01'53" | 03:46'23" | | 57 | 02'06" | 03:48'29" | | 58 | 02'02" | 03:50'31" | | 59 | 01'46" | 03:52'17" | | 60 | 01'58" | 03:54'15" | | 61 | 01'48" | 03:56'03" | | 62 | 02'24" | 03:58'27" | | 63 | 02'01" | 04:00'28" | | 64 | 01'36" | 04:02'04" | | 65 | 02'24" | 04:04'28" | | 66 | 02'45" | 04:07'13" | | 67 | 02'34" | 04:09'47" | | 68 | 01'46" | 04:11'33" | | 69 | 01'24" | 04:12'57" | | 70 | 01'47" | 04:14'44" | | 71 | 01'45" | 04:16'29" | | 72 | 01'42" | 04:18'11" | | 73 | 01'32" | 04:19'43" | | 74 | 02'28" | 04:22'11" | | 75 | 01'40" | 04:23'51" | | 76 | 03'15" | 04:27'06" | | 77 | 01'57" | 04:29'03" | | 78 | 02'13" | 04:31'16" | | 79 | 01'52" | 04:33'08" | | 80 | 01'38" | 04:34'46" | | 81 | 01'32" | 04:36'18" | | 82 | 01'49" | 04:38'07" | | 83 | 01'47" | 04:39'54" | | 84 | 01'49" | 04:41'43" | | 85 | 02'03" | 04:43'46" | | 86 | 01'59" | 04:45'45" | | 87 | 01'58" | 04:47'43" | | 88 | 02'21" | 04:50'04" | | 89 | 01'45" | 04:51'49" | | 90 | 02'04" | 04:53'53" | | 91 | 01'54" | 04:55'47" | | 92 | 01'39" | 04:57'26" | | 93 | 01'51" | 04:59'17" | | 94 | 01'58" | 05:01'15" | | 95 | 02'00" | 05:03'15" | | 96 | 01'40" | 05:04'55" | | 97 | 04'18" | 05:09'13" | | 98 | 02'19" | 05:11'32" | | 99 | 02'07" | 05:13'39" | | 100 | 02'15" | 05:15'54" | | 101 | 02'24" | 05:18'18" | | 102 | 02'43" | 05:21'01" | | 103 | 01'56" | 05:22'57" | | 104 | 02'03" | 05:25'00" | | 105 | 02'19" | 05:27'19" | | 106 | 02'07" | 05:29'26" | | 107 | 01'57" | 05:31'23" | | 108 | 02'11" | 05:33'34" | | 109 | 02'00" | 05:35'34" | | 110 | 02'21" | 05:37'55" | | 111 | 02'09" | 05:40'04" | | 112 | 02'40" | 05:42'44" | | 113 | 02'50" | 05:45'34" | | 114 | 02'44" | 05:48'18" | | 115 | 02'11" | 05:50'29" | | 116 | 01'51" | 05:52'20" | | 117 | 02'22" | 05:54'42" | | 118 | 03'07" | 05:57'49" | | 119 | 02'06" | 05:59'55" | | 120 | 02'05" | 06:02'00" | | 121 | 02'41" | 06:04'41" | | 122 | 02'26" | 06:07'07" | | 123 | 02'19" | 06:09'26" | | 124 | 03'03" | 06:12'29" | | 125 | 03'10" | 06:15'39" | | 126 | 02'07" | 06:17'46" | | 127 | 01'46" | 06:19'32" | | 128 | 01'45" | 06:21'17" | | 129 | 02'14" | 06:23'31" | | 130 | 02'48" | 06:26'19" | | 131 | 02'05" | 06:28'24" | | 132 | 02'02" | 06:30'26" | | 133 | 02'41" | 06:33'07" | | 134 | 02'15" | 06:35'22" | | 135 | 02'43" | 06:38'05" | | 136 | 02'14" | 06:40'19" | | 137 | 02'00" | 06:42'19" | | 138 | 02'26" | 06:44'45" | | 139 | 02'21" | 06:47'06" | | 140 | 02'32" | 06:49'38" | | 141 | 06'20" | 06:55'58" | | 142 | 03'43" | 06:59'41" | | 143 | 02'55" | 07:02'36" | | 144 | 02'11" | 07:04'47" | | 145 | 01'39" | 07:06'26" | | 