[心得] 中寮山練跑心得

看板Road_Running (路跑 - 跑步 - 馬拉松)作者u8912039 (榮榮)時間15年前 (2010/07/23 18:47)推噓1(1推 0噓 2→)

留言3則, 2人參與討論串1/1

今天請了一天年資假，一大早就跑去中寮山練習8/1的50k山路跑…(明天還要去加班…哭) 正如我想的，地上已經有被標記號；「高雄超馬」的人從昊天宮起終點的第1km到24k 和水站的位置都標好了。事先先用機車騎了一次確定路線，由08:09開跑，打算直接挑戰二圈，手拿舒跑二罐就開跑，今天非假日但還是有近10人在路上單人或二人練跑。設定中寮山起跑點海拔是0m 以下是數據：時間心率 bpm 步速 min/km 腳踏圈速 rpm 海拔高度 m 距離 km 0:00:00 104 6:31 83 -1 0.000 一開始就是變態大下坡，跑了22分 0:00:15 104 6:31 83 -1 0.038 鐘多，也是今天的敗筆，一開始太 0:00:30 109 5:46 83 -5 0.082 快了，導致後繼無力 0:00:45 111 5:42 83 -8 0.125 0:01:00 114 5:42 83 -11 0.169 0:01:15 116 5:42 83 -12 0.213 0:01:30 120 5:30 85 -17 0.258 0:01:45 119 5:36 85 -21 0.303 0:02:00 124 5:33 84 -25 0.348 0:02:15 124 5:46 85 -29 0.391 0:02:30 123 5:24 84 -33 0.437 0:02:45 124 5:15 84 -34 0.485 0:03:00 123 5:27 84 -36 0.531 0:03:15 126 5:24 84 -39 0.577 0:03:30 127 5:24 85 -41 0.623 0:03:45 125 5:30 85 -45 0.669 0:04:00 127 5:21 85 -48 0.715 0:04:15 123 5:21 85 -52 0.762 0:04:30 131 5:24 85 -55 0.808 0:04:45 132 5:27 85 -58 0.854 0:05:00 131 5:24 86 -62 0.900 0:05:15 133 5:02 85 -65 0.950 0:05:30 132 5:05 84 -66 0.999 0:05:45 132 5:13 85 -68 1.047 0:06:00 135 5:13 85 -69 1.095 0:06:15 135 5:15 85 -72 1.143 0:06:30 135 5:18 85 -75 1.190 0:06:45 134 5:27 85 -78 1.235 0:07:00 135 5:05 88 -83 1.285 0:07:15 136 5:18 86 -88 1.332 0:07:30 136 5:27 86 -93 1.377 0:07:45 134 5:13 87 -97 1.425 0:08:00 135 5:00 87 -101 1.475 0:08:15 132 5:15 87 -105 1.523 0:08:30 137 5:05 86 -109 1.572 0:08:45 137 5:00 85 -111 1.622 0:09:00 137 5:10 85 -112 1.670 0:09:15 139 5:10 84 -115 1.719 0:09:30 139 5:05 84 -117 1.768 0:09:45 138 5:07 85 -118 1.817 0:10:00 138 5:15 85 -120 1.864 0:10:15 138 5:30 85 -123 1.910 0:10:30 136 5:18 86 -128 1.957 0:10:45 137 5:15 87 -134 2.004 0:11:00 137 5:13 86 -138 2.052 0:11:15 139 5:21 86 -143 2.099 0:11:30 138 5:10 87 -148 2.147 0:11:45 138 5:02 86 -152 2.197 0:12:00 140 5:21 86 -155 2.243 0:12:15 139 5:05 86 -159 2.293 0:12:30 141 5:15 85 -159 2.340 0:12:45 144 5:18 85 -159 2.387 0:13:00 143 5:33 85 -161 2.432 0:13:15 142 5:27 87 -166 2.478 0:13:30 142 5:52 89 -172 2.520 0:13:45 141 6:31 88 -179 2.559 0:14:00 142 5:05 86 -183 2.608 0:14:15 142 5:15 94 -186 2.655 0:14:30 143 5:42 92 -195 2.699 0:14:45 144 5:13 86 -201 2.747 0:15:00 147 5:07 85 -203 2.796 0:15:15 145 5:00 85 -204 2.846 0:15:30 145 8:27 85 -206 2.875 0:15:45 145 5:39 86 -211 2.920 0:16:00 143 5:52 86 -215 2.962 0:16:15 141 5:13 85 -219 3.010 0:16:30 141 5:18 85 -223 3.057 0:16:45 141 5:49 85 -226 3.100 0:17:00 141 4:55 85 -230 3.151 0:17:15 144 5:00 85 -231 3.201 0:17:30 147 4:57 84 -231 3.251 0:17:45 148 5:07 85 -231 3.300 0:18:00 148 5:10 84 -233 3.348 0:18:15 148 5:39 85 -233 3.393 0:18:30 151 5:39 85 -231 3.437 0:18:45 152 5:10 85 -229 3.485 0:19:00 152 5:07 85 -228 3.534 0:19:15 152 5:13 85 -228 3.582 0:19:30 149 