|  100.0 km | 12:35:19 | 07:33/km | 第81馬| 官方成績 | | 日期 | 2018-11-24 | | 成績 | 12:35:19 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 07:33/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:29'54" (+01'25") | 00:58'23" | | 00:28'29" | | 00:29'12" (+00'43") | 00:59'59" (+01'36") | | 00:30'47" (+02'18") | | 00:35'31" (+07'02") | 01:18'11" (+19'48") | | 00:42'40" (+14'11") | | 00:43'47" (+15'18") | 01:20'03" (+21'40") | | 00:36'16" (+07'47") | | 00:41'23" (+12'54") | 01:17'17" (+18'54") | | 00:35'54" (+07'25") | | 00:34'39" (+06'10") | 01:14'25" (+16'02") | | 00:39'46" (+11'17") | | 00:42'28" (+13'59") | 01:28'17" (+29'54") | | 00:45'49" (+17'20") | | 00:43'37" (+15'08") | 01:21'02" (+22'39") | | 00:37'25" (+08'56") | | 00:37'47" (+09'18") | 01:17'04" (+18'41") | | 00:39'17" (+10'48") | | 00:39'31" (+11'02") | 01:14'52" (+16'29") | | 00:35'21" (+06'52") | |
日期: 2018-11-24 21:00 - 平均心率: 154 - 卡路里: 5850 Cal - 平均步頻: 166 - 溫度: 20°C - 濕度: 91% - PM2.5: 良好(6) | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 06'35" (+01'02") | 1000 / 1000 | | 2 | | 05'49" (+00'16") | 1000 / 2000 | | 3 | | 05'47" (+00'14") | 1000 / 3000 | | 4 | | 05'58" (+00'25") | 1000 / 4000 | | 5 | | 05'43" (+00'10") | 1000 / 5000 |
| 6 | | 05'40" (+00'07") | 1000 / 6000 | | 7 | | 05'43" (+00'10") | 1000 / 7000 | | 8 | | 05'33" | 1000 / 8000 | | 9 | | 05'44" (+00'11") | 1000 / 9000 | | 10 | | 05'46" (+00'13") | 1000 / 10000 | | 11 | | 05'49" (+00'16") | 1000 / 11000 | | 12 | | 05'46" (+00'13") | 1000 / 12000 | | 13 | | 05'52" (+00'19") | 1000 / 13000 | | 14 | | 05'54" (+00'21") | 1000 / 14000 | | 15 | | 05'49" (+00'16") | 1000 / 15000 | | 16 | | 06'09" (+00'36") | 1000 / 16000 | | 17 | | 06'04" (+00'31") | 1000 / 17000 | | 18 | | 06'29" (+00'56") | 1000 / 18000 | | 19 | | 05'54" (+00'21") | 1000 / 19000 | | 20 | | 06'08" (+00'35") | 1000 / 20000 | | 21 | | 07'41" (+02'08") | 1000 / 21000 | | 22 | | 06'52" (+01'19") | 1000 / 22000 | | 23 | | 06'55" (+01'22") | 1000 / 23000 | | 24 | | 06'51" (+01'18") | 1000 / 24000 | | 25 | | 07'05" (+01'32") | 1000 / 25000 | | 26 | | 09'00" (+03'27") | 1000 / 26000 | | 27 | | 06'56" (+01'23") | 1000 / 27000 | | 28 | | 07'48" (+02'15") | 1000 / 28000 | | 29 | | 06'18" (+00'45") | 1000 / 29000 | | 30 | | 10'02" (+04'29") | 1000 / 30000 | | 31 | | 08'28" (+02'55") | 1000 / 31000 | | 32 | | 08'28" (+02'55") | 1000 / 32000 | | 33 | | 09'07" (+03'34") | 1000 / 33000 | | 34 | | 08'40" (+03'07") | 1000 / 34000 | | 35 | | 09'01" (+03'28") | 1000 / 35000 | | 36 | | 08'36" (+03'03") | 1000 / 36000 | | 37 | | 06'04" (+00'31") | 1000 / 37000 | | 38 | | 06'16" (+00'43") | 1000 / 38000 | | 39 | | 07'33" (+02'00") | 1000 / 39000 | | 40 | | 07'45" (+02'12") | 1000 / 40000 | | 41 | | 11'25" (+05'52") | 1000 / 41000 | | 42 | | 07'40" (+02'07") | 1000 / 42000 | | 43 | | 06'48" (+01'15") | 1000 / 43000 | | 44 | | 06'44" (+01'11") | 1000 / 44000 | | 45 | | 08'42" (+03'09") | 1000 / 45000 | | 46 | | 07'47" (+02'14") | 1000 / 46000 | | 47 | | 06'46" (+01'13") | 1000 / 47000 | | 48 | | 07'14" (+01'41") | 1000 / 48000 | | 49 | | 07'30" (+01'57") | 1000 / 49000 | | 50 | | 06'34" (+01'01") | 1000 / 50000 | | 51 | | 07'48" (+02'15") | 1000 / 51000 | | 52 | | 06'21" (+00'48") | 1000 / 52000 | | 53 | | 07'28" (+01'55") | 1000 / 53000 | | 54 | | 06'16" (+00'43") | 1000 / 54000 | | 55 | | 06'44" (+01'11") | 1000 / 55000 | | 56 | | 09'54" (+04'21") | 1000 / 56000 | | 57 | | 08'20" (+02'47") | 1000 / 57000 | | 58 | | 08'00" (+02'27") | 1000 / 58000 | | 59 | | 06'40" (+01'07") | 1000 / 59000 | | 60 | | 06'49" (+01'16") | 1000 / 60000 | | 61 | | 11'13" (+05'40") | 1000 / 61000 | | 62 | | 06'59" (+01'26") | 1000 / 62000 | | 63 | | 07'31" (+01'58") | 1000 / 63000 | | 64 | | 07'28" (+01'55") | 1000 / 64000 | | 65 | | 09'15" (+03'42") | 1000 / 65000 | | 66 | | 10'10" (+04'37") | 1000 / 66000 | | 67 | | 08'32" (+02'59") | 1000 / 67000 | | 68 | | 09'20" (+03'47") | 1000 / 68000 | | 69 | | 09'08" (+03'35") | 1000 / 69000 | | 70 | | 08'36" (+03'03") | 1000 / 70000 | | 71 | | 10'52" (+05'19") | 1000 / 71000 | | 72 | | 08'56" (+03'23") | 1000 / 72000 | | 73 | | 08'06" (+02'33") | 1000 / 73000 | | 74 | | 08'04" (+02'31") | 1000 / 74000 | | 75 | | 07'37" (+02'04") | 1000 / 75000 | | 76 | | 08'02" (+02'29") | 1000 / 76000 | | 77 | | 07'03" (+01'30") | 1000 / 77000 | | 78 | | 06'24" (+00'51") | 1000 / 78000 | | 79 | | 07'12" (+01'39") | 1000 / 79000 | | 80 | | 08'41" (+03'08") | 1000 / 80000 | | 81 | | 09'59" (+04'26") | 1000 / 81000 | | 82 | | 07'30" (+01'57") | 1000 / 82000 | | 83 | | 06'53" (+01'20") | 1000 / 83000 | | 84 | | 06'06" (+00'33") | 1000 / 84000 | | 85 | | 07'17" (+01'44") | 1000 / 85000 | | 