A-Ray 2016/03/06 訓練日誌

A-Ray 桃園
ID 13019

47 位追隨者

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A-Ray

全馬 | 03:54:32 | 05:33/km | 第24馬

2016 Forever Run 天長地久馬拉松

官方成績
日期	2016-03-06
成績	03:54:32
總名次	13 / 232
分組名次	4 / 75
平均速度	05:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'27")

00:25'27" (+01'28")

00:50'37" (+01'01")

10 km

(00:50'37")

00:25'10" (+01'11")

15 km

(01:14'36")

00:23'59"

00:49'36"

20 km

(01:40'13")

00:25'37" (+01'38")

25 km

(02:05'53")

00:25'40" (+01'41")

00:52'31" (+02'55")

30 km

(02:32'44")

00:26'51" (+02'52")

35 km

(03:03'10")

00:30'26" (+06'27")

01:05'39" (+16'03")

40 km

(03:38'23")

00:35'13" (+11'14")

Finish

(03:54:32)

日期: 2016-03-06 07:00 - 總爬升: 402 m - 地點: 宜蘭三星憲明國小 - 天氣: 晴 - 卡路里: 2478 Cal - 總步數: 41962 - 平均步頻: 178 - 平均步幅: 100 cm - 溫度: 18°C - 濕度: 91%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'59"

(04'59")

04'57" (+00'22")

1004 / 1004

183 / 110

05'39"

(10'38")

05'37" (+01'02")

1003 / 2007

183 / 96

04'55"

(15'33")

04'52" (+00'17")

1007 / 3014

188 / 108

04'50"

(20'23")

04'49" (+00'14")

1002 / 4016

194 / 106

05'04"

(25'27")

05'03" (+00'28")

1000 / 5016

191 / 103

展開計圈分析

05'15"

(30'42")

05'12" (+00'37")

1006 / 6023

189 / 101

05'00"

(35'42")

04'59" (+00'24")

1000 / 7024

191 / 104

05'03"

(40'45")

05'01" (+00'26")

1004 / 8028

190 / 104

05'13"

(45'58")

05'10" (+00'35")

1007 / 9036

186 / 103

04'39"

(50'37")

04'39" (+00'04")

1000 / 10036

195 / 110

04'40"

(55'17")

04'38" (+00'03")

1005 / 11041

197 / 109

04'47"

(01:00'04")

04'45" (+00'10")

1004 / 12046

189 / 110

04'48"

(01:04'52")

04'45" (+00'10")

1008 / 13054

193 / 108

04'57"

(01:09'49")

04'54" (+00'19")

1008 / 14063

191 / 106

04'50"

(01:14'39")

04'49" (+00'14")

1002 / 15065

197 / 105

04'54"

(01:19'33")

04'52" (+00'17")

1003 / 16069

196 / 104

05'26"

(01:24'59")

05'24" (+00'49")

1004 / 17073

180 / 102

04'49"

(01:29'48")

04'47" (+00'12")

1006 / 18080

196 / 106

05'54"

(01:35'42")

05'53" (+01'18")

1001 / 19082

175 / 96

04'36"

(01:40'18")

04'35"

1002 / 20084

197 / 110

04'46"

(01:45'04")

04'44" (+00'09")

1006 / 21091

188 / 112

05'04"

(01:50'08")

05'02" (+00'27")

1003 / 22094

195 / 101

05'05"

(01:55'13")

05'03" (+00'28")

1006 / 23100

195 / 101

05'08"

(02:00'21")

05'06" (+00'31")

1004 / 24104

195 / 100

05'38"

(02:05'59")

05'36" (+01'01")

1003 / 25108

180 / 98

05'14"

(02:11'13")

05'12" (+00'37")

1004 / 26112

193 / 99

05'10"

(02:16'23")

05'09" (+00'34")

1000 / 27112

194 / 99

05'41"

(02:22'04")

05'40" (+01'05")

1001 / 28114

174 / 100

05'24"

(02:27'28")

05'22" (+00'47")

1005 / 29120

190 / 97

05'23"

(02:32'51")

05'21" (+00'46")

1006 / 30126

190 / 97

06'33"

(02:39'24")

06'31" (+01'56")

1004 / 31131

155 / 98

05'44"

(02:45'08")

05'43" (+01'08")

1002 / 32134

181 / 96

06'25"

(02:51'33")

06'22" (+01'47")

1006 / 33141

167 / 93

05'43"

(02:57'16")

05'40" (+01'05")

1008 / 34149

189 / 92

06'03"

(03:03'19")

06'02" (+01'27")

1002 / 35151

176 / 93

06'46"

(03:10'05")

06'45" (+02'10")

1000 / 36152

159 / 92

06'16"

(03:16'21")

06'14" (+01'39")

1002 / 37155

177 / 90

06'51"

(03:23'12")

06'47" (+02'12")

1007 / 38163

143 / 102

08'56"

(03:32'08")

08'53" (+04'18")

1004 / 39168

99 / 112

06'39"

(03:38'47")

06'35" (+02'00")

1008 / 40176

160 / 94

06'28"

(03:45'15")

06'26" (+01'51")

1004 / 41180

168 / 92

06'47"

(03:52'02")

06'46" (+02'11")

1000 / 42180

148 / 99

02'38"

(03:54'40")

07'17" (+02'42")

361 / 42542

153 / 89

趁著太陽還沒出來多趕點路,兩小時後太陽就出來了,安農溪自行車道幾乎沒有遮蔭的地方,真是熱到爆,跑到30K之後也爆掉了,只能跑跑走走!
大概高手都去雙溪了吧,這場全馬只有232人,僥倖獲得分四.

賽前宣言: go!

3月累積里程 : 240.46 km

HYPER HEROES H0011 累積 : 5491.9 km

MW Watch 上傳 | 8 years ago

Ted 秦, 黃智宏和其他 3 人說推

留言

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'59"	00:04'59"
2	05'39"	00:10'38"
3	04'55"	00:15'33"
4	04'50"	00:20'23"
5	05'04"	00:25'27"
6	05'12"	00:30'39"
7	05'03"	00:35'42"
8	05'00"	00:40'42"
9	05'13"	00:45'55"
10	04'42"	00:50'37"
11	04'37"	00:55'14"
12	04'47"	01:00'01"
13	04'48"	01:04'49"
14	04'54"	01:09'43"
15	04'53"	01:14'36"
16	04'54"	01:19'30"
17	05'26"	01:24'56"
18	04'46"	01:29'42"
19	05'57"	01:35'39"
20	04'34"	01:40'13"
21	04'45"	01:44'58"
22	05'03"	01:50'01"
23	05'05"	01:55'06"
24	05'12"	02:00'18"
25	05'35"	02:05'53"
26	05'13"	02:11'06"
27	05'10"	02:16'16"
28	05'42"	02:21'58"
29	05'23"	02:27'21"
30	05'23"	02:32'44"
31	06'30"	02:39'14"
32	05'47"	02:45'01"
33	06'22"	02:51'23"
34	05'41"	02:57'04"
35	06'06"	03:03'10"
36	06'46"	03:09'56"
37	06'16"	03:16'12"
38	06'47"	03:22'59"
39	08'50"	03:31'49"
40	06'34"	03:38'23"
41	06'40"	03:45'03"
42	06'50"	03:51'53"
42.4	07'42"	03:54'40"