5:52 86 -230 3.624 0:19:45 148 6:49 87 -235 3.661 0:20:00 144 8:27 86 -241 3.690 0:20:15 143 5:02 85 -244 3.740 0:20:30 142 4:55 86 -245 3.791 0:20:45 146 4:55 85 -245 3.842 0:21:00 148 5:42 86 -244 3.885 0:21:15 151 5:15 86 -243 3.933 0:21:30 151 6:53 85 -242 3.969 0:21:45 151 7:47 86 -244 4.001 0:22:00 148 5:02 86 -250 4.051 0:22:15 149 5:21 84 -251 4.097 0:22:30 150 5:30 85 -250 4.143 覺得很累的第一個上坡 0:22:45 151 5:39 84 -248 4.187 0:23:00 153 7:03 84 -246 4.223 0:23:15 156 6:31 83 -241 4.261 0:23:30 154 5:36 84 -238 4.305 0:23:45 156 6:07 85 -236 4.346 0:24:00 157 7:19 82 -233 4.380 0:24:15 160 7:47 81 -229 4.412 0:24:30 161 6:27 81 -224 4.451 心跳最高點的位置 0:24:45 157 5:49 84 -221 4.494 0:25:00 157 5:39 85 -219 4.538 0:25:15 157 5:33 85 -218 4.583 0:25:30 155 5:33 85 -218 4.628 0:25:45 154 5:24 84 -217 4.675 0:26:00 151 5:18 85 -218 4.722 0:26:15 150 5:24 85 -218 4.768 0:26:30 147 5:15 87 -218 4.815 0:26:45 151 5:21 87 -219 4.862 0:27:00 152 5:15 85 -219 4.910 0:27:15 151 5:27 85 -219 4.955 0:27:30 152 5:21 85 -218 5.002 0:27:45 151 5:15 85 -218 5.050 0:28:00 149 5:13 85 -218 5.098 0:28:15 149 5:18 85 -218 5.145 0:28:30 148 7:53 86 -220 5.176 0:28:45 145 5:27 85 -225 5.222 0:29:00 146 6:07 85 -228 5.263 0:29:15 145 5:21 85 -230 5.310 0:29:30 145 5:05 85 -234 5.359 0:29:45 143 5:13 85 -235 5.407 0:30:00 147 5:10 85 -236 5.455 0:30:15 146 5:10 85 -237 5.503 0:30:30 147 5:10 85 -237 5.552 0:30:45 146 5:10 85 -237 5.600 0:31:00 149 5:10 86 -238 5.648 0:31:15 153 5:15 87 -238 5.696 0:31:30 149 5:21 85 -239 5.742 0:31:45 148 5:24 85 -242 5.789 0:32:00 147 5:13 85 -243 5.837 0:32:15 148 5:15 85 -244 5.884 0:32:30 146 5:24 85 -245 5.930 0:32:45 145 5:18 85 -245 5.977 0:33:00 146 5:10 85 -246 6.026 0:33:15 146 5:13 85 -247 6.074 0:33:30 146 5:07 85 -248 6.122 0:33:45 146 5:07 85 -250 6.171 0:34:00 147 5:10 85 -250 6.220 0:34:15 148 5:15 86 -251 6.267 0:34:30 149 5:13 85 -251 6.315 0:34:45 148 5:13 88 -251 6.363 0:35:00 151 5:10 87 -251 6.411 0:35:15 152 5:27 86 -251 6.457 0:35:30 151 5:27 86 -250 6.503 0:35:45 151 5:18 85 -250 6.550 0:36:00 149 5:13 85 -250 6.598 0:36:15 148 5:10 85 -251 6.646 0:36:30 149 5:10 85 -251 6.695 0:36:45 148 5:39 86 -250 6.739 0:37:00 147 6:44 87 -255 6.776 0:37:15 146 6:23 85 -260 6.815 0:37:30 146 6:23 85 -264 6.854 0:37:45 144 5:10 85 -268 6.902 0:38:00 144 5:10 85 -269 6.951 0:38:15 148 5:10 85 -270 6.999 高差最低點 0:38:30 148 6:03 85 -269 7.040 開始爬坡，半途第一次想放棄 0:38:45 154 6:11 85 -265 7.081 約10鐘的上坡 0:39:00 156 6:15 85 -262 7.121 0:39:15 158 6:03 85 -259 7.162 0:39:30 157 5:42 85 -257 7.206 0:39:45 158 5:42 86 -256 7.250 0:40:00 156 5:18 85 -254 7.297 0:40:15 153 5:15 88 -253 7.344 0:40:30 154 5:13 87 -253 7.392 0:40:45 155 5:42 85 -253 7.436 0:41:00 156 5:46 85 -251 7.479 0:41:15 155 5:39 85 -249 7.523 0:41:30 154 5:33 