2010 SCM全馬之SUB-3:30 軍團~~

leefs

全民大召集~半馬,全馬起跑前大合照及各軍團集結
28/2渣打馬拉松當天起步前大合照安排如下:
集合點 - 彌敦道中間道交界,尖沙咀港鐵站L3出口,"綠衣為記"。

                               
登錄/註冊後可看大圖

全馬拉松 - 各跑友請於0600左右到達，請自行安排換衫,熱身,寄行李，0630到"集合點"拍攝大合照，
軍團集結 - 0655各sub330,400,450,500軍團請跟隨"持旗手"集結及前往等待起步。
旗幟式樣 -

                               
登錄/註冊後可看大圖

derek_cat

原帖由 TerrySze 於 2010-2-22 01:51 發表

                               
登錄/註冊後可看大圖

聽講上年SUB3:30的人，今年的號碼布都蓋了精英起跑區的印,
可以去精英起跑區 !!
好吸引 !!

How many runners were in sub 330 last year?

TerrySze

no sub330 pacing in last year

rockiec

原帖由 derek_cat 於 2010-2-24 18:26 發表

                               
登錄/註冊後可看大圖

  How many runners were in sub 330 last year?

derek_cat ching 意思係咪舊年有幾多跑手可以造到 sub330 !!

全部計晒有 408人!!
香港跑手大約 300人!!

rockiec

參考咗 大俠､Terry 同埋 KKF ge Pacing chart,
响25K 前同係差唔多, 但後面果17K 就好大分別!

Terry 個 pacing 比較牙煙, 得1分鐘走盞...
入西隧前(35K), 都應該可以 keep 到 4:50!!
起碼多番2分鐘

Target	03:19:33		03:29:00		03:25:45
Avg Pace	04:43.8		04:57.2		04:52.6
1 Km	04:41.0	00:04:41	04:45.0	00:04:45	04:45.0	00:04:45
2 Km	04:38.0	00:09:19	04:45.0	00:09:30	04:45.0	00:09:30
3 Km	04:41.0	00:14:00	04:45.0	00:14:15	04:45.0	00:14:15
4 Km	04:44.0	00:18:44	04:45.0	00:19:00	04:45.0	00:19:00
5 Km	04:49.0	00:23:33	04:45.0	00:23:45	04:45.0	00:23:45
6 Km	04:49.0	00:28:22	04:45.0	00:28:30	04:45.0	00:28:30
7 Km	05:03.0	00:33:25	04:45.0	00:33:15	04:45.0	00:33:15
8 Km	05:03.0	00:38:28	04:45.0	00:38:00	04:45.0	00:38:00
9 Km	04:41.0	00:43:09	04:40.0	00:42:40	04:50.0	00:42:50
10 Km	04:38.0	00:47:47	04:40.0	00:47:20	04:50.0	00:47:40
11 Km	04:38.0	00:52:25	04:40.0	00:52:00	04:50.0	00:52:30
12 Km	04:38.0	00:57:03	04:40.0	00:56:40	04:50.0	00:57:20
13 Km	04:49.0	01:01:52	04:40.0	01:01:20	04:50.0	01:02:10
14 Km	04:49.0	01:06:41	04:40.0	01:06:00	04:50.0	01:07:00
15 Km	04:41.0	01:11:22	04:40.0	01:10:40	04:50.0	01:11:50
16 Km	04:41.0	01:16:03	04:40.0	01:15:20	04:50.0	01:16:40
17 Km	04:41.0	01:20:44	04:40.0	01:20:00	04:50.0	01:21:30
18 Km	04:41.0	01:25:25	04:40.0	01:24:40	04:50.0	01:26:20
19 Km	04:41.0	01:30:06	04:40.0	01:29:20	04:50.0	01:31:10
20 Km	04:49.0	01:34:55	04:40.0	01:34:00	04:50.0	01:36:00
21 Km	04:45.0	01:39:40	04:30.0	01:38:30	05:00.0	01:41:00
22 Km	04:13.0	01:43:53	04:30.0	01:43:00	05:00.0	01:46:00
23 Km	04:45.0	01:48:38	05:00.0	01:48:00	04:50.0	01:50:50
24 Km	04:45.0	01:53:23	05:00.0	01:53:00	04:50.0	01:55:40
25 Km	04:49.0	01:58:12	05:00.0	01:58:00	04:50.0	02:00:30
26 Km	04:38.0	02:02:50	05:00.0	02:03:00	04:50.0	02:05:20
27 Km	04:41.0	02:07:31	05:00.0	02:08:00	04:50.0	02:10:10
28 Km	04:41.0	02:12:12	05:00.0	02:13:00	04:50.0	02:15:00
29 Km	04:41.0	02:16:53	05:00.0	02:18:00	04:50.0	02:19:50
30 Km	04:41.0	02:21:34	05:00.0	02:23:00	04:50.0	02:24:40
31 Km	04:41.0	02:26:15	05:00.0	02:28:00	04:50.0	02:29:30
32 Km	04:41.0	02:30:56	05:00.0	02:33:00	04:50.0	02:34:20
33 Km	04:41.0	02:35:37	05:00.0	02:38:00	04:50.0	02:39:10
34 Km	04:41.0	02:40:18	05:00.0	02:43:00	04:50.0	02:44:00
35 Km	04:35.0	02:44:53	05:00.0	02:48:00	04:50.0	02:48:50
36 Km	05:09.0	02:50:02	05:00.0	02:53:00	04:50.0	02:53:40
37 Km	04:49.0	02:54:51	05:00.0	02:58:00	04:50.0	02:58:30
38 Km	04:41.0	02:59:32	06:00.0	03:04:00	05:15.0	03:03:45
39 Km	04:55.0	03:04:27	06:00.0	03:10:00	05:15.0	03:09:00
40 Km	04:41.0	03:09:08	06:00.0	03:16:00	05:15.0	03:14:15
41 Km	04:49.0	03:13:57	06:00.0	03:22:00	05:15.0	03:19:30
42 Km	04:41.0	03:18:38	06:00.0	03:28:00	05:15.0	03:24:45
0.195 Km	00:55.0	03:19:33	01:00.0	03:29:00	01:00.0	03:25:45

