Re: [心得] 初馬心得

看板Road_Running (路跑 - 跑步 - 馬拉松)作者u8912039 (榮榮)時間15年前 (2010/02/01 21:27)推噓1(1推 0噓 1→)

留言2則, 2人參與討論串3/3 (看更多)

※ 引述《u8912039 (榮榮)》之銘言： : ※ 引述《u8912039 (榮榮)》之銘言： : : 今天完成人生的初馬，約0336左右(五點夜班下班，六點比賽，這就是人生) : : 一開始五公里以05:15的速度配速加上人太多…和想像中一樣，也跑不快 : : 五公里一過配速改05:05繼續跑，這時約06:40覺得大家都好強…我贏的人並不多… : : 一路跑到約十公里，見到一位約20歲的妹妹，大腳ㄚ的人，和她僵持近二三公里才超過她 : : 因為配速相當，接下到被一個跑步姿勢很奇怪的怪老頭超過，心中覺得很不爽，怎麼可以 : : 輸給阿公，又和老頭子僵持二公里才超越他，接著繼續我的跑步，這時肯亞的一二名來了 : : 果然很黑，速度超快；這時配速又改為04:55接著跑，這時發現了我的polar的s3步數計算 : : 器的距離比實際長，心中覺得不妙，不可能破自己平時練習的成積了，回折返點後我的配 : : 速04:55總算發揮作用了，大家的配速在27公里後普遍變慢，反而我的配速變快，此時就 : : 是超車的最佳時機，一路飆車以04:55的配速跑回終點，回終點不久就看到之前大腳ㄚ的 : : 妹妹約04:00回來，以女生而言真的強，過了不久姿勢怪異的阿公來回來了，果然也是強 : : 者。 : : ps：到會場時近05:50臨時上個廁所就去拱門排隊，排在很後面，經過起跑點時，過了快 : : 二分鐘，真正的成積和名次，要等路跑協會公告才知道吧！ : 成績不是憑空掉來的，是訓練出來的。 : 本人平時工作12小時，二周日班，再來二周夜班。時間上要練馬拉松是很困難的。 : 加上最近景氣變好，我周六固定要加班，日班夜班都狂加班。扯一點日班周日都要加班 : 上日班時，晚上八點下班，九點半睡覺。周二三四和周六隔天清晨04:30起床練跑80分鐘 : 上夜班時，早上八點下班，九點半睡覺。周二三四和周六下午03:30起床練跑80分鐘 : 周一、五公休，但還是維持04:30起床的習慣，周日則去跑全馬42公里。 : 目前平均一周跑約近九小時，總距離超過100公里。 : 周日的長跑距離也是由之前練半馬的每周21公里，由去年10/11開始，連跑八周21k，加上 : 黑皮比賽的第九周，之後衝動報名台南古都42k。 : 又從12/13開始變態的長跑，每周日多20分鐘長跑 : 12/13日02:40跑了29.2k : 12/20日03:00跑了33.8k : 12/27日03:20跑了37.3k(當日小爆) : 1/3日03:40跑了39.6k(實在太累了，最後幾公里跑不完) : 1/10日03:52跑了42.2k(第一次跑完全馬，有點小感動)感謝香蕉給我神奇的力量 : 1/17日03:45跑了42.2k(速度變快了)全程喝水不吃東西也不會爆… : 1/24日03:35跑了42.2k(又變快了)再次證實了只喝水不吃東西也不會有事。 : 1/31日03:36跑了42.2k(距離比我練跑的長，我的polar表顯示我跑了43.4k，我的表要 : 正一下係數) : 打算繼續我的一周一馬練習中(腳也練出小傷，練馬拉松人的宿命) : 平時的練習也由去年10/11平日40分跑步，慢慢加到平日80分鐘長跑(覺得自己很像瘋子) : 手上還有過年的ㄚ南盃50k和高雄二二八42k。目前最大問題是公司六日還要加班，不能經 : 常參加馬拉松，可能要請特休！附上數據給大家看看…很長。高度僅參考即可時間心跳速度min/km 每分鐘雙腳次數高度距離 0:00:00 127 6:49 74 -15 0.000 0:00:15 127 6:53 74 -15 0.036 0:00:30 133 5:56 88 -15 0.078 0:00:45 134 5:36 87 -15 0.123 0:01:00 135 5:42 86 -15 0.167 0:01:15 135 5:42 87 -15 0.210 0:01:30 134 6:18 85 -15 0.250 0:01:45 136 5:36 85 -15 0.295 0:02:00 137 5:36 87 -16 0.339 0:02:15 139 5:21 88 -16 0.386 0:02:30 138 5:46 86 -16 0.429 0:02:45 139 5:39 86 -16 0.473 0:03:00 139 5:39 86 -16 0.517 0:03:15 140 5:36 87 -16 0.562 0:03:30 139 5:42 87 -17 0.606 0:03:45 140 5:27 87 -17 0.652 0:04:00 140 6:23 88 -17 0.691 0:04:15 142 5:15 89 -17 0.738 0:04:30 142 5:27 87 -17 0.784 0:04:45 142 5:15 87 -17 0.832 0:05:00 143 5:24 87 -17 0.878 0:05:15 144 5:21 87 -17 0.925 0:05:30 145 5:02 87 -16 0.974 0:05:45 147 5:36 88 -16 1.019 0:06:00 146 5:56 88 -17 1.061 0:06:15 145 5:05 88 -17 1.110 0:06:30 146 5:00 89 -17 1.160 0:06:45 147 5:13 86 -17 1.208 