周良泰 2022/12/04 訓練日誌

周良泰台北市
ID 221415

96 位追隨者

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周良泰

全馬 | 05:02:30 | 07:10/km | 第98馬

2022 三星安農溪馬拉松嘉年華

官方成績
日期	2022-12-04
成績	05:02:30
總名次	- / -
分組名次	- / -
平均速度	07:10/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'19")

00:34'19" (+01'25")

01:07'13"

10 km

(01:07'13")

00:32'54"

15 km

(01:40'58")

00:33'45" (+00'51")

01:12'26" (+05'13")

20 km

(02:19'39")

00:38'41" (+05'47")

25 km

(02:57'04")

00:37'25" (+04'31")

01:13'58" (+06'45")

30 km

(03:33'37")

00:36'33" (+03'39")

35 km

(04:12'40")

00:39'03" (+06'09")

01:12'23" (+05'10")

40 km

(04:46'00")

00:33'20" (+00'26")

Finish

(05:02:30)

日期: 2022-12-04 06:30 - 總爬升: 277 m - 平均心率: 167 - 卡路里: 2298 Cal - 總步數: 51188 - 平均步頻: 169 - 平均步幅: 83 cm - 溫度: 22°C - 濕度: 97%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'17"

(07'17")

07'16" (+01'18")

1001 / 1001

169 / 81

06'51"

(14'08")

06'50" (+00'52")

1000 / 2002

176 / 82

06'40"

(20'48")

06'40" (+00'42")

1000 / 3002

177 / 84

07'14"

(28'02")

07'13" (+01'15")

1001 / 4004

166 / 83

06'17"

(34'19")

06'16" (+00'18")

1001 / 5005

179 / 88

展開計圈分析

07'22"

(41'41")

07'21" (+01'23")

1002 / 6007

165 / 82

05'59"

(47'40")

05'58"

1001 / 7009

180 / 92

07'30"

(55'10")

07'29" (+01'31")

1001 / 8010

157 / 84

06'08"

(01:01'18")

06'07" (+00'09")

1000 / 9010

179 / 91

06'01"

(01:07'19")

06'00" (+00'02")

1001 / 10012

178 / 93

06'57"

(01:14'16")

06'56" (+00'58")

1001 / 11014

165 / 87

06'09"

(01:20'25")

06'08" (+00'10")

1000 / 12015

180 / 90

06'18"

(01:26'43")

06'17" (+00'19")

1002 / 13017

179 / 88

07'53"

(01:34'36")

07'52" (+01'54")

1000 / 14017

155 / 81

06'31"

(01:41'07")

06'30" (+00'32")

1000 / 15018

178 / 85

08'12"

(01:49'19")

08'11" (+02'13")

1000 / 16018

150 / 80

06'33"

(01:55'52")

06'32" (+00'34")

1000 / 17019

178 / 85

06'44"

(02:02'36")

06'43" (+00'45")

1001 / 18020

177 / 83

10'36"

(02:13'12")

10'35" (+04'37")

1000 / 19021

131 / 71

06'41"

(02:19'53")

06'40" (+00'42")

1001 / 20022

175 / 85

08'07"

(02:28'00")

08'06" (+02'08")

1000 / 21023

161 / 76

07'00"

(02:35'00")

06'59" (+01'01")

1001 / 22024

173 / 82

09'07"

(02:44'07")

09'06" (+03'08")

1001 / 23026

146 / 74

06'35"

(02:50'42")

06'34" (+00'36")

1001 / 24028

178 / 85

06'42"

(02:57'24")

06'41" (+00'43")

1000 / 25029

177 / 83

06'46"

(03:04'10")

06'45" (+00'47")

1001 / 26031

177 / 83

07'08"

(03:11'18")

07'06" (+01'08")

1003 / 27034

174 / 80

07'01"

(03:18'19")

07'00" (+01'02")

1001 / 28035

177 / 80

08'35"

(03:26'54")

08'34" (+02'36")

1001 / 29037

155 / 75

07'10"

(03:34'04")

07'09" (+01'11")

1000 / 30037

172 / 81

08'31"

(03:42'35")

08'30" (+02'32")

1001 / 31038

154 / 76

07'35"

(03:50'10")

07'34" (+01'36")

1001 / 32039

166 / 79

09'00"

(03:59'10")

08'59" (+03'01")

1001 / 33041

142 / 78

07'07"

(04:06'17")

07'06" (+01'08")

1000 / 34042

170 / 82

06'53"

(04:13'10")

06'52" (+00'54")

1001 / 35043

173 / 83

06'47"

(04:19'57")

06'46" (+00'48")

1002 / 36045

177 / 83

07'03"

(04:27'00")

07'02" (+01'04")

1002 / 37047

173 / 82

06'36"

(04:33'36")

06'35" (+00'37")

1001 / 38048

180 / 84

06'33"

(04:40'09")

06'33" (+00'35")

1000 / 39048

180 / 84

06'32"

(04:46'41")

06'31" (+00'33")

1001 / 40049

181 / 84

06'16"

(04:52'57")

06'15" (+00'17")

1001 / 41051

182 / 87

06'11"

(04:59'08")

06'10" (+00'12")

1002 / 42053

184 / 88

03'22"

(05:02'30")

06'36" (+00'38")

509 / 42562

181 / 83

賽後評分: 完賽物資豐富，賽道天氣合宜，可惜補給單薄了點
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

12月累積里程 : 418.63 km

yy 白21 累積 : 741.4 km

MW Watch 上傳 | 1 year ago

Seal Chuang 說推

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'17"	00:07'17"
2	06'51"	00:14'08"
3	06'40"	00:20'48"
4	07'14"	00:28'02"
5	06'17"	00:34'19"
6	07'20"	00:41'39"
7	05'57"	00:47'36"
8	07'28"	00:55'04"
9	06'08"	01:01'12"
10	06'01"	01:07'13"
11	06'56"	01:14'09"
12	06'08"	01:20'17"
13	06'15"	01:26'32"
14	07'54"	01:34'26"
15	06'32"	01:40'58"
16	08'10"	01:49'08"
17	06'31"	01:55'39"
18	06'45"	02:02'24"
19	10'34"	02:12'58"
20	06'41"	02:19'39"
21	08'04"	02:27'43"
22	07'01"	02:34'44"
23	06'55"	02:41'39"
24	08'45"	02:50'24"
25	06'40"	02:57'04"
26	06'43"	03:03'47"
27	07'06"	03:10'53"
28	06'59"	03:17'52"
29	08'16"	03:26'08"
30	07'29"	03:33'37"
31	08'15"	03:41'52"
32	07'49"	03:49'41"
33	08'58"	03:58'39"
34	07'04"	04:05'43"
35	06'57"	04:12'40"
36	06'43"	04:19'23"
37	06'57"	04:26'20"
38	06'42"	04:33'02"
39	06'35"	04:39'37"
40	06'23"	04:46'00"
41	06'23"	04:52'23"
42	06'08"	04:58'31"
42.6	07'03"	05:02'30"