146 | 01'52" | 07:08'18" | | 147 | 02'00" | 07:10'18" | | 148 | 02'46" | 07:13'04" | | 149 | 02'34" | 07:15'38" | | 150 | 01'54" | 07:17'32" | | 151 | 02'28" | 07:20'00" | | 152 | 01'53" | 07:21'53" | | 153 | 02'44" | 07:24'37" | | 154 | 02'22" | 07:26'59" | | 155 | 01'49" | 07:28'48" | | 156 | 02'07" | 07:30'55" | | 157 | 03'03" | 07:33'58" | | 158 | 03'10" | 07:37'08" | | 159 | 02'44" | 07:39'52" | | 160 | 01'34" | 07:41'26" | | 161 | 01'38" | 07:43'04" | | 162 | 02'14" | 07:45'18" | | 163 | 01'57" | 07:47'15" | | 164 | 01'54" | 07:49'09" | | 165 | 02'36" | 07:51'45" | | 166 | 02'54" | 07:54'39" | | 167 | 02'57" | 07:57'36" | | 168 | 02'14" | 07:59'50" | | 169 | 02'56" | 08:02'46" | | 170 | 02'23" | 08:05'09" | | 171 | 02'00" | 08:07'09" | | 172 | 01'45" | 08:08'54" | | 173 | 01'52" | 08:10'46" | | 174 | 02'23" | 08:13'09" | | 175 | 02'01" | 08:15'10" | | 176 | 02'27" | 08:17'37" | | 177 | 02'22" | 08:19'59" | | 178 | 02'34" | 08:22'33" | | 179 | 02'21" | 08:24'54" | | 180 | 02'19" | 08:27'13" | | 181 | 02'11" | 08:29'24" | | 182 | 02'24" | 08:31'48" | | 183 | 02'05" | 08:33'53" | | 184 | 01'55" | 08:35'48" | | 185 | 02'00" | 08:37'48" | | 186 | 02'32" | 08:40'20" | | 187 | 01'53" | 08:42'13" | | 188 | 02'18" | 08:44'31" | | 189 | 09'08" | 08:53'39" | | 190 | 08'12" | 09:01'51" | | 191 | 05'04" | 09:06'55" | | 192 | 05'52" | 09:12'47" | | 193 | 05'12" | 09:17'59" | | 194 | 05'22" | 09:23'21" | | 195 | 05'08" | 09:28'29" | | 196 | 05'37" | 09:34'06" | | 197 | 05'58" | 09:40'04" | | 198 | 05'47" | 09:45'51" | | 199 | 07'37" | 09:53'28" | | 200 | 05'43" | 09:59'11" | | 201 | 06'12" | 10:05'23" | | 202 | 05'40" | 10:11'03" | | 203 | 05'53" | 10:16'56" | | 204 | 06'06" | 10:23'02" | | 205 | 09'21" | 10:32'23" | | 206 | 07'18" | 10:39'41" | | 207 | 06'12" | 10:45'53" | | 208 | 06'24" | 10:52'17" | | 209 | 06'59" | 10:59'16" | | 210 | 07'08" | 11:06'24" | | 211 | 07'37" | 11:14'01" | | 212 | 07'02" | 11:21'03" | | 213 | 06'46" | 11:27'49" | | 214 | 07'45" | 11:35'34" | | 215 | 08'30" | 11:44'04" | | 216 | 09'53" | 11:53'57" | | 217 | 10'21" | 12:04'18" | | 218 | 10'11" | 12:14'29" | | 219 | 10'29" | 12:24'58" | | 220 | 07'27" | 12:32'25" | | 221 | 09'25" | 12:41'50" | | 222 | 10'09" | 12:51'59" | | 223 | 09'08" | 13:01'07" | | 224 | 11'18" | 13:12'25" | | 225 | 09'13" | 13:21'38" | | 226 | 10'20" | 13:31'58" | | 227 | 09'52" | 13:41'50" | | 228 | 10'46" | 13:52'36" | | 229 | 11'03" | 14:03'39" | | 230 | 10'33" | 14:14'12" | | 230.4 | 08'14" | 14:17'53" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|
新北市
留言 
展開計圈分析