0:07:00 147 5:10 86 -17 1.256 0:07:15 147 5:07 86 -18 1.305 0:07:30 147 5:10 87 -18 1.353 0:07:45 147 5:05 87 -18 1.402 0:08:00 148 5:10 87 -18 1.451 0:08:15 147 5:07 87 -17 1.500 0:08:30 146 5:13 88 -17 1.547 0:08:45 147 5:07 87 -17 1.596 0:09:00 147 5:05 87 -17 1.645 0:09:15 148 4:57 87 -17 1.696 0:09:30 149 5:07 84 -17 1.745 0:09:45 148 5:00 86 -17 1.795 0:10:00 147 5:15 86 -17 1.842 0:10:15 147 5:07 86 -17 1.891 0:10:30 147 5:02 87 -17 1.940 0:10:45 147 5:05 87 -17 1.990 0:11:00 147 5:07 87 -17 2.038 0:11:15 147 5:00 87 -17 2.088 0:11:30 146 5:10 87 -17 2.137 0:11:45 145 5:39 87 -18 2.181 0:12:00 145 5:05 87 -17 2.230 0:12:15 146 5:13 86 -17 2.278 0:12:30 147 5:13 86 -17 2.326 0:12:45 146 5:07 87 -17 2.375 0:13:00 146 5:15 86 -17 2.422 0:13:15 147 5:13 86 -16 2.470 0:13:30 147 5:15 86 -15 2.518 0:13:45 148 5:15 86 -15 2.565 0:14:00 147 5:46 87 -14 2.608 0:14:15 148 5:13 87 -13 2.656 0:14:30 147 5:02 87 -13 2.706 0:14:45 147 5:10 87 -13 2.754 0:15:00 146 5:07 86 -13 2.803 0:15:15 145 5:13 87 -12 2.851 0:15:30 145 5:05 87 -12 2.900 0:15:45 144 5:05 87 -13 2.949 0:16:00 144 5:15 86 -13 2.997 0:16:15 145 5:10 87 -12 3.045 0:16:30 145 5:18 87 -12 3.092 0:16:45 145 6:03 88 -11 3.133 0:17:00 146 5:05 87 -10 3.183 0:17:15 147 5:07 86 -10 3.231 0:17:30 146 5:02 87 -10 3.281 0:17:45 146 4:57 86 -9 3.331 0:18:00 146 5:02 86 -9 3.381 0:18:15 147 4:57 87 -9 3.431 0:18:30 147 5:00 86 -9 3.481 0:18:45 148 5:00 86 -9 3.531 0:19:00 148 5:02 87 -9 3.581 0:19:15 147 5:02 87 -10 3.630 0:19:30 145 5:07 86 -10 3.679 0:19:45 147 5:05 87 -10 3.728 0:20:00 145 5:10 87 -10 3.777 0:20:15 145 5:18 87 -10 3.824 0:20:30 146 5:15 86 -10 3.871 0:20:45 147 5:02 87 -9 3.921 0:21:00 148 4:52 88 -8 3.972 0:21:15 151 4:57 88 -8 4.022 0:21:30 150 4:55 87 -8 4.073 0:21:45 147 5:07 86 -8 4.122 0:22:00 149 5:07 86 -9 4.171 0:22:15 149 5:00 87 -9 4.221 0:22:30 147 5:13 86 -9 4.269 0:22:45 148 5:07 87 -9 4.317 0:23:00 147 5:07 87 -9 4.366 0:23:15 146 5:13 87 -9 4.414 0:23:30 147 5:10 87 -9 4.462 0:23:45 148 5:07 87 -9 4.511 0:24:00 147 5:18 87 -9 4.558 0:24:15 148 5:13 87 -8 4.606 0:24:30 147 5:10 86 -8 4.655 0:24:45 147 5:15 87 -8 4.702 0:25:00 147 5:18 87 -7 4.749 0:25:15 149 5:13 87 -7 4.797 0:25:30 149 5:18 87 -6 4.844 0:25:45 151 5:02 87 -6 4.894 0:26:00 150 5:02 87 -5 4.943 0:26:15 149 5:07 87 -4 4.992 0:26:30 151 4:55 87 -4 5.043 0:26:45 151 5:00 87 -4 5.093 0:27:00 149 4:55 87 -4 5.144 0:27:15 147 4:57 86 -5 5.194 0:27:30 