85 -249 7.568 0:41:45 153 5:24 84 -248 7.615 0:42:00 152 5:24 84 -248 7.661 0:42:15 151 5:24 85 -248 7.707 0:42:30 150 5:24 85 -248 7.753 0:42:45 147 5:18 85 -248 7.800 0:43:00 148 5:27 85 -249 7.846 0:43:15 148 5:30 85 -249 7.892 0:43:30 147 5:24 85 -248 7.938 0:43:45 148 5:27 85 -247 7.984 0:44:00 151 5:33 85 -246 8.029 0:44:15 151 5:36 85 -245 8.073 0:44:30 150 5:21 86 -245 8.120 0:44:45 153 5:30 86 -245 8.165 0:45:00 154 5:42 85 -244 8.209 0:45:15 154 5:52 85 -241 8.252 0:45:30 156 6:11 85 -239 8.292 0:45:45 156 6:18 85 -237 8.332 0:46:00 155 5:56 85 -235 8.374 0:46:15 156 6:03 85 -233 8.415 0:46:30 156 6:00 86 -230 8.457 0:46:45 156 5:52 85 -228 8.499 0:47:00 155 5:49 86 -225 8.542 0:47:15 156 5:56 86 -225 8.584 0:47:30 156 6:03 85 -223 8.625 0:47:45 155 6:35 85 -221 8.663 0:48:00 158 6:18 85 -217 8.703 0:48:15 157 6:07 85 -215 8.744 0:48:30 157 5:39 85 -213 8.788 0:48:45 155 5:21 84 -213 8.835 0:49:00 150 5:21 84 -214 8.881 0:49:15 151 5:30 84 -216 8.927 0:49:30 144 5:33 84 -218 8.972 0:49:45 144 5:46 84 -221 9.015 0:50:00 144 6:00 84 -223 9.057 0:50:15 138 5:49 85 -227 9.100 0:50:30 140 5:33 85 -231 9.145 0:50:45 142 5:21 85 -232 9.191 0:51:00 145 5:36 85 -232 9.236 0:51:15 148 6:07 85 -229 9.277 0:51:30 150 6:18 85 -226 9.316 0:51:45 154 6:31 85 -223 9.355 第二次想放棄的上坡，跑了13分 0:52:00 155 6:40 84 -221 9.392 0:52:15 156 6:31 85 -218 9.430 0:52:30 157 6:35 85 -217 9.468 0:52:45 156 6:35 85 -214 9.506 0:53:00 156 6:35 84 -211 9.544 0:53:15 156 6:18 84 -209 9.584 0:53:30 156 6:11 85 -206 9.624 0:53:45 156 6:27 85 -205 9.663 0:54:00 153 6:18 84 -202 9.702 0:54:15 154 6:35 85 -200 9.740 0:54:30 155 7:08 85 -197 9.775 0:54:45 154 6:27 85 -194 9.814 0:55:00 155 6:27 85 -192 9.853 0:55:15 155 6:44 85 -190 9.890 0:55:30 154 6:35 85 -187 9.928 0:55:45 154 6:58 85 -184 9.964 0:56:00 157 6:53 84 -181 10.000 0:56:15 157 6:23 85 -178 10.039 0:56:30 156 6:35 85 -176 10.077 0:56:45 157 6:44 85 -175 10.114 0:57:00 156 6:49 85 -172 10.151 0:57:15 155 6:58 85 -169 10.187 0:57:30 155 6:49 85 -167 10.223 0:57:45 154 6:40 85 -164 10.261 0:58:00 158 6:11 85 -163 10.301 0:58:15 153 6:07 86 -161 10.342 0:58:30 154 6:11 86 -158 10.382 0:58:45 155 6:40 86 -156 10.420 0:59:00 154 6:40 85 -154 10.457 0:59:15 156 6:49 85 -152 10.494 0:59:30 156 6:40 85 -149 10.532 0:59:45 152 6:31 85 -147 10.570 1:00:00 152 6:27 86 -145 10.609 1:00:15 154 6:58 85 -143 10.645 1:00:30 155 6:53 85 -140 10.681 1:00:45 151 6:27 85 -136 10.720 1:01:00 152 5:52 85 -135 10.762 1:01:15 151 6:15 86 -133 10.802 1:01:30 153 6:31 85 -132 10.840 1:01:45 153 6:58 86 -129 10.876 1:02:00 154 6:53 85 -126 10.912 1:02:15 156 6:27 84 -123 10.951 1:02:30 155 6:27 85 -122 10.990 1:02:45 153 5:56 86 -120 11.032 1:03:00 153 5:30 86 -119 11.077 1:03:15 151 5:30 86 -118 11.123 1:03:30 148 5:33 86 -118 