[ 本帖最後由 rockiec 於 2010-2-24 23:03 編輯 ]

derek_cat

那个上昂船洲大桥的路很难keep到450吧，如果是330的target。。。

derek_cat

Target		3:20		3:25		3:30
Pace		04:44.4		04:51.5		04:58.6
1 Km	1.00	04:41		04:48		04:55
2 Km	0.99	04:38	0:09:19	04:45	0:09:33	04:52	0:09:47
3 Km	1.00	04:41	0:14:00	04:48	0:14:21	04:55	0:14:42
4 Km	1.02	04:44	0:18:44	04:51	0:19:12	04:58	0:19:40
5 Km	1.05	04:49	0:23:33	04:56	0:24:08	05:04	0:24:44
6 Km	1.05	04:49	0:28:22	04:56	0:29:04	05:04	0:29:48
7 Km	1.12	05:03	0:33:25	05:11	0:34:15	05:18	0:35:06
8 Km	1.12	05:03	0:38:28	05:11	0:39:26	05:18	0:40:24
9 Km	1.00	04:41	0:43:09	04:48	0:44:14	04:55	0:45:19
10 Km	0.99	04:38	0:47:47	04:45	0:48:59	04:52	0:50:11
11 Km	0.99	04:38	0:52:25	04:45	0:53:44	04:52	0:55:03
12 Km	0.99	04:38	0:57:03	04:45	0:58:29	04:52	0:59:55
13 Km	1.05	04:49	1:01:52	04:56	1:03:25	05:04	1:04:59
14 Km	1.05	04:49	1:06:41	04:56	1:08:21	05:04	1:10:03
15 Km	1.00	04:41	1:11:22	04:48	1:13:09	04:55	1:14:58
16 Km	1.00	04:41	1:16:03	04:48	1:17:57	04:55	1:19:53
17 Km	1.00	04:41	1:20:44	04:48	1:22:45	04:55	1:24:48
18 Km	1.00	04:41	1:25:25	04:48	1:27:33	04:55	1:29:43
19 Km	1.00	04:41	1:30:06	04:48	1:32:21	04:55	1:34:38
20 Km	1.05	04:49	1:34:55	04:56	1:37:17	05:04	1:39:42

