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南京北岸马拉松,稳稳PB四分半!

  • 2026-03-23 20:16:14
南京北岸马拉松,稳稳PB四分半!

围绕着这场马拉松从周一到现在，有太多东西值得写了

今天先放个结果，全马3:24:28完赛，个人PB从328来到了324

预估一下南京北岸全马完赛成绩
今天属于上面预测文章里发挥得更好的情况
跑进325，吃的是去年夏天训练的老本
今天我很满意的一点是配速很稳，全程几乎没掉速
大致过程如下：
前面十公里内心戏：腿哥，跑慢点，后面还有几十公里呢
32公里以后内心戏：死腿，你给我好好表现
过了15公里补给点，心率开始上来了，不知道是又飘了还是确实升高
到30公里心率还不降，有点慌了，35公里主动走两步，降降心率
进35公里水站之前就知道今天PB已经稳了，后面就算掉速也能控制在510配速以内
实际全程只有35公里放水来个505，其余都稳稳压在五分配里面
尤其是后面五公里，跑着很爽，知道自己能PB又没有崩的感觉，这才叫享受比赛！
详细数据如下
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  1. CONNECT:[ UseTime:0.000380s ] mysql:host=127.0.0.1;port=3306;dbname=b460;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000717s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.000274s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.000337s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000509s ]
  6. SELECT * FROM `set` [ RunTime:0.000237s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000654s ]
  8. SELECT * FROM `article` WHERE `id` = 501113 LIMIT 1 [ RunTime:0.000442s ]
  9. UPDATE `article` SET `lasttime` = 1776006203 WHERE `id` = 501113 [ RunTime:0.003062s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 65 LIMIT 1 [ RunTime:0.000301s ]
  11. SELECT * FROM `article` WHERE `id` < 501113 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000452s ]
  12. SELECT * FROM `article` WHERE `id` > 501113 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.000401s ]
  13. SELECT * FROM `article` WHERE `id` < 501113 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.000797s ]
  14. SELECT * FROM `article` WHERE `id` < 501113 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.001925s ]
  15. SELECT * FROM `article` WHERE `id` < 501113 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.002616s ]
0.086416s