86 | | 07'58" (+02'25") | 1000 / 86000 | | 87 | | 07'06" (+01'33") | 1000 / 87000 | | 88 | | 07'38" (+02'05") | 1000 / 88000 | | 89 | | 08'59" (+03'26") | 1000 / 89000 | | 90 | | 07'33" (+02'00") | 1000 / 90000 | | 91 | | 09'27" (+03'54") | 1000 / 91000 | | 92 | | 06'41" (+01'08") | 1000 / 92000 | | 93 | | 07'19" (+01'46") | 1000 / 93000 | | 94 | | 08'40" (+03'07") | 1000 / 94000 | | 95 | | 07'22" (+01'49") | 1000 / 95000 | | 96 | | 07'24" (+01'51") | 1000 / 96000 | | 97 | | 07'41" (+02'08") | 1000 / 97000 | | 98 | | 06'49" (+01'16") | 1000 / 98000 | | 99 | | 06'28" (+00'55") | 1000 / 99000 | | 100 | | 06'57" (+01'24") | 1000 / 100000 |
 新竹恰克黃_百錬成鋼  你的人生最輝煌是什麼時候？而我‧‧‧就是現在！
昨天搭葉飛大的車，與小盛一起到冬山河吃甜甜圈。晚上9點起跑，要繞冬山河5圈，一圈20公里共100公里。雖然去年已經跑過了，但是他是我對自己這一年來訓練的成效總驗收，所以今年還是來了。
記取了去年穿錯鞋的教訓，這次帶了一雙HOKKA ONE ONE來，4千多元的厚底鞋，就是為了應付這邊超硬的河濱路面。9點鳴槍後，不疾不徐地跟著配速差不多的集團前進，除了注意配速外，還要注意凹凸不平的超爛路面，神經格外緊繃。第一圈吃完花不到2小時，
第二圈是最痛苦的時候，這時已經11點了，超級想睡覺，不僅邊跑邊打哈欠，身體大熄火，速度拉不起來還頻頻步兵。咬牙撐完第二圈已經是1點多了。第三圈身體雖然醒來了，但卻開始疲勞，速度與步頻都掉了不少，但比第二圈順很多，用跑走的策略還算順力的吃下。
第四圈身體更加疲累，痛苦的指數僅次於第二圈，到折返點後100K日組就迎面殺了過來，看著他們精神抖擻的樣子，我已經疲憊不堪。吞完第四圈後天已經全亮，但太陽卻爬了起來，非常熱，非常曬。所以我毅然決然地把衣服脫掉，打赤膊跑。這時賽道上還有50K、全馬、半馬這些組別，人特別多，使出了最後的力氣，能跟就跟，能超就超，終於回到終點，這一圈感覺跑得比上一圈快，看到成績我特別的開心。
完賽成績12小時36分，比去年冬山河快了2個小時21分，進步非常多，同時破了100K的最佳時間，比日本飛驒超馬快了1個小時13分。今天跑得比預期的好很多，我自己都挺意外的。今年我對自己的期許是可以跑進12H內，雖然沒有達標，只好再練練嚕！
賽道上遇到很多朋友，大家互相加油打氣，是我前進的動力之一。也很感謝新竹瘋的團員們，假日開團練一起練習一起進步，希望來年能再接再厲，再創佳績！
#新竹瘋
#大四喜東風再度入袋 賽前宣言: 賽後評分: 路線指標不佳, 害我跑錯路~~ 給 3 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 113~137 | 65~79% | | 2:M馬拉松配速區 | 137~154 | 79~89% | | 3:T乳酸耐力區 | 154~160 | 89~92% | | 4:A無氧耐力區 | 160~169 | 92~97.5% | | 5:I最大耗氧區 | 169~174 | 97.5~100% | | 最大心率為174 點此去設定最大心率 |
11月累積里程 : 340.74 km  HOKA ONE ONE CLIFTON 4 累積 : 867.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'35" | 00:06'35" | | 2 | 05'50" | 00:12'25" | | 3 | 05'47" | 00:18'12" | | 4 | 05'59" | 00:24'11" | | 5 | 05'43" | 00:29'54" | | 6 | 05'41" | 00:35'35" | | 7 | 05'43" | 00:41'18" | | 8 | 05'34" | 00:46'52" | | 9 | 05'45" | 00:52'37" | | 10 | 05'46" | 00:58'23" | | 11 | 05'49" | 01:04'12" | | 12 | 05'52" | 01:10'04" | | 13 | 05'47" | 01:15'51" | | 14 | 05'54" | 01:21'45" | | 15 | 05'50" | 01:27'35" | | 16 | 06'10" | 01:33'45" | | 17 | 06'04" | 01:39'49" | | 18 | 06'30" | 01:46'19" | | 19 | 05'54" | 01:52'13" | | 20 | 06'09" | 01:58'22" | | 