恭喜破PB
全馬 | 03:54:54 | 05:34/km | 第24馬| 官方成績 |
| 日期 | 2015-12-20 |
| 成績 | 03:54:54 |
| 總名次 | 136 / 760 |
| 分組名次 | 34 / 203 |
| 平均速度 | 05:34/km |
Lionel Chen
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:28'01" (+00'32") | 00:55'30" (+00'22") |
| 00:27'29" |
| 00:27'39" (+00'10") | 00:55'12" (+00'04") |
| 00:27'33" (+00'04") |
| 00:27'36" (+00'07") | 00:55'08" |
| 00:27'32" (+00'03") |
| 00:28'23" (+00'54") | 00:57'48" (+02'40") |
| 00:29'25" (+01'56") |
|
日期: 2015-12-20 06:15 - 卡路里: 2793 Cal - 總步數: 42428 - 平均步頻: 180 - 平均步幅: 98 cm - 溫度: 18°C - 濕度: 81%
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'51" (+00'29") | 1002 / 1002 | 176 / 96 |
| 2 | | 05'31" (+00'09") | 1003 / 2006 | 183 / 98 |
| 3 | | 05'30" (+00'08") | 1007 / 3013 | 182 / 99 |
| 4 | | 05'30" (+00'08") | 1007 / 4020 | 182 / 99 |
| 5 | | 05'28" (+00'06") | 1003 / 5024 | 182 / 99 |
| 6 | | 05'25" (+00'03") | 1004 / 6028 | 181 / 101 |
| 7 | | 05'32" (+00'10") | 1002 / 7030 | 181 / 99 |
| 8 | | 05'30" (+00'08") | 1006 / 8037 | 183 / 99 |
| 9 | | 05'26" (+00'04") | 1000 / 9038 | 182 / 100 |
| 10 | | 05'29" (+00'07") | 1008 / 10046 | 181 / 100 |
| 11 | | 05'29" (+00'07") | 1005 / 11051 | 182 / 99 |
| 12 | | 05'30" (+00'08") | 1008 / 12059 | 182 / 99 |
| 13 | | 05'30" (+00'08") | 1002 / 13061 | 181 / 100 |
| 14 | | 05'30" (+00'08") | 1008 / 14070 | 183 / 99 |
| 15 | | 05'31" (+00'09") | 1008 / 15079 | 182 / 99 |
| 16 | | 05'29" (+00'07") | 1000 / 16080 | 179 / 101 |
| 17 | | 05'28" (+00'06") | 1000 / 17080 | 183 / 99 |
| 18 | | 05'31" (+00'09") | 1005 / 18086 | 184 / 98 |
| 19 | | 05'29" (+00'07") | 1000 / 19086 | 182 / 99 |
| 20 | | 05'30" (+00'08") | 1001 / 20088 | 183 / 98 |
| 21 | | 05'28" (+00'06") | 1000 / 21088 | 182 / 99 |
| 22 | | 05'39" (+00'17") | 1007 / 22096 | 177 / 99 |
| 23 | | 05'22" | 1003 / 23100 | 185 / 100 |
| 24 | | 05'36" (+00'14") | 1000 / 24101 | 175 / 101 |
| 25 | | 05'23" (+00'01") | 1002 / 25103 | 184 / 100 |
| 26 | | 05'23" (+00'01") | 1000 / 26103 | 182 / 101 |
| 27 | | 05'36" (+00'14") | 1003 / 27107 | 177 / 100 |
| 28 | | 05'27" (+00'05") | 1004 / 28112 | 184 / 99 |
| 29 | | 05'31" (+00'09") | 1005 / 29117 | 180 / 100 |
| 30 | | 05'50" (+00'28") | 1000 / 30118 | 172 / 99 |
| 31 | | 05'31" (+00'09") | 1006 / 31124 | 183 / 99 |
| 32 | | 05'30" (+00'08") | 1008 / 32132 | 183 / 99 |
| 33 | | 05'39" (+00'17") | 1004 / 33136 | 177 / 99 |
| 34 | | 05'38" (+00'16") | 1005 / 34142 | 180 / 98 |
| 35 | | 05'35" (+00'13") | 1005 / 35147 | 182 / 98 |
| 36 | | 05'40" (+00'18") | 1007 / 36155 | 179 / 98 |
| 37 | | 06'05" (+00'43") | 1009 / 37165 | 171 / 95 |
| 38 | | 05'35" (+00'13") | 1002 / 38167 | 177 / 100 |
| 39 | | 05'42" (+00'20") | 1007 / 39175 | 179 / 97 |
| 40 | | 06'12" (+00'50") | 1005 / 40181 | 163 / 98 |
| 41 | | 05'44" (+00'22") | 1008 / 41189 | 181 / 96 |
| 42 | | 05'36" (+00'14") | 948 / 42137 | 182 / 97 |
今次的計畫就是全程穩穩配速
前30K每10K誤差不超過1分鐘，是滿成功的
最後10K就hold不住了，一直掉速
接下來的課題
1.LSD-肌耐力
2.速度提升-速耐力
還是維持一貫的策略，穩穩的進步
以不受傷為前提
誰說不能每次進步一分鐘呢，哈
這樣就有破不完的PB了
賽前宣言: Sub4
12月累積里程 :
353.88 km 
Merrel Trial glove 2 累積 :
916.0 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'52" | 00:05'52" |
| 2 | 05'33" | 00:11'25" |
| 3 | 05'30" | 00:16'55" |
| 4 | 05'33" | 00:22'28" |
| 5 | 05'33" | 00:28'01" |
| 6 | 05'24" | 00:33'25" |
| 7 | 05'36" | 00:39'01" |
| 8 | 05'30" | 00:44'31" |
| 9 | 05'30" | 00:50'01" |
| 10 | 05'29" | 00:55'30" |
| 11 | 05'31" | 01:01'01" |
| 12 | 05'30" | 01:06'31" |
| 13 | 05'34" | 01:12'05" |
| 14 | 05'30" | 01:17'35" |
| 15 | 05'34" | 01:23'09" |
| 16 | 05'33" | 01:28'42" |
| 17 | 05'29" | 01:34'11" |
| 18 | 05'30" | 01:39'41" |
| 19 | 05'33" | 01:45'14" |
| 20 | 05'28" | 01:50'42" |
| 21 | 05'29" | 01:56'11" |
| 22 | 05'42" | 02:01'53" |
| 23 | 05'24" | 02:07'17" |
| 24 | 05'37" | 02:12'54" |
| 25 | 05'24" | 02:18'18" |
| 26 | 05'24" | 02:23'42" |
| 27 | 05'38" | 02:29'20" |
| 28 | 05'26" | 02:34'46" |
| 29 | 05'33" | 02:40'19" |
| 30 | 05'31" | 02:45'50" |
| 31 | 05'53" | 02:51'43" |
| 32 | 05'30" | 02:57'13" |
| 33 | 05'35" | 03:02'48" |
| 34 | 05'48" | 03:08'36" |
| 35 | 05'37" | 03:14'13" |
| 36 | 05'40" | 03:19'53" |
| 37 | 06'08" | 03:26'01" |
| 38 | 05'40" | 03:31'41" |
| 39 | 05'42" | 03:37'23" |
| 40 | 06'15" | 03:43'38" |
| 41 | 05'47" | 03:49'25" |
| 41.9 | 05'50" | 03:54'57" |
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