11.168 1:03:45 145 5:33 84 -120 11.213 1:04:00 144 5:30 84 -122 11.258 1:04:15 141 5:21 85 -122 11.305 1:04:30 143 5:52 85 -122 11.347 1:04:45 146 6:15 86 -121 11.387 1:05:00 147 6:03 86 -119 11.429 1:05:15 147 5:49 86 -118 11.472 1:05:30 147 5:46 85 -120 11.515 1:05:45 143 6:07 85 -124 11.556 1:06:00 138 6:03 85 -126 11.597 1:06:15 137 6:23 86 -129 11.636 1:06:30 138 5:49 86 -132 11.679 1:06:45 138 5:39 85 -135 11.723 1:07:00 136 5:36 85 -137 11.768 1:07:15 135 5:30 85 -138 11.813 1:07:30 136 6:03 85 -138 11.855 1:07:45 141 6:11 86 -138 11.895 1:08:00 143 5:33 86 -136 11.940 1:08:15 145 5:42 85 -136 11.984 1:08:30 144 5:30 85 -138 12.029 1:08:45 140 5:24 85 -138 12.075 1:09:00 138 5:30 85 -140 12.121 1:09:15 138 5:33 85 -141 12.166 1:09:30 137 5:49 85 -143 12.209 1:09:45 135 5:30 86 -145 12.254 1:10:00 136 5:33 88 -148 12.299 1:10:15 137 5:33 85 -151 12.344 1:10:30 138 5:30 85 -152 12.390 1:10:45 139 5:33 87 -154 12.435 1:11:00 142 5:49 85 -155 12.478 1:11:15 142 5:56 85 -154 12.520 1:11:30 143 6:00 85 -153 12.561 1:11:45 142 5:52 86 -152 12.604 1:12:00 141 5:39 85 -152 12.648 1:12:15 141 6:00 84 -154 12.690 1:12:30 136 5:27 85 -156 12.735 1:12:45 138 5:42 87 -157 12.779 1:13:00 138 6:03 86 -157 12.820 1:13:15 140 6:27 86 -156 12.859 1:13:30 140 6:27 86 -154 12.898 1:13:45 143 6:35 87 -151 12.936 1:14:00 141 6:15 86 -149 12.976 1:14:15 148 5:46 86 -147 13.019 1:14:30 147 5:30 86 -147 13.065 1:14:45 145 5:27 86 -147 13.110 1:15:00 142 5:39 85 -148 13.155 1:15:15 138 6:00 85 -148 13.196 1:15:30 140 6:15 86 -147 13.236 1:15:45 144 6:35 87 -145 13.274 1:16:00 145 7:08 87 -143 13.309 1:16:15 148 6:23 85 -141 13.348 1:16:30 148 6:07 86 -140 13.389 1:16:45 148 5:56 57 -138 13.431 1:17:00 141 5:42 86 -138 13.475 1:17:15 139 5:52 86 -138 13.518 1:17:30 141 6:00 85 -138 13.559 1:17:45 140 5:42 85 -137 13.603 1:18:00 135 5:46 85 -137 13.646 1:18:15 139 5:33 85 -137 13.691 1:18:30 138 5:39 85 -137 13.735 1:18:45 139 5:56 85 -138 13.778 1:19:00 141 6:23 86 -136 13.817 1:19:15 144 6:03 85 -135 13.858 1:19:30 145 5:49 86 -133 13.901 1:19:45 143 5:36 85 -133 13.945 1:20:00 141 5:36 85 -133 13.990 1:20:15 141 5:42 85 -133 14.034 1:20:30 140 5:27 85 -133 14.080 舒跑二罐都喝光了…沒水硬著跑接 1:20:45 141 5:33 85 -133 14.125 下來的10km 1:21:00 137 5:33 85 -133 14.170 1:21:15 139 5:36 85 -134 14.214 1:21:30 136 5:30 85 -135 14.260 1:21:45 136 5:24 85 -136 14.306 1:22:00 136 5:24 85 -136 14.352 1:22:15 136 5:24 85 -138 14.398 1:22:30 136 5:27 85 -139 14.444 1:22:45 134 5:36 85 -141 14.489 1:23:00 134 5:36 85 -143 14.533 1:23:15 134 5:42 86 -147 14.577 1:23:30 134 5:52 86 -151 14.620 1:23:45 133 5:21 85 -154 14.666 1:24:00 135 5:18 84 -154 14.713 1:24:15 136 5:27 85 -155 14.759 1:24:30 136 5:30 85 -156 14.805 1:24:45 135 5:27 85 -156 14.850 1:25:00 135 5:33 85 -157 