明昌 2023/02/19 訓練日誌

明昌台北市
ID 424921

15 位追隨者

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明昌

全馬 | 05:07:21 | 07:17/km | 第22馬

2023 浪漫台三~戀戀大湖草莓文化嘉年華馬拉松

官方成績
日期	2023-02-19
成績	05:07:21
總名次	- / -
分組名次	- / -
平均速度	07:17/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'28")

00:31'28" (+00'12")

01:03'36"

10 km

(01:03'36")

00:32'08" (+00'52")

15 km

(01:34'52")

00:31'16"

01:06'16" (+02'40")

20 km

(02:09'52")

00:35'00" (+03'44")

25 km

(02:50'41")

00:40'49" (+09'33")

01:18'49" (+15'13")

30 km

(03:28'41")

00:38'00" (+06'44")

35 km

(04:06'29")

00:37'48" (+06'32")

01:17'25" (+13'49")

40 km

(04:46'06")

00:39'37" (+08'21")

Finish

(05:07:21)

日期: 2023-02-19 06:59 - 總爬升: 5542 m - 平均心率: 168 - 卡路里: 2621 Cal - 總步數: 49388 - 平均步頻: 160 - 平均步幅: 86 cm - 溫度: 15°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)

06'59"

(06'59")

06'57" (+01'53")

1002 / 1002

176 / 81

06'12"

(13'11")

06'11" (+01'07")

1000 / 2002

179 / 89

06'14"

(19'25")

06'13" (+01'09")

1000 / 3003

179 / 89

05'52"

(25'17")

05'51" (+00'47")

1002 / 4006

180 / 94

06'15"

(31'32")

06'14" (+01'10")

1001 / 5007

179 / 89

展開計圈分析

07'49"

(39'21")

07'48" (+02'44")

1002 / 6009

152 / 84

06'12"

(45'33")

06'11" (+01'07")

1000 / 7010

179 / 89

06'44"

(52'17")

06'43" (+01'39")

1001 / 8011

177 / 83

06'19"

(58'36")

06'19" (+01'15")

1000 / 9011

171 / 92

05'05"

(01:03'41")

05'04"

1001 / 10013

182 / 107

05'59"

(01:09'40")

05'58" (+00'54")

1001 / 11015

177 / 94

06'26"

(01:16'06")

06'25" (+01'21")

1002 / 12017

176 / 88

05'41"

(01:21'47")

05'40" (+00'36")

1000 / 13017

180 / 97

07'24"

(01:29'11")

07'23" (+02'19")

1001 / 14019

150 / 90

05'53"

(01:35'04")

05'52" (+00'48")

1000 / 15020

181 / 93

07'57"

(01:43'01")

07'55" (+02'51")

1002 / 16022

153 / 81

07'18"

(01:50'19")

07'17" (+02'13")

1000 / 17023

159 / 85

05'57"

(01:56'16")

05'56" (+00'52")

1002 / 18025

179 / 94

07'57"

(02:04'13")

07'56" (+02'52")

1000 / 19026

157 / 79

05'56"

(02:10'09")

05'55" (+00'51")

1000 / 20026

178 / 94

05'48"

(02:15'57")

05'47" (+00'43")

1000 / 21027

179 / 96

14'52"

(02:30'49")

14'51" (+09'47")

1000 / 22027

107 / 62

07'06"

(02:37'55")

07'04" (+02'00")

1002 / 23030

164 / 85

05'40"

(02:43'35")

05'39" (+00'35")

1002 / 24032

182 / 97

07'30"

(02:51'05")

07'29" (+02'25")

1001 / 25034

162 / 81

06'43"

(02:57'48")

06'42" (+01'38")

1001 / 26035

172 / 86

05'59"

(03:03'47")

05'58" (+00'54")

1002 / 27037

178 / 93

05'55"

(03:09'42")

05'54" (+00'50")

1001 / 28038

180 / 93

12'59"

(03:22'41")

12'58" (+07'54")

1000 / 29039

108 / 70

06'27"

(03:29'08")

06'26" (+01'22")

1002 / 30041

179 / 86

06'50"

(03:35'58")

06'49" (+01'45")

1001 / 31042

161 / 90

09'22"

(03:45'20")

09'20" (+04'16")

1002 / 32045

147 / 72

06'25"

(03:51'45")

06'24" (+01'20")

1000 / 33045

181 / 85

06'13"

(03:57'58")

06'12" (+01'08")

1002 / 34047

180 / 89

09'01"

(04:06'59")

08'59" (+03'55")

1002 / 35050

116 / 95

06'08"

(04:13'07")

06'07" (+01'03")

1001 / 36052

178 / 91

07'02"

(04:20'09")

07'01" (+01'57")

1000 / 37052

154 / 91

11'31"

(04:31'40")

11'29" (+06'25")

1002 / 38055

129 / 67

06'52"

(04:38'32")

06'52" (+01'48")

1000 / 39055

170 / 85

08'16"

(04:46'48")

08'15" (+03'11")

1001 / 40057

146 / 82

07'40"

(04:54'28")

07'39" (+02'35")

1000 / 41057

159 / 81

07'20"

(05:01'48")

07'19" (+02'15")

1001 / 42058

156 / 87

05'33"

(05:07'21")

07'11" (+02'07")

772 / 42831

161 / 86

賽後評分: 補給5顆星，路線規劃需要改進
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

2月累積里程 : 235.49 km

ADIDAS ADIZERO ADIOS PRO 3 UK9.5 累積 : 337.9 km

MW Watch 上傳 | 2 years ago

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'59"	00:06'59"
2	06'10"	00:13'09"
3	06'14"	00:19'23"
4	05'52"	00:25'15"
5	06'13"	00:31'28"
6	07'49"	00:39'17"
7	06'12"	00:45'29"
8	06'41"	00:52'10"
9	06'20"	00:58'30"
10	05'06"	01:03'36"
11	05'52"	01:09'28"
12	06'28"	01:15'56"
13	05'41"	01:21'37"
14	07'21"	01:28'58"
15	05'54"	01:34'52"
16	07'56"	01:42'48"
17	06'49"	01:49'37"
18	06'23"	01:56'00"
19	07'55"	02:03'55"
20	05'57"	02:09'52"
21	05'48"	02:15'40"
22	14'49"	02:30'29"
23	07'07"	02:37'36"
24	05'38"	02:43'14"
25	07'27"	02:50'41"
26	06'42"	02:57'23"
27	05'59"	03:03'22"
28	05'53"	03:09'15"
29	13'00"	03:22'15"
30	06'26"	03:28'41"
31	06'50"	03:35'31"
32	09'12"	03:44'43"
33	06'30"	03:51'13"
34	06'12"	03:57'25"
35	09'04"	04:06'29"
36	05'49"	04:12'18"
37	07'15"	04:19'33"
38	11'28"	04:31'01"
39	06'50"	04:37'51"
40	08'15"	04:46'06"
41	07'39"	04:53'45"
42	06'49"	05:00'34"
42.8	08'08"	05:07'21"