derek_cat

个人感觉，在30km后，it is difficult to keep sub 5min/km pace

后半程pace

21 Km	1.02	04:45	1:39:40	04:52	1:42:09	04:59	1:44:41
Half	1.00	00:27	1:40:07	00:28	1:42:37	00:29	1:45:10
22 Km	1.00	04:13	1:44:20	04:20	1:46:57	04:26	1:49:36
23 Km	1.02	04:45	1:49:05	04:52	1:51:49	04:59	1:54:35
24 Km	1.02	04:45	1:53:50	04:52	1:56:41	04:59	1:59:34
25 Km	1.05	04:49	1:58:39	04:56	2:01:37	05:04	2:04:38
26 Km	0.99	04:38	2:03:17	04:45	2:06:22	04:52	2:09:30
27 Km	1.00	04:41	2:07:58	04:48	2:11:10	04:55	2:14:25
28 Km	1.00	04:41	2:12:39	04:48	2:15:58	04:55	2:19:20
29 Km	1.00	04:41	2:17:20	04:48	2:20:46	04:55	2:24:15
30 Km	1.00	04:41	2:22:01	04:48	2:25:34	04:55	2:29:10
31 Km	1.00	04:41	2:26:42	04:48	2:30:22	04:55	2:34:05
32 Km	1.00	04:41	2:31:23	04:48	2:35:10	04:55	2:39:00
33 Km	1.00	04:41	2:36:04	04:48	2:39:58	04:55	2:43:55
34 Km	1.00	04:41	2:40:45	04:48	2:44:46	04:55	2:48:50
35 Km	0.98	04:35	2:45:20	04:42	2:49:28	04:49	2:53:39
36 Km	1.15	05:09	2:50:29	05:17	2:54:45	05:24	2:59:03
37 Km	1.05	04:49	2:55:18	04:56	2:59:41	05:04	3:04:07
38 Km	1.00	04:41	2:59:59	04:48	3:04:29	04:55	3:09:02
39 Km	1.08	04:55	3:04:54	05:02	3:09:31	05:10	3:14:12
40 Km	1.00	04:41	3:09:35	04:48	3:14:19	04:55	3:19:07
41 Km	1.05	04:49	3:14:24	04:56	3:19:15	05:04	3:24:11
42 Km	1.00	04:41	3:19:05	04:48	3:24:03	04:55	3:29:06
42.195 Km	1.00	00:55	3:20:00	00:56	3:24:59	00:57	3:30:03

KKF

睇番溫度和濕度都好似07年, 可以用此年成績作為參考.
http://www.hkmarathon.com/hkmarathon/chi/event/results/2007/results_MMS.html

以下成績,前半程大概5min pacing, 之後跑落斜用4m40s pacing到30k, 剩餘65min跑尾段. 呢個時間都好近似我心中目標,
我覺得頭37k跟呢個時間應該無問題,但最重要都係睇上西隧果段會唔會爆.

3:29:55

3:29:27

0:48:40

1:42:37

2:24:36

如果今次真的可以做到就好滿意啦.

[ 本帖最後由 KKF 於 2010-2-25 12:06 編輯 ]

TerrySze

我都覺感觉得在30km后，KEEP到 5min/km有D難 .(廈門30K-35K都係5:15/K...)....這一次盡力啦..

大家目標SUB330, 我覺得穩陣D的話要以 3:25 pacing去走.
更新一下PACING..以下限去跑, 3:25, 我的上下限差10秒/K.