14.895 1:25:15 134 5:36 84 -159 14.940 1:25:30 134 5:56 84 -161 14.982 1:25:45 132 6:03 85 -164 15.023 1:26:00 132 5:39 85 -168 15.068 1:26:15 129 5:30 85 -170 15.113 1:26:30 131 5:39 85 -173 15.157 1:26:45 130 6:18 85 -176 15.197 1:27:00 130 6:15 86 -180 15.237 1:27:15 128 5:33 85 -183 15.282 1:27:30 132 6:03 85 -184 15.323 1:27:45 133 5:30 85 -187 15.368 1:28:00 134 5:21 85 -190 15.415 1:28:15 134 6:00 85 -191 15.457 1:28:30 135 5:39 85 -195 15.501 1:28:45 134 5:52 85 -198 15.543 1:29:00 133 5:42 85 -201 15.587 1:29:15 132 6:03 85 -204 15.628 1:29:30 132 5:52 85 -207 15.671 1:29:45 136 5:56 86 -207 15.713 1:30:00 140 5:46 86 -206 15.756 1:30:15 140 5:30 86 -205 15.802 1:30:30 141 5:21 86 -205 15.848 1:30:45 139 5:15 85 -205 15.896 1:31:00 136 5:21 85 -206 15.943 1:31:15 134 5:24 85 -206 15.989 1:31:30 134 5:46 86 -208 16.032 1:31:45 135 5:36 85 -211 16.077 1:32:00 136 5:33 85 -212 16.122 1:32:15 138 5:49 86 -212 16.165 1:32:30 142 5:36 86 -211 16.209 1:32:45 143 5:18 86 -210 16.256 1:33:00 140 5:18 85 -210 16.303 1:33:15 138 5:33 86 -211 16.348 1:33:30 141 6:11 85 -211 16.389 1:33:45 142 6:07 85 -209 16.430 1:34:00 147 5:46 86 -207 16.473 1:34:15 145 5:33 86 -207 16.518 1:34:30 143 5:30 85 -206 16.563 1:34:45 139 5:21 85 -207 16.610 1:35:00 140 5:21 85 -207 16.657 1:35:15 134 5:46 86 -207 16.700 1:35:30 141 5:33 86 -206 16.745 1:35:45 140 5:24 86 -204 16.791 1:36:00 138 5:27 85 -205 16.837 1:36:15 139 5:36 85 -207 16.882 1:36:30 139 6:11 85 -207 16.922 1:36:45 143 6:18 86 -206 16.962 連續的長上坡跑了32分左右，在 1:37:00 145 6:07 86 -203 17.003 最後靠意志力跑上去 1:37:15 149 6:18 85 -200 17.042 1:37:30 150 6:11 85 -198 17.083 1:37:45 150 6:40 85 -196 17.120 1:38:00 151 6:07 85 -193 17.161 1:38:15 149 6:07 86 -191 17.202 1:38:30 148 6:07 85 -189 17.243 1:38:45 148 6:15 85 -187 17.282 1:39:00 149 6:07 86 -186 17.323 1:39:15 148 6:18 86 -185 17.363 1:39:30 150 6:44 86 -182 17.400 1:39:45 148 6:49 85 -179 17.437 1:40:00 152 6:03 86 -175 17.478 1:40:15 151 6:11 86 -174 17.518 1:40:30 150 6:03 86 -172 17.560 1:40:45 151 6:27 85 -170 17.598 1:41:00 151 6:35 84 -167 17.636 1:41:15 152 6:31 85 -164 17.675 1:41:30 150 6:18 85 -162 17.714 1:41:45 151 6:00 86 -160 17.756 1:42:00 150 5:56 85 -158 17.798 1:42:15 149 5:42 85 -157 17.842 1:42:30 149 5:36 85 -157 17.886 1:42:45 147 5:27 85 -156 17.932 1:43:00 148 5:36 85 -156 17.977 1:43:15 146 5:46 85 -154 18.020 1:43:30 146 6:11 86 -154 18.060 1:43:45 148 7:03 85 -151 18.096 1:44:00 152 6:27 84 -147 18.135 1:44:15 152 6:15 85 -145 18.175 1:44:30 152 6:23 86 -143 18.214 1:44:45 151 5:56 85 -141 18.256 1:45:00 147 6:07 85 -140 18.297 1:45:15 148 6:11 85 -139 18.337 1:45:30 148 5:49 85 -138 18.380 1:45:45 147 5:42 85 -136 18.424 1:46:00 145 5:39 85 -136 18.468 1:46:15 148 5:49 85 -136 18.511 1:46:30 147 5:42 85 -134 18.555 