扶懶客 2015/12/13 訓練日誌

扶懶客彰化
ID 24539

50 位追隨者

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扶懶客

恭喜破PB

全馬 | 04:33:35 | 06:29/km | 第10馬

白馬山盃馬拉松

官方成績
日期	2015-12-13
成績	04:33:35
總名次	324 / 859
分組名次	79 / 196
平均速度	06:29/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'30")

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

01:00'53"

10 km

(01:00'53")

00:30'23" (+00'23")

15 km

(01:30'53")

00:30'00"

01:01'25" (+00'32")

20 km

(02:02'18")

00:31'25" (+01'25")

25 km

(02:35'24")

00:33'06" (+03'06")

01:09'40" (+08'47")

30 km

(03:11'58")

00:36'34" (+06'34")

35 km

(03:47'21")

00:35'23" (+05'23")

01:15'23" (+14'30")

40 km

(04:27'21")

00:40'00" (+10'00")

Finish

(04:33:35)

日期: 2015-12-13 06:00 - 總爬升: 414 m - 平均心率: 158 - 卡路里: 2289 Cal - 總步數: 47490 - 平均步頻: 173 - 平均步幅: 86 cm - 溫度: 15°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'58"

(06'58")

06'57" (+01'18")

1000 / 1000

171 / 83

05'47"

(12'45")

05'44" (+00'05")

1007 / 2008

198 / 87

06'12"

(18'57")

06'11" (+00'32")

1001 / 3010

196 / 82

05'38"

(24'35")

05'39"

995 / 4005

194 / 90

05'55"

(30'30")

05'55" (+00'16")

998 / 5004

184 / 91

展開計圈分析

05'42"

(36'12")

05'40" (+00'01")

1005 / 6009

191 / 92

05'58"

(42'10")

05'59" (+00'20")

996 / 7006

189 / 88

06'11"

(48'21")

06'12" (+00'33")

996 / 8002

175 / 91

05'44"

(54'05")

05'42" (+00'03")

1004 / 9007

186 / 93

06'53"

(01:00'58")

06'51" (+01'12")

1004 / 10012

157 / 92

05'45"

(01:06'43")

05'47" (+00'08")

993 / 11005

185 / 93

05'40"

(01:12'23")

05'40" (+00'01")

1000 / 12005

184 / 95

06'25"

(01:18'48")

06'23" (+00'44")

1002 / 13008

166 / 93

06'05"

(01:24'53")

06'05" (+00'26")

999 / 14008

186 / 88

06'05"

(01:30'58")

06'05" (+00'26")

998 / 15006

186 / 88

06'38"

(01:37'36")

06'38" (+00'59")

997 / 16004

167 / 89

06'02"

(01:43'38")

05'59" (+00'20")

1006 / 17010

184 / 90

06'45"

(01:50'23")

06'48" (+01'09")

992 / 18003

156 / 93

05'55"

(01:56'18")

05'52" (+00'13")

1006 / 19010

189 / 89

06'10"

(02:02'28")

06'11" (+00'32")

997 / 20007

190 / 84

06'15"

(02:08'43")

06'17" (+00'38")

994 / 21001

189 / 83

06'31"

(02:15'14")

06'31" (+00'52")

997 / 21999

185 / 82

06'19"

(02:21'33")

06'16" (+00'37")

1007 / 23006

183 / 86

07'11"

(02:28'44")

07'12" (+01'33")

995 / 24002

165 / 83

06'49"

(02:35'33")

06'47" (+01'08")

1002 / 25005

185 / 79

08'32"

(02:44'05")

08'30" (+02'51")

1002 / 26007

157 / 74

07'54"

(02:51'59")

07'56" (+02'17")

995 / 27002

180 / 69

07'24"

(02:59'23")

07'23" (+01'44")

1000 / 28003

153 / 88

06'54"

(03:06'17")

06'55" (+01'16")

995 / 28998

165 / 87

05'53"

(03:12'10")

05'50" (+00'11")

1007 / 30006

200 / 85

07'20"

(03:19'30")

07'21" (+01'42")

996 / 31003

165 / 82

06'18"

(03:25'48")

06'17" (+00'38")

1000 / 32003

190 / 83

07'31"

(03:33'19")

07'31" (+01'52")

999 / 33002

168 / 78

06'37"

(03:39'56")

06'34" (+00'55")

1006 / 34009

187 / 81

07'35"

(03:47'31")

07'40" (+02'01")

989 / 34998

169 / 77

08'44"

(03:56'15")

08'42" (+03'03")

1002 / 36001

147 / 77

09'22"

(04:05'37")

09'20" (+03'41")

1002 / 37003

99 / 107

08'42"

(04:14'19")

08'41" (+03'02")

1001 / 38004

112 / 102

06'57"

(04:21'16")

06'56" (+01'17")

1001 / 39006

174 / 82

06'17"

(04:27'33")

06'19" (+00'40")

993 / 39999

189 / 83

05'55"

(04:33'28")

05'52" (+00'13")

1006 / 41006

197 / 86

00'11"

(04:33'39")

08'17" (+02'38")

22 / 41028

163 / 73

好棒的天氣
很棒的補給

賽前宣言: 第一次 ~~

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~161	79~89%
3:T乳酸耐力區	161~166	89~92%
4:A無氧耐力區	166~176	92~97.5%
5:I最大耗氧區	176~181	97.5~100%
最大心率為181 點此去設定最大心率

12月累積里程 : 130.52 km

Kalenji KIPRUN COMP 累積 : 2893.8 km

MW Watch 上傳 | 8 years ago

賴富偉, 澤陳和其他 6 人說推

留言

白玉如(姐刷的是黑卡~~) 恭喜順利完賽^_^

2015-12-14 01:12 ·


	目標心跳區間: 120~ 157

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'58"	00:06'58"
2	05'47"	00:12'45"
3	06'08"	00:18'53"
4	05'42"	00:24'35"
5	05'55"	00:30'30"
6	05'38"	00:36'08"
7	05'57"	00:42'05"
8	06'16"	00:48'21"
9	05'41"	00:54'02"
10	06'51"	01:00'53"
11	05'50"	01:06'43"
12	05'40"	01:12'23"
13	06'20"	01:18'43"
14	06'05"	01:24'48"
15	06'05"	01:30'53"
16	06'40"	01:37'33"
17	05'55"	01:43'28"
18	06'50"	01:50'18"
19	05'55"	01:56'13"
20	06'05"	02:02'18"
21	06'20"	02:08'38"
22	06'31"	02:15'09"
23	06'15"	02:21'24"
24	07'15"	02:28'39"
25	06'45"	02:35'24"
26	08'30"	02:43'54"
27	07'57"	02:51'51"
28	07'24"	02:59'15"
29	06'52"	03:06'07"
30	05'51"	03:11'58"
31	07'24"	03:19'22"
32	06'17"	03:25'39"
33	07'32"	03:33'11"
34	06'30"	03:39'41"
35	07'40"	03:47'21"
36	08'39"	03:56'00"
37	09'18"	04:05'18"
38	08'50"	04:14'08"
39	06'56"	04:21'04"
40	06'17"	04:27'21"
41	05'55"	04:33'16"
41.0	12'41"	04:33'39"