21 | 07'41" | 02:06'03" | | 22 | 06'52" | 02:12'55" | | 23 | 06'55" | 02:19'50" | | 24 | 06'52" | 02:26'42" | | 25 | 07'11" | 02:33'53" | | 26 | 08'55" | 02:42'48" | | 27 | 06'57" | 02:49'45" | | 28 | 07'49" | 02:57'34" | | 29 | 08'56" | 03:06'30" | | 30 | 10'03" | 03:16'33" | | 31 | 08'29" | 03:25'02" | | 32 | 08'28" | 03:33'30" | | 33 | 09'08" | 03:42'38" | | 34 | 08'40" | 03:51'18" | | 35 | 09'02" | 04:00'20" | | 36 | 08'36" | 04:08'56" | | 37 | 06'05" | 04:15'01" | | 38 | 06'16" | 04:21'17" | | 39 | 07'34" | 04:28'51" | | 40 | 07'45" | 04:36'36" | | 41 | 11'25" | 04:48'01" | | 42 | 07'41" | 04:55'42" | | 43 | 06'49" | 05:02'31" | | 44 | 06'45" | 05:09'16" | | 45 | 08'43" | 05:17'59" | | 46 | 07'47" | 05:25'46" | | 47 | 06'47" | 05:32'33" | | 48 | 07'15" | 05:39'48" | | 49 | 07'30" | 05:47'18" | | 50 | 06'35" | 05:53'53" | | 51 | 07'48" | 06:01'41" | | 52 | 06'21" | 06:08'02" | | 53 | 07'29" | 06:15'31" | | 54 | 06'16" | 06:21'47" | | 55 | 06'45" | 06:28'32" | | 56 | 09'54" | 06:38'26" | | 57 | 08'21" | 06:46'47" | | 58 | 08'00" | 06:54'47" | | 59 | 06'41" | 07:01'28" | | 60 | 06'50" | 07:08'18" | | 61 | 11'13" | 07:19'31" | | 62 | 07'00" | 07:26'31" | | 63 | 07'32" | 07:34'03" | | 64 | 07'28" | 07:41'31" | | 65 | 09'15" | 07:50'46" | | 66 | 10'11" | 08:00'57" | | 67 | 08'38" | 08:09'35" | | 68 | 09'15" | 08:18'50" | | 69 | 09'09" | 08:27'59" | | 70 | 08'36" | 08:36'35" | | 71 | 10'52" | 08:47'27" | | 72 | 08'58" | 08:56'25" | | 73 | 08'05" | 09:04'30" | | 74 | 08'05" | 09:12'35" | | 75 | 07'37" | 09:20'12" | | 76 | 08'03" | 09:28'15" | | 77 | 07'03" | 09:35'18" | | 78 | 06'25" | 09:41'43" | | 79 | 07'12" | 09:48'55" | | 80 | 08'42" | 09:57'37" | | 81 | 09'59" | 10:07'36" | | 82 | 07'31" | 10:15'07" | | 83 | 06'53" | 10:22'00" | | 84 | 06'07" | 10:28'07" | | 85 | 07'17" | 10:35'24" | | 86 | 07'58" | 10:43'22" | | 87 | 07'07" | 10:50'29" | | 88 | 07'39" | 10:58'08" | | 89 | 08'59" | 11:07'07" | | 90 | 07'34" | 11:14'41" | | 91 | 09'27" | 11:24'08" | | 92 | 06'41" | 11:30'49" | | 93 | 07'20" | 11:38'09" | | 94 | 08'41" | 11:46'50" | | 95 | 07'22" | 11:54'12" | | 96 | 07'24" | 12:01'36" | | 97 | 07'42" | 12:09'18" | | 98 | 06'49" | 12:16'07" | | 99 | 06'28" | 12:22'35" | | 100 | 06'58" | 12:29'33" | | 100.8 | 07'11" | 12:35'07" |
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