1:46:45 146 5:39 85 -133 18.599 1:47:00 145 5:21 85 -133 18.645 1:47:15 145 5:21 84 -133 18.692 1:47:30 144 5:33 84 -133 18.737 1:47:45 145 5:42 84 -133 18.781 1:48:00 145 6:11 85 -132 18.821 1:48:15 147 6:49 85 -130 18.858 1:48:30 148 6:58 85 -127 18.894 1:48:45 150 7:03 85 -125 18.929 1:49:00 152 7:08 84 -122 18.964 1:49:15 153 7:08 84 -118 18.999 1:49:30 152 7:03 85 -116 19.035 1:49:45 153 7:19 84 -112 19.069 1:50:00 153 6:53 84 -109 19.105 1:50:15 153 6:53 84 -107 19.141 1:50:30 153 7:19 84 -104 19.175 1:50:45 152 7:08 84 -100 19.210 1:51:00 154 6:27 85 -97 19.249 1:51:15 152 6:18 85 -95 19.289 1:51:30 151 5:56 85 -93 19.331 1:51:45 149 5:39 85 -93 19.375 1:52:00 149 5:36 85 -92 19.420 1:52:15 148 5:36 85 -92 19.464 1:52:30 147 5:36 85 -91 19.509 1:52:45 146 5:42 85 -91 19.553 1:53:00 145 6:03 84 -90 19.594 1:53:15 144 6:11 85 -90 19.634 1:53:30 144 6:15 85 -89 19.674 1:53:45 146 6:23 85 -87 19.713 1:54:00 147 6:03 85 -86 19.755 1:54:15 148 6:18 85 -85 19.794 1:54:30 150 6:27 85 -83 19.833 1:54:45 150 6:31 85 -81 19.871 1:55:00 150 6:18 85 -79 19.911 1:55:15 150 6:15 85 -76 19.951 1:55:30 151 6:35 85 -75 19.989 1:55:45 152 6:40 85 -73 20.026 1:56:00 152 6:11 85 -70 20.067 1:56:15 153 6:53 85 -68 20.103 1:56:30 153 6:15 85 -65 20.143 1:56:45 153 6:35 85 -64 20.181 1:57:00 152 6:44 85 -61 20.218 1:57:15 154 6:40 85 -58 20.255 1:57:30 152 6:27 85 -55 20.294 1:57:45 152 6:23 85 -54 20.333 1:58:00 151 6:18 85 -53 20.373 1:58:15 151 6:11 86 -51 20.413 1:58:30 152 6:58 85 -49 20.449 1:58:45 151 6:18 85 -47 20.489 1:59:00 152 7:03 85 -45 20.524 1:59:15 151 7:13 85 -43 20.559 1:59:30 152 6:44 84 -40 20.596 1:59:45 150 6:31 85 -37 20.634 2:00:00 151 6:44 85 -36 20.671 2:00:15 153 6:07 85 -34 20.712 2:00:30 152 6:35 85 -32 20.750 2:00:45 152 6:35 85 -31 20.788 2:01:00 150 6:27 85 -28 20.827 2:01:15 153 6:15 86 -26 20.867 2:01:30 152 6:15 86 -25 20.907 2:01:45 152 5:56 86 -24 20.949 2:02:00 151 6:03 86 -22 20.990 2:02:15 150 6:03 85 -21 21.031 2:02:30 151 6:00 85 -19 21.073 2:02:45 151 6:18 86 -18 21.113 2:03:00 151 6:11 86 -17 21.153 2:03:15 150 6:11 86 -14 21.193 2:03:30 149 6:27 85 -13 21.232 2:03:45 149 6:18 86 -12 21.272 2:04:00 150 6:27 85 -11 21.310 2:04:15 151 6:23 86 -8 21.350 2:04:30 151 6:27 86 -7 21.388 2:04:45 151 6:03 85 -5 21.430 2:05:00 151 5:33 85 -5 21.475 2:05:15 143 5:30 85 -6 21.520 2:05:30 145 5:27 85 -8 21.566 2:05:45 143 5:46 85 -9 21.609 2:06:00 141 5:24 85 -11 21.655 2:06:15 147 5:24 85 -13 21.702 2:06:30 149 5:39 84 -15 21.746 2:06:45 140 6:00 84 -18 21.788 2:07:00 141 5:24 84 -20 21.834 2:07:15 142 5:27 85 -21 21.880 2:07:30 143 5:27 85 -22 21.925 2:07:45 145 5:30 85 -22 21.971 2:08:00 146 6:00 85 -22 22.013 2:08:15 146 6:23 85 -22 22.052 2:08:30 150 6:23 85 -21 22.091 2:08:45 149 6:15 85 -19 22.131 2:09:00 