145 4:55 87 -6 5.245 0:27:45 147 4:52 87 -7 5.296 0:28:00 146 5:00 89 -8 5.346 0:28:15 150 11:19 80 -9 5.368 0:28:30 148 4:55 86 -11 5.419 0:28:45 147 4:57 87 -11 5.470 0:29:00 146 5:02 87 -13 5.519 0:29:15 145 4:57 87 -14 5.570 0:29:30 144 5:00 87 -15 5.620 0:29:45 145 4:55 88 -15 5.670 0:30:00 145 4:55 87 -15 5.721 0:30:15 147 4:57 87 -15 5.772 0:30:30 148 5:00 87 -16 5.822 0:30:45 148 5:00 87 -16 5.872 0:31:00 147 5:05 87 -17 5.921 0:31:15 146 5:02 87 -17 5.970 0:31:30 147 5:02 87 -17 6.020 0:31:45 147 5:10 87 -17 6.068 0:32:00 146 5:00 87 -18 6.118 0:32:15 147 5:00 88 -18 6.168 0:32:30 146 5:02 87 -18 6.218 0:32:45 148 5:00 87 -18 6.268 0:33:00 149 5:02 87 -18 6.317 0:33:15 149 4:55 87 -18 6.368 0:33:30 148 5:05 87 -18 6.417 0:33:45 148 5:00 88 -18 6.467 0:34:00 148 5:05 87 -18 6.517 0:34:15 147 5:00 87 -18 6.567 0:34:30 148 5:00 87 -18 6.617 0:34:45 148 5:07 87 -18 6.665 0:35:00 148 5:02 87 -18 6.715 0:35:15 149 5:05 87 -18 6.764 0:35:30 148 4:55 87 -18 6.815 0:35:45 148 5:05 87 -18 6.864 0:36:00 148 5:05 87 -18 6.913 0:36:15 149 5:07 87 -18 6.962 0:36:30 146 5:10 87 -18 7.010 0:36:45 149 5:02 88 -18 7.060 0:37:00 148 5:02 87 -18 7.110 0:37:15 148 5:05 87 -18 7.159 0:37:30 149 5:07 87 -18 7.207 0:37:45 149 5:07 87 -18 7.256 0:38:00 148 5:15 87 -18 7.304 0:38:15 148 5:18 88 -18 7.351 0:38:30 149 4:55 88 -17 7.402 0:38:45 150 5:13 60 -17 7.450 0:39:00 149 5:00 88 -17 7.500 0:39:15 148 5:07 87 -18 7.548 0:39:30 148 5:07 87 -18 7.597 0:39:45 148 5:05 87 -18 7.646 0:40:00 146 5:10 88 -18 7.695 0:40:15 148 5:10 88 -18 7.743 0:40:30 148 4:57 87 -18 7.793 0:40:45 148 5:02 88 -19 7.843 0:41:00 148 5:07 87 -19 7.892 0:41:15 147 5:07 87 -18 7.940 0:41:30 148 5:00 88 -18 7.990 0:41:45 149 5:07 87 -18 8.039 0:42:00 149 5:13 87 -18 8.087 0:42:15 147 5:05 87 -18 8.136 0:42:30 147 4:57 88 -18 8.187 0:42:45 147 5:02 88 -18 8.236 0:43:00 149 5:05 87 -18 8.285 0:43:15 149 5:00 87 -18 8.335 0:43:30 148 4:55 87 -18 8.386 0:43:45 148 4:57 88 -18 8.437 0:44:00 150 5:00 87 -18 8.487 0:44:15 149 5:02 87 -18 8.536 0:44:30 148 5:05 87 -18 8.585 0:44:45 147 5:00 88 -18 8.635 0:45:00 149 5:02 87 -18 8.685 0:45:15 148 5:02 87 -18 8.735 0:45:30 148 5:05 87 -18 8.784 0:45:45 148 5:00 88 -18 8.834 0:46:00 148 5:00 88 -18 8.884 0:46:15 148 5:05 88 -19 8.933 0:46:30 148 5:02 88 -19 8.982 0:46:45 149 5:00 88 -19 9.032 0:47:00 149 5:00 87 -19 9.082 0:47:15 148 5:05 87 -19 9.132 0:47:30 148 5:05 87 -19 9.181 0:47:45 