出西隧後仲可以KEEP到5min/K的話, 320在望.

[ 本帖最後由 TerrySze 於 2010-2-26 10:13 編輯 ]

TerrySze

原帖由 KKF 於 2010-2-25 11:33 發表

                               
登錄/註冊後可看大圖

睇番溫度和濕度都好似07年, 可以用此年成績作為參考.
http://www.hkmarathon.com/hkmarathon/chi/event/results/2007/results_MMS.html

以下成績,前半程大概5min pacing, 之後跑落斜用4m40s pacing到30k, 剩餘65 ...

nearly same as my target pacing..
30k 後...佢係我的表內以下限PACING跑...KEEP到SUB330 !.......

[ 本帖最後由 TerrySze 於 2010-2-25 12:18 編輯 ]

KKF

原帖由 oscar 於 2010-2-25 12:39 發表

                               
登錄/註冊後可看大圖

如果天氣似07年都幾難跑囉，個年要跑四個幾鐘.....

可能溫度高過07年添..

rockiec

原帖由 TerrySze 於 2010-2-25 12:05 發表
我都覺感觉得在30km后，KEEP到 5min/km有D難 .(廈門30K-35K都係5:15/K...)....這一次盡力啦..

大家目標SUB330, 我覺得穩陣D的話要以 3:25 pacing去走.
更新一下PACING..以下限去跑, 3:25, 我的上下限差10秒 ...

Terry ching, 你果兩個 Pacing 响37K前時間都啱,
但總時間計少1K 噃(41.195Km), 係咪要跟上限跑呢??
下限已經過突咗4分幾鐘...

	UPPER		LOWER
1 km	00:04:40	0:04:40	00:04:50	0:04:50
2 km	00:04:40	0:09:20	00:04:50	0:09:40
3 km	00:04:40	0:14:00	00:04:50	0:14:30
4 km	00:04:40	0:18:40	00:04:50	0:19:20
5 km	00:04:40	0:23:20	00:04:50	0:24:10
6 km	00:04:40	0:28:00	00:04:50	0:29:00
7 km	00:04:40	0:32:40	00:04:50	0:33:50
8 km	00:04:40	0:37:20	00:04:50	0:38:40
9 km	00:04:30	0:41:50	00:04:40	0:43:20
10 km	00:04:30	0:46:20	00:04:40	0:48:00
11 km	00:04:30	0:50:50	00:04:40	0:52:40
12 km	00:04:30	0:55:20	00:04:40	0:57:20
13 km	00:04:40	1:00:00	00:04:55	1:02:15
14 km	00:04:40	1:04:40	00:04:55	1:07:10
15 km	00:04:40	1:09:20	00:04:55	1:12:05
16 km	00:04:40	1:14:00	00:04:55	1:17:00
17 km	00:04:40	1:18:40	00:04:55	1:21:55
18 km	00:04:40	1:23:20	00:04:55	1:26:50
19 km	00:04:40	1:28:00	00:04:55	1:31:45
20 km	00:04:40	1:32:40	00:04:55	1:36:40
21 km	00:05:00	1:37:40	00:05:10	1:41:50
22 km	00:05:00	1:42:40	00:05:10	1:47:00
23 km	00:04:45	1:47:25	00:04:55	1:51:55
24 km	00:04:45	1:52:10	00:04:55	1:56:50
25 km	00:04:45	1:56:55	00:04:55	2:01:45
26 km	00:04:45	2:01:40	00:04:55	2:06:40
27 km	00:04:45	2:06:25	00:04:55	2:11:35
28 km	00:04:45	2:11:10	00:04:55	2:16:30
29 km	00:04:45	2:15:55	00:04:55	2:21:25
30 km	00:04:45	2:20:40	00:04:55	2:26:20
31 km	00:05:00	2:25:40	00:05:10	2:31:30
32 km	00:05:00	2:30:40	00:05:10	2:36:40
33 km	00:05:00	2:35:40	00:05:10	2:41:50
34 km	00:05:00	2:40:40	00:05:10	2:47:00
35 km	00:05:00	2:45:40	00:05:10	2:52:10
36 km	00:05:00	2:50:40	00:05:10	2:57:20
37 km	00:05:00	2:55:40	00:05:10	3:02:30
38 km	00:06:00	3:01:40	00:06:10	3:08:40
39 km	00:06:00	3:07:40	00:06:10	3:14:50
40 km	00:06:00	3:13:40	00:06:10	3:21:00
41 km	00:06:00	3:19:40	00:06:10	3:27:10
42 km	00:06:00	3:25:40	00:06:10	3:33:20
42.195 km	00:01:00	3:26:40	00:01:00	3:34:20