151 6:11 85 -17 22.171 2:09:15 152 6:35 86 -15 22.209 2:09:30 153 6:49 85 -13 22.246 2:09:45 155 7:13 84 -10 22.280 2:10:00 158 7:24 85 -7 22.314 2:10:15 157 6:35 85 -4 22.352 2:10:30 154 6:03 85 -3 22.393 2:10:45 153 5:39 85 -2 22.438 2:11:00 149 5:36 85 -3 22.482 2:11:15 146 5:49 85 -3 22.525 2:11:30 144 5:46 85 -3 22.568 2:11:45 144 5:52 85 -3 22.611 2:12:00 145 6:18 86 -4 22.650 2:12:15 146 6:11 86 -3 22.691 2:12:30 143 5:30 85 -2 22.736 2:12:45 146 5:30 84 -2 22.782 2:13:00 145 5:46 85 -3 22.825 2:13:15 145 5:52 85 -3 22.868 2:13:30 145 5:52 85 -3 22.910 2:13:45 146 5:56 85 -3 22.952 2:14:00 146 5:52 85 -3 22.995 2:14:15 147 5:36 85 -3 23.039 2:14:30 144 6:00 85 -4 23.081 2:14:45 141 6:44 87 -8 23.118 2:15:00 142 5:36 86 -12 23.163 2:15:15 144 5:56 85 -12 23.205 2:15:30 146 6:31 85 -11 23.243 2:15:45 149 6:49 85 -9 23.280 2:16:00 153 7:13 85 -7 23.314 2:16:15 151 6:53 84 -4 23.350 2:16:30 154 7:24 85 -2 23.384 2:16:45 153 7:19 86 0 23.418 2:17:00 154 7:03 86 3 23.454 2:17:15 155 6:49 85 6 23.490 2:17:30 153 6:11 85 8 23.531 2:17:45 152 6:15 85 9 23.571 2:18:00 151 6:07 86 10 23.612 2:18:15 148 5:36 85 10 23.656 2:18:30 145 5:39 85 9 23.700 2:18:45 143 6:07 85 7 23.741 2:19:00 142 5:42 85 5 23.785 2:19:15 140 6:00 85 3 23.827 2:19:30 137 6:58 85 0 23.863 回到昊天宮狂喝了600ml的舒跑 2:19:45 136 0:00 21 -3 23.863 再拿二瓶水再跑(其實腳快掛了) 2:20:00 134 0:00 18 -3 23.863 心跳雖然降下來了，但也差不多 2:20:15 139 0:00 0 -3 23.863 快掛了(地上標25k，但表才23.8k 2:20:30 136 0:00 0 -3 23.863 polar表好像修正的不夠… 2:20:45 136 0:00 19 -3 23.863 2:21:00 137 0:00 19 -3 23.863 2:21:15 135 0:00 0 -3 23.863 2:21:30 131 0:00 0 -3 23.863 2:21:45 131 0:00 0 -4 23.863 2:22:00 132 6:11 21 -3 23.903 2:22:15 129 6:23 86 -6 23.942 2:22:30 128 5:52 85 -9 23.985 2:22:45 131 5:46 85 -11 24.028 2:23:00 136 5:52 85 -13 24.070 2:23:15 136 6:11 84 -15 24.111 2:23:30 135 6:15 85 -18 24.151 2:23:45 133 6:07 85 -23 24.192 2:24:00 131 6:07 85 -26 24.233 2:24:15 132 6:07 85 -29 24.273 2:24:30 133 6:00 84 -33 24.315 2:24:45 133 0:00 56 -34 24.315 2:25:00 133 0:00 0 -36 24.315 半路上買了路邊的香蕉來吃…可惜 2:25:15 138 0:00 0 -36 24.315 沒用了，快爆了…下坡速度也提不 2:25:30 134 0:00 0 -36 24.315 上去，回到上坡一定完蛋… 2:25:45 122 0:00 0 -36 24.315 2:26:00 121 0:00 0 -36 24.315 2:26:15 124 0:00 0 -36 24.315 2:26:30 126 5:21 28 -36 24.362 2:26:45 129 5:27 87 -36 24.408 2:27:00 135 5:33 86 -37 24.453 2:27:15 136 5:33 86 -39 24.498 2:27:30 136 5:49 86 -41 24.540 2:27:45 137 5:42 85 -44 24.584 2:28:00 139 5:52 85 -47 24.627 2:28:15 136 5:49 85 -51 24.670 2:28:30 132 5:46 85 -53 24.713 2:28:45 135 5:52 86 -56 24.755 2:29:00 139 5:42 86 -58 24.799 2:29:15 140 5:49 85 -61 24.842 2:29:30 138 5:46 85 -64 24.885 2:29:45 136 5:33 85 -66 24.930 2:30:00 136 5:30 85 -67 24.976 2:30:15 142 5:46 85 -68 25.019 2:30:30 139 5:39 85 -69 25.063 2:30:45 137 5:42 85 -71 25.107 