147 5:02 87 -19 9.230 0:48:00 148 5:05 87 -19 9.280 0:48:15 149 5:05 87 -19 9.329 0:48:30 147 5:05 87 -19 9.378 0:48:45 148 4:57 87 -20 9.428 0:49:00 148 4:52 87 -20 9.480 0:49:15 148 4:57 87 -20 9.530 0:49:30 148 5:00 87 -19 9.580 0:49:45 148 5:00 87 -19 9.630 0:50:00 149 5:02 87 -19 9.680 0:50:15 148 4:57 87 -19 9.730 0:50:30 148 5:07 88 -19 9.779 0:50:45 148 5:05 87 -19 9.828 0:51:00 147 5:05 87 -19 9.877 0:51:15 148 5:07 87 -20 9.926 0:51:30 147 4:57 88 -19 9.976 0:51:45 148 5:05 87 -19 10.025 0:52:00 147 5:10 87 -20 10.074 0:52:15 148 5:05 87 -19 10.123 0:52:30 149 5:07 87 -19 10.172 0:52:45 149 5:02 87 -19 10.221 0:53:00 147 5:05 88 -19 10.270 0:53:15 148 4:57 88 -19 10.321 0:53:30 149 5:18 88 -19 10.368 0:53:45 149 5:05 77 -19 10.417 0:54:00 147 5:07 87 -19 10.466 0:54:15 147 5:07 88 -19 10.515 0:54:30 147 4:57 88 -19 10.565 0:54:45 146 5:05 87 -20 10.614 0:55:00 148 5:13 87 -20 10.662 0:55:15 148 4:57 87 -20 10.713 0:55:30 148 5:00 87 -19 10.762 0:55:45 148 4:52 87 -19 10.814 0:56:00 148 4:55 87 -19 10.865 0:56:15 148 5:02 87 -19 10.914 0:56:30 147 5:02 87 -19 10.964 0:56:45 148 5:00 87 -19 11.014 0:57:00 148 4:57 87 -19 11.064 0:57:15 148 5:00 87 -19 11.114 0:57:30 147 5:07 87 -20 11.163 0:57:45 147 5:02 87 -19 11.212 0:58:00 148 5:02 87 -19 11.262 0:58:15 148 4:57 87 -19 11.312 0:58:30 148 5:02 87 -19 11.362 0:58:45 148 5:02 87 -19 11.412 0:59:00 148 5:00 88 -19 11.462 0:59:15 147 5:02 88 -19 11.511 0:59:30 148 4:57 88 -19 11.562 0:59:45 147 5:02 87 -19 11.611 1:00:00 147 5:02 87 -19 11.661 1:00:15 147 5:02 87 -19 11.710 1:00:30 147 5:05 87 -19 11.760 1:00:45 146 4:52 88 -19 11.811 1:01:00 148 5:27 87 -18 11.857 1:01:15 150 5:02 87 -17 11.906 1:01:30 152 5:05 91 -18 11.955 1:01:45 151 5:05 88 -20 12.005 1:02:00 149 5:10 87 -20 12.053 1:02:15 146 4:55 87 -20 12.104 1:02:30 148 4:57 87 -20 12.154 1:02:45 147 5:05 87 -20 12.203 1:03:00 147 4:57 87 -20 12.254 1:03:15 147 5:00 87 -20 12.304 1:03:30 146 5:05 88 -20 12.353 1:03:45 146 5:05 87 -20 12.402 1:04:00 149 4:57 87 -20 12.452 1:04:15 149 4:57 87 -20 12.503 1:04:30 149 4:57 87 -20 12.553 1:04:45 149 4:50 88 -20 12.605 1:05:00 149 4:57 87 -20 12.655 1:05:15 147 4:43 87 -20 12.708 1:05:30 146 4:57 87 -20 12.759 1:05:45 146 0:00 58 -20 12.759 1:06:00 146 4:41 87 -19 12.812 1:06:15 145 4:55 87 -20 12.863 1:06:30 146 5:00 88 -20 12.913 1:06:45 145 4:57 88 -20 12.963 1:07:00 146 4:45 88 -20 13.016 1:07:15 147 4:52 87 -20 13.067 1:07:30 