[ 本帖最後由 rockiec 於 2010-2-25 22:20 編輯 ]

rockiec

原帖由 oscar 於 2010-2-25 12:39 發表

                               
登錄/註冊後可看大圖

如果天氣似07年都幾難跑囉，個年要跑四個幾鐘.....

果年我都係要近四個鐘至完成!!

所以先要組成方陣, 輪流檔風, 控制 pacing,
互相鼓勵...

加埋大家都係富經驗ge 跑手, 應該唔難!!

tango

原帖由 大俠 於 2010-2-19 23:43 發表

                               
登錄/註冊後可看大圖

如果係練習唔夠諗住前半賺多少少揸手, 咁前半快咗幾多, 後半至少要雙倍奉還

加埋星期日既"高溫", 至少4倍奉還

derek_cat

猫咪觉得，渣打马拉松能跑330，估计需要下马sub320的水平。。。
俺现在有些怕怕的说。。。

rockiec

原帖由 tango 於 2010-2-25 22:31 發表

                               
登錄/註冊後可看大圖

加埋星期日既"高溫", 至少4倍奉還

唔知 tango ching 有乜計劃, 可以响"高溫"下輕鬆完成 sub330?

小弟自從2001年跑渣打全馬至今已經第10年, 因為唔同因素影,
時間有快有慢... 最快 3:25:xx,最慢 3:50:xx (2007)...
外地賽事試過最快 3:16:xx

我地唔係前半程特別快, 只要控制响lactate threshold內,
係無咁易爆ge!

我地特登响呢度post 個pacing chart 出嚟,
係希望想搭呢班車 ge 跑手留意, 如果跟唔到,
請轉搭第二班車, 或者post 你個 pacing chart 出嚟,
大家參詳下!

唔知 tango ching 當日會唔會一齊坐呢班車??

TerrySze

原帖由 tango 於 2010-2-25 22:31 發表

                               
登錄/註冊後可看大圖

加埋星期日既"高溫", 至少4倍奉還

...前年我係西隧口出黎,雙腳一起抽筋...行返去,行的速度係10MINS / K......勉強4小時內完成......頂多都係雙倍奉還 ....去唔到4倍奉還 .
ANYWAY......星期日既高溫的確令我擔心 !

TerrySze

原帖由 rockiec 於 2010-2-25 22:07 發表

                               
登錄/註冊後可看大圖

Terry ching, 你果兩個 Pacing 响37K前時間都啱,
但總時間計少1K 噃(41.195Km), 係咪要跟上限跑呢??
下限已經過突咗4分幾鐘...

UPPER LOWER 1 km00:04:400:04:4000:04:500:04:502 ...

SORRY....SORRY....updated !!....出了西隧要5:20-5:30/K

原帖由 rockiec 於 2010-2-25 22:17 發表

                               
登錄/註冊後可看大圖

所以先要組成方陣, 輪流檔風, 控制 pacing,
互相鼓勵...

加埋大家都係富經驗ge 跑手, 應該唔難!!

ROCKIEC 兄 ...正確 !! 這就是我們軍團的力量 !!!
有你匹老馬帶路,我安心D..
好多客觀的因素令人擔心,但正如你所講大家都係富經驗ge 跑手,會量力而為............

[ 本帖最後由 TerrySze 於 2010-2-26 10:36 編輯 ]