2:31:00 136 6:40 85 -73 25.145 2:31:15 137 5:49 85 -75 25.188 2:31:30 137 6:03 85 -78 25.229 2:31:45 135 6:18 86 -81 25.268 2:32:00 133 6:00 86 -86 25.310 2:32:15 132 5:52 85 -90 25.353 2:32:30 139 6:18 85 -93 25.392 2:32:45 135 6:11 86 -97 25.433 2:33:00 133 6:07 87 -101 25.473 2:33:15 135 5:52 86 -104 25.516 2:33:30 137 6:07 85 -107 25.557 2:33:45 131 5:49 85 -110 25.600 2:34:00 136 5:42 85 -111 25.643 2:34:15 136 5:39 85 -112 25.688 2:34:30 135 6:23 85 -114 25.727 2:34:45 136 6:03 84 -116 25.768 2:35:00 138 6:03 85 -117 25.809 2:35:15 135 5:52 85 -118 25.852 2:35:30 137 5:42 85 -119 25.895 2:35:45 134 5:52 85 -120 25.938 2:36:00 135 6:03 85 -124 25.979 2:36:15 133 6:07 85 -128 26.020 2:36:30 132 5:42 87 -132 26.064 2:36:45 133 5:39 86 -136 26.108 2:37:00 133 5:52 85 -139 26.150 2:37:15 136 6:15 88 -142 26.190 2:37:30 136 6:07 86 -147 26.231 2:37:45 133 5:36 86 -151 26.276 2:38:00 134 5:52 86 -153 26.318 2:38:15 136 5:52 85 -156 26.361 2:38:30 136 5:49 85 -158 26.404 2:38:45 137 6:18 85 -158 26.443 2:39:00 140 5:56 86 -158 26.485 2:39:15 140 5:56 84 -159 26.528 2:39:30 138 5:52 84 -161 26.570 2:39:45 135 5:52 86 -165 26.613 2:40:00 135 5:39 88 -170 26.657 2:40:15 134 5:46 86 -176 26.700 2:40:30 131 5:30 87 -180 26.745 2:40:45 132 5:52 85 -183 26.788 2:41:00 135 6:31 92 -186 26.826 2:41:15 135 6:15 93 -194 26.866 2:41:30 135 5:33 87 -199 26.911 2:41:45 135 5:46 87 -201 26.955 2:42:00 137 5:46 85 -202 26.998 2:42:15 138 5:42 85 -203 27.042 2:42:30 138 5:36 85 -205 27.086 2:42:45 137 6:03 85 -207 27.128 2:43:00 135 5:52 85 -212 27.170 2:43:15 130 5:56 85 -215 27.212 2:43:30 131 5:46 85 -219 27.255 2:43:45 133 5:39 85 -221 27.300 2:44:00 135 5:46 85 -224 27.343 2:44:15 133 5:30 85 -227 27.388 2:44:30 134 5:56 85 -229 27.430 2:44:45 141 5:49 85 -228 27.473 2:45:00 142 5:49 85 -228 27.516 2:45:15 141 5:52 84 -228 27.559 2:45:30 141 5:46 84 -229 27.602 2:45:45 138 6:03 85 -232 27.643 2:46:00 143 6:49 86 -231 27.680 放棄今天的練習，跑到第二圈的4k處…若是跑完我的表應該才47-48k吧…比完再修正將係數再提高點…寧可平時多跑一點。話說回頭走回昊天宮是超級大上坡，走了近一小時才走完4k，還在半路上看另一跑者還在練跑中… 第一圈跑到地上標的5k處我花了25分，今天的最大敗筆…一開始大下坡太快了跑了一圈花了2:19:27，第二圈跑4k花了近27分鐘(喝水和香蕉也要算在內) 比賽當天配速第一圈02:25:30 慢一點第二圈02:30:00 再慢一點，5小時完賽即可… 日期：99/7/23 08:09:53 天氣：晴天但烏雲很多,微風氣溫：32-33度睡眠：7小時身體狀況：工作四天有點累心理狀況：良好速度：5:43(修正)min/km 距離：29k(地上標示) 平均心跳：144 最高心跳：161 總心跳：23940 消耗能量：1991kcal 跑步指數：58 平均步頻：85 高度差：280m 結論：實地在中寮山跑氣溫一開始32度，但感覺上並沒有那麼熱因為山上有樹和樹蔭，過了半小時後，流汗的頻率就穩定，水站的位置2.5k-3k，但我的感覺過了5k後我就要手上拿水，一方面拿來喝，另一作用拿來澆身體，從第6k開始每跑一k就喝2-3口水，不然水站的點還是太遠。讓人爆最大的地方有二處：第一處是出昊天宮的長達近5k大下坡，這是很危險，超馬一開始不可以快，除非力求好成績，不然到最後的長上坡，心跳一飆高加上酷熱，真的會想放棄。第二處昊天宮位置，剛好處在中寮山的高點，一旦從長上坡回到這點時，身體已經很累了，若沒有強大的意志力和體力和完賽決心，若有親友在旁邊等待和車子就停在旁邊真的會想放棄，最好補給一下，馬上離開此處，後面的急下坡加上比賽的氣氛，會使人不得不跑完… 建議：實力強的人可以全程用跑的。但實力不夠的人可以考慮跑走戰術…只要八小時完賽即可 -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 118.171.120.218