陳建宏 2021/12/19 訓練日誌

陳建宏新北市
ID 3658

126 位追隨者

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陳建宏

恭喜完成了第 70 馬

全馬 | 04:52:36 | 06:56/km | 第70馬

2021 臺北馬拉松

官方成績
日期	2021-12-19
成績	04:52:36
總名次	- / -
分組名次	- / -
平均速度	06:56/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'31")

00:30'31" (+00'49")

01:00'40"

10 km

(01:00'40")

00:30'09" (+00'27")

15 km

(01:30'22")

00:29'42"

01:03'49" (+03'09")

20 km

(02:04'29")

00:34'07" (+04'25")

25 km

(02:39'37")

00:35'08" (+05'26")

01:09'42" (+09'02")

30 km

(03:14'11")

00:34'34" (+04'52")

35 km

(03:50'16")

00:36'05" (+06'23")

01:13'47" (+13'07")

40 km

(04:27'58")

00:37'42" (+08'00")

Finish

(04:52:36)

日期: 2021-12-19 06:33 - 總爬升: 961 m - 平均心率: 148 - 卡路里: 2712 Cal - 總步數: 52684 - 平均步頻: 181 - 平均步幅: 81 cm - 溫度: 16°C - 濕度: 62% - PM2.5: 良好(6)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'43"

(06'43")

06'42" (+01'04")

1000 / 1000

173 / 85

06'01"

(12'44")

05'59" (+00'21")

1002 / 2003

179 / 93

05'53"

(18'37")

05'51" (+00'13")

1005 / 3008

181 / 94

05'59"

(24'36")

05'56" (+00'18")

1007 / 4015

180 / 93

05'56"

(30'32")

05'54" (+00'16")

1002 / 5018

178 / 94

展開計圈分析

05'58"

(36'30")

05'57" (+00'19")

1000 / 6019

178 / 93

06'07"

(42'37")

06'04" (+00'26")

1006 / 7025

177 / 92

06'33"

(49'10")

06'29" (+00'51")

1008 / 8033

171 / 89

05'55"

(55'05")

05'52" (+00'14")

1005 / 9039

176 / 96

05'42"

(01:00'47")

05'40" (+00'02")

1005 / 10044

176 / 99

06'20"

(01:07'07")

06'19" (+00'41")

1001 / 11046

180 / 87

05'43"

(01:12'50")

05'42" (+00'04")

1002 / 12049

178 / 98

06'02"

(01:18'52")

06'00" (+00'22")

1005 / 13054

178 / 93

05'45"

(01:24'37")

05'44" (+00'06")

1000 / 14054

176 / 98

05'52"

(01:30'29")

05'51" (+00'13")

1002 / 15057

176 / 96

05'52"

(01:36'21")

05'49" (+00'11")

1008 / 16065

177 / 96

06'49"

(01:43'10")

06'48" (+01'10")

1001 / 17067

189 / 77

09'41"

(01:52'51")

09'39" (+04'01")

1002 / 18070

139 / 74

05'40"

(01:58'31")

05'38"

1004 / 19074

179 / 98

06'07"

(02:04'38")

06'06" (+00'28")

1001 / 20076

179 / 91

07'10"

(02:11'48")

07'06" (+01'28")

1008 / 21084

183 / 76

05'54"

(02:17'42")

05'53" (+00'15")

1000 / 22084

181 / 93

06'08"

(02:23'50")

06'05" (+00'27")

1007 / 23092

181 / 90

07'51"

(02:31'41")

07'49" (+02'11")

1002 / 24095

187 / 68

08'16"

(02:39'57")

08'15" (+02'37")

1000 / 25095

159 / 76

07'22"

(02:47'19")

07'18" (+01'40")

1007 / 26102

190 / 71

07'04"

(02:54'23")

07'01" (+01'23")

1005 / 27107

172 / 82

06'21"

(03:00'44")

06'20" (+00'42")

1000 / 28108

185 / 84

07'01"

(03:07'45")

06'58" (+01'20")

1005 / 29114

187 / 76

06'35"

(03:14'20")

06'34" (+00'56")

1002 / 30116

184 / 82

08'25"

(03:22'45")

08'22" (+02'44")

1004 / 31121

186 / 64

06'18"

(03:29'03")

06'15" (+00'37")

1006 / 32127

186 / 85

07'25"

(03:36'28")

07'22" (+01'44")

1006 / 33134

196 / 69

06'56"

(03:43'24")

06'52" (+01'14")

1008 / 34142

188 / 77

07'07"

(03:50'31")

07'03" (+01'25")

1008 / 35150

191 / 73

08'19"

(03:58'50")

08'17" (+02'39")

1003 / 36154

191 / 63

06'54"

(04:05'44")

06'50" (+01'12")

1007 / 37161

191 / 76

07'10"

(04:12'54")

07'06" (+01'28")

1008 / 38170

195 / 71

07'40"

(04:20'34")

07'37" (+01'59")

1005 / 39175

193 / 67

07'50"

(04:28'24")

07'49" (+02'11")

1002 / 40177

192 / 66

07'05"

(04:35'29")

07'03" (+01'25")

1002 / 41180

193 / 72

07'06"

(04:42'35")

07'03" (+01'25")

1005 / 42185

192 / 73

06'39"

(04:49'14")

06'35" (+00'57")

1009 / 43195

186 / 81

賽後評分: 寄物和領完賽禮要走好遠
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

12月累積里程 : 104.43 km

MW Watch 上傳 | 3 years ago

胡忠延和 Shang-Pin Liu 說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'42"	00:06'42"
2	06'01"	00:12'43"
3	05'53"	00:18'36"
4	05'56"	00:24'32"
5	05'59"	00:30'31"
6	05'58"	00:36'29"
7	06'04"	00:42'33"
8	06'33"	00:49'06"
9	05'56"	00:55'02"
10	05'38"	01:00'40"
11	06'22"	01:07'02"
12	05'44"	01:12'46"
13	05'59"	01:18'45"
14	05'45"	01:24'30"
15	05'52"	01:30'22"
16	05'51"	01:36'13"
17	06'50"	01:43'03"
18	09'41"	01:52'44"
19	05'39"	01:58'23"
20	06'06"	02:04'29"
21	07'06"	02:11'35"
22	06'00"	02:17'35"
23	06'04"	02:23'39"
24	07'54"	02:31'33"
25	08'04"	02:39'37"
26	07'32"	02:47'09"
27	06'58"	02:54'07"
28	06'27"	03:00'34"
29	06'58"	03:07'32"
30	06'39"	03:14'11"
31	07'40"	03:21'51"
32	06'56"	03:28'47"
33	07'28"	03:36'15"
34	06'54"	03:43'09"
35	07'07"	03:50'16"
36	08'18"	03:58'34"
37	06'56"	04:05'30"
38	07'09"	04:12'39"
39	07'26"	04:20'05"
40	07'53"	04:27'58"
41	07'11"	04:35'09"
42	07'04"	04:42'13"
43	06'43"	04:48'56"
43.1	09'53"	04:49'29"