初馬心得 - 路跑 Road Running

※ 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 16.954
1:26:45 149 4:55 87 -19 17.005
1:27:00 149 5:00 87 -19 17.055
1:27:15 150 4:57 87 -19 17.105
1:27:30 150 5:00 87 -19 17.155
1:27:45 150 5:00 87 -19 17.205
1:28:00 150 4:55 87 -19 17.256
1:28:15 150 4:50 87 -19 17.307
1:28:30 151 4:55 88 -19 17.358
1:28:45 152 5:00 87 -19 17.408
1:29:00 152 4:57 87 -19 17.459
1:29:15 151 4:57 87 -19 17.509
1:29:30 150 4:55 88 -19 17.560
1:29:45 150 4:52 88 -19 17.611
1:30:00 151 4:55 88 -19 17.662
1:30:15 151 4:55 88 -19 17.713
1:30:30 151 5:00 88 -19 17.763
1:30:45 151 5:05 87 -19 17.812
1:31:00 150 4:57 87 -19 17.862
1:31:15 149 5:00 87 -19 17.912
1:31:30 151 4:57 88 -20 17.963
1:31:45 151 4:50 90 -19 18.015
1:32:00 150 5:05 88 -19 18.064
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3:30:45 164 4:41 89 -24 42.445
3:31:00 164 4:45 89 -23 42.498
3:31:15 163 4:45 89 -23 42.550
3:31:30 163 4:43 88 -23 42.603
3:31:45 164 4:50 88 -23 42.655
3:32:00 164 4:50 88 -23 42.707
3:32:15 164 4:48 88 -24 42.759
3:32:30 164 4:45 88 -24 42.811
3:32:45 164 4:43 88 -24 42.864
3:33:00 163 4:41 88 -23 42.918
3:33:15 163 4:43 88 -23 42.970
3:33:30 162 4:45 88 -23 43.023
3:33:45 162 4:43 88 -23 43.076
3:34:00 161 4:43 88 -23 43.129
3:34:15 163 4:39 89 -23 43.183
3:34:30 162 4:36 88 -23 43.237
3:34:45 163 4:36 88 -23 43.291
3:35:00 164 4:41 89 -23 43.344
3:35:15 164 4:41 89 -23 43.398
3:35:30 164 4:20 90 -23 43.455
3:35:45 165 4:24 89 -22 43.512


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