明昌 2019/12/15 訓練日誌

明昌台北市
ID 424921

15 位追隨者

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明昌

全馬 | 03:53:27 | 05:31/km | 第5馬

2019 臺北馬拉松

官方成績
日期	2019-12-15
成績	03:53:27
總名次	1899 / 6990
分組名次	286 / 1284
平均速度	05:31/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'00")

00:26'00" (+01'39")

00:51'30" (+01'22")

10 km

(00:51'30")

00:25'30" (+01'09")

15 km

(01:15'51")

00:24'21"

00:50'08"

20 km

(01:41'38")

00:25'47" (+01'26")

25 km

(02:07'26")

00:25'48" (+01'27")

00:52'06" (+01'58")

30 km

(02:33'44")

00:26'18" (+01'57")

35 km

(03:01'39")

00:27'55" (+03'34")

00:58'26" (+08'18")

40 km

(03:32'10")

00:30'31" (+06'10")

Finish

(03:53:27)

日期: 2019-12-15 06:32 - 總爬升: 1011 m - 平均心率: 184 - 卡路里: 2538 Cal - 總步數: 43280 - 平均步頻: 184 - 平均步幅: 98 cm - 溫度: 20°C - 濕度: 82%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'16"

(05'16")

05'15" (+00'33")

1000 / 1000

179 / 105

05'18"

(10'34")

05'17" (+00'35")

1001 / 2001

183 / 103

05'09"

(15'43")

05'08" (+00'26")

1000 / 3002

186 / 104

05'34"

(21'17")

05'33" (+00'51")

1000 / 4002

188 / 95

05'17"

(26'34")

05'16" (+00'34")

1001 / 5004

190 / 99

展開計圈分析

05'14"

(31'48")

05'13" (+00'31")

1002 / 6006

190 / 100

05'19"

(37'07")

05'18" (+00'36")

1001 / 7008

179 / 104

05'16"

(42'23")

05'15" (+00'33")

1000 / 8008

187 / 101

05'09"

(47'32")

05'07" (+00'25")

1003 / 9012

191 / 101

05'01"

(52'33")

05'00" (+00'18")

1000 / 10012

187 / 106

04'43"

(57'16")

04'42"

1001 / 11014

180 / 117

05'08"

(01:02'24")

05'07" (+00'25")

1000 / 12014

184 / 105

05'10"

(01:07'34")

05'09" (+00'27")

1002 / 13017

188 / 103

04'58"

(01:12'32")

04'57" (+00'15")

1000 / 14017

190 / 105

04'47"

(01:17'19")

04'46" (+00'04")

1001 / 15018

191 / 109

05'26"

(01:22'45")

05'25" (+00'43")

1001 / 16020

184 / 99

05'04"

(01:27'49")

05'02" (+00'20")

1003 / 17024

187 / 105

05'13"

(01:33'02")

05'12" (+00'30")

1002 / 18026

189 / 101

05'15"

(01:38'17")

05'14" (+00'32")

1002 / 19029

189 / 100

05'21"

(01:43'38")

05'20" (+00'38")

1002 / 20032

188 / 99

05'15"

(01:48'53")

05'14" (+00'32")

1002 / 21034

187 / 101

05'10"

(01:54'03")

05'09" (+00'27")

1001 / 22036

190 / 101

05'18"

(01:59'21")

05'17" (+00'35")

1002 / 23038

190 / 99

05'16"

(02:04'37")

05'15" (+00'33")

1002 / 24040

189 / 100

05'10"

(02:09'47")

05'09" (+00'27")

1001 / 25041

189 / 102

05'42"

(02:15'29")

05'41" (+00'59")

1002 / 26044

186 / 94

05'09"

(02:20'38")

05'08" (+00'26")

1001 / 27046

189 / 102

05'14"

(02:25'52")

05'13" (+00'31")

1002 / 28049

186 / 102

05'27"

(02:31'19")

05'26" (+00'44")

1000 / 29049

186 / 98

05'16"

(02:36'35")

05'15" (+00'33")

1002 / 30051

187 / 101

06'12"

(02:42'47")

06'11" (+01'29")

1001 / 31053

180 / 89

05'29"

(02:48'16")

05'28" (+00'46")

1000 / 32053

186 / 97

05'22"

(02:53'38")

05'21" (+00'39")

1000 / 33054

185 / 100

05'51"

(02:59'29")

05'50" (+01'08")

1001 / 34055

182 / 93

05'37"

(03:05'06")

05'36" (+00'54")

1001 / 35056

186 / 95

06'39"

(03:11'45")

06'38" (+01'56")

1002 / 36059

181 / 82

05'42"

(03:17'27")

05'41" (+00'59")

1000 / 37059

187 / 93

06'07"

(03:23'34")

06'06" (+01'24")

1000 / 38060

173 / 94

06'00"

(03:29'34")

05'59" (+01'17")

1000 / 39060

184 / 90

07'09"

(03:36'43")

07'08" (+02'26")

1000 / 40060

171 / 81

09'28"

(03:46'11")

06'05" (+01'23")

1552 / 41613

179 / 91

06'09"

(03:52'20")

06'08" (+01'26")

1001 / 42614

170 / 95

賽後評分: 好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

12月累積里程 : 393.83 km

MIZUNO 美津濃 WAVE EMPEROR3 皇速3 累積 : 246.5 km

MW Watch 上傳 | 4 years ago

張金源和 Rarry Lin 說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'10"	00:05'10"
2	05'14"	00:10'24"
3	05'08"	00:15'32"
4	05'12"	00:20'44"
5	05'16"	00:26'00"
6	05'08"	00:31'08"
7	05'09"	00:36'17"
8	05'12"	00:41'29"
9	05'05"	00:46'34"
10	04'56"	00:51'30"
11	04'51"	00:56'21"
12	04'51"	01:01'12"
13	05'07"	01:06'19"
14	04'53"	01:11'12"
15	04'39"	01:15'51"
16	05'11"	01:21'02"
17	05'05"	01:26'07"
18	05'06"	01:31'13"
19	05'10"	01:36'23"
20	05'15"	01:41'38"
21	05'06"	01:46'44"
22	05'12"	01:51'56"
23	05'10"	01:57'06"
24	05'13"	02:02'19"
25	05'07"	02:07'26"
26	05'10"	02:12'36"
27	05'32"	02:18'08"
28	05'02"	02:23'10"
29	05'21"	02:28'31"
30	05'13"	02:33'44"
31	05'44"	02:39'28"
32	05'39"	02:45'07"
33	05'15"	02:50'22"
34	05'46"	02:56'08"
35	05'31"	03:01'39"
36	05'37"	03:07'16"
37	06'30"	03:13'46"
38	05'38"	03:19'24"
39	06'10"	03:25'34"
40	06'36"	03:32'10"
41	06'04"	03:38'14"
42	07'57"	03:46'11"
43	04'27"	03:50'38"
42.8	-20'-52"	03:54'06"