148 4:48 87 -20 13.119 1:07:45 149 4:45 88 -19 13.172 1:08:00 148 4:45 88 -20 13.224 1:08:15 147 4:55 88 -20 13.275 1:08:30 149 4:45 87 -20 13.328 1:08:45 148 4:43 88 -20 13.380 1:09:00 148 4:50 88 -19 13.432 1:09:15 150 4:41 87 -19 13.485 1:09:30 149 4:45 87 -19 13.538 1:09:45 149 4:55 88 -19 13.589 1:10:00 149 5:05 88 -19 13.638 1:10:15 150 5:02 88 -19 13.688 1:10:30 149 5:05 88 -19 13.737 1:10:45 150 5:00 88 -19 13.787 1:11:00 150 5:07 87 -19 13.835 1:11:15 148 5:00 87 -19 13.885 1:11:30 151 5:02 88 -19 13.935 1:11:45 150 4:57 88 -19 13.985 1:12:00 150 4:57 88 -19 14.036 1:12:15 149 5:00 88 -19 14.086 1:12:30 149 5:05 88 -19 14.135 1:12:45 150 5:00 87 -19 14.185 1:13:00 150 4:52 88 -19 14.236 1:13:15 150 5:02 87 -19 14.286 1:13:30 149 5:02 87 -19 14.335 1:13:45 149 4:55 88 -19 14.386 1:14:00 150 5:00 88 -19 14.436 1:14:15 150 4:50 88 -19 14.488 1:14:30 150 4:52 52 -19 14.539 1:14:45 150 4:55 89 -19 14.590 1:15:00 151 4:52 88 -19 14.641 1:15:15 150 4:52 88 -19 14.693 1:15:30 151 5:05 88 -19 14.742 1:15:45 152 4:55 89 -18 14.793 1:16:00 155 5:00 88 -15 14.842 1:16:15 157 4:55 87 -13 14.893 1:16:30 156 4:50 87 -12 14.945 1:16:45 154 4:55 88 -11 14.996 1:17:00 153 4:52 88 -11 15.047 1:17:15 152 4:55 87 -11 15.098 1:17:30 152 4:55 87 -11 15.149 1:17:45 151 4:52 87 -11 15.200 1:18:00 149 4:52 87 -11 15.251 1:18:15 150 4:55 87 -11 15.302 1:18:30 150 4:50 87 -12 15.354 1:18:45 150 5:00 87 -12 15.404 1:19:00 149 4:57 87 -13 15.454 1:19:15 149 4:52 87 -14 15.505 1:19:30 149 4:52 87 -15 15.557 1:19:45 149 4:52 87 -17 15.608 1:20:00 148 4:52 87 -17 15.659 1:20:15 149 4:50 87 -18 15.711 1:20:30 149 4:50 87 -18 15.762 1:20:45 149 4:55 87 -18 15.813 1:21:00 149 4:52 87 -19 15.865 1:21:15 149 4:55 86 -19 15.915 1:21:30 149 5:00 87 -19 15.965 1:21:45 151 4:52 87 -19 16.017 1:22:00 150 4:52 87 -19 16.068 1:22:15 150 4:52 87 -19 16.119 1:22:30 151 4:48 87 -19 16.171 1:22:45 149 4:55 87 -19 16.222 1:23:00 150 4:50 87 -19 16.274 1:23:15 150 4:48 88 -19 16.326 1:23:30 149 10:00 87 -19 16.351 1:23:45 149 4:50 86 -19 16.402 1:24:00 149 5:00 88 -19 16.452 1:24:15 150 5:02 87 -19 16.502 1:24:30 150 5:02 87 -19 16.552 1:24:45 149 5:02 88 -19 16.601 1:25:00 150 5:02 88 -19 16.651 1:25:15 151 4:55 87 -19 16.702 1:25:30 149 4:57 88 -19 16.752 1:25:45 150 4:57 88 -19 16.802 1:26:00 149 4:55 88 -19 16.853 1:26:15 149 4:57 87 -19 16.904 1:26:30 148 5:00 87 -19 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