James Huang 2023/04/23 訓練日誌

James Huang 台中
ID 360966

23 位追隨者

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James Huang

全馬 | 03:53:35 | 05:32/km | 第3馬

4117中央公園馬拉松

官方成績
日期	2023-04-23
成績	03:53:35
總名次	- / -
分組名次	- / -
平均速度	05:32/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'51")

00:24'51" (+00'20")

00:50'01" (+00'52")

10 km

(00:50'01")

00:25'10" (+00'39")

15 km

(01:14'32")

00:24'31"

00:49'09"

20 km

(01:39'10")

00:24'38" (+00'07")

25 km

(02:05'11")

00:26'01" (+01'30")

00:54'06" (+04'57")

30 km

(02:33'16")

00:28'05" (+03'34")

35 km

(03:01'32")

00:28'16" (+03'45")

01:04'29" (+15'20")

40 km

(03:37'45")

00:36'13" (+11'42")

Finish

(03:53:35)

日期: 2023-04-23 06:00 - 總爬升: 592 m - 地點: 中央公園 - 天氣: 好天氣，太陽出來就好熱，烤焦了 - 平均心率: 163 - 卡路里: 2716 Cal - 平均步頻: 174 - 溫度: 22°C - 濕度: 84%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02'07"

(02'07")

05'19" (+00'58")

400 / 400

02'01"

(04'09")

05'04" (+00'43")

400 / 800

01'59"

(06'08")

04'57" (+00'36")

400 / 1200

01'56"

(08'05")

04'52" (+00'31")

400 / 1600

01'55"

(10'01")

04'48" (+00'27")

400 / 2000

展開計圈分析

01'57"

(11'58")

04'53" (+00'32")

400 / 2400

01'59"

(13'58")

04'58" (+00'37")

400 / 2800

01'59"

(15'57")

04'57" (+00'36")

400 / 3199

02'06"

(18'03")

05'15" (+00'54")

400 / 3599

01'55"

(19'58")

04'48" (+00'27")

400 / 3999

01'56"

(21'55")

04'51" (+00'30")

400 / 4399

01'56"

(23'51")

04'51" (+00'30")

400 / 4800

01'55"

(25'47")

04'49" (+00'28")

400 / 5200

02'03"

(27'50")

05'07" (+00'46")

400 / 5600

01'44"

(29'35")

04'21"

400 / 6000

01'56"

(31'31")

04'50" (+00'29")

400 / 6400

01'55"

(33'27")

04'48" (+00'27")

400 / 6800

01'57"

(35'24")

04'53" (+00'32")

400 / 7200

02'00"

(37'24")

05'00" (+00'39")

400 / 7600

02'04"

(39'28")

05'10" (+00'49")

400 / 8000

02'20"

(41'49")

05'51" (+01'30")

400 / 8400

02'04"

(43'53")

05'11" (+00'50")

400 / 8800

02'12"

(46'06")

05'32" (+01'11")

400 / 9200

02'01"

(48'07")

05'02" (+00'41")

400 / 9600

01'53"

(50'00")

04'42" (+00'21")

400 / 10000

01'53"

(51'54")

04'44" (+00'23")

400 / 10400

01'57"

(53'51")

04'53" (+00'32")

400 / 10800

01'56"

(55'48")

04'52" (+00'31")

400 / 11200

01'56"

(57'45")

04'51" (+00'30")

400 / 11600

01'56"

(59'41")

04'50" (+00'29")

400 / 12000

02'12"

(01:01'53")

05'30" (+01'09")

400 / 12400

01'53"

(01:03'47")

04'44" (+00'23")

400 / 12800

01'57"

(01:05'44")

04'52" (+00'31")

400 / 13200

01'56"

(01:07'41")

04'51" (+00'30")

400 / 13600

01'54"

(01:09'36")

04'47" (+00'26")

400 / 14000

01'52"

(01:11'28")

04'40" (+00'19")

400 / 14400

01'59"

(01:13'28")

04'59" (+00'38")

400 / 14800

01'57"

(01:15'25")

04'52" (+00'31")

400 / 15200

02'10"

(01:17'35")

05'25" (+01'04")

400 / 15600

01'55"

(01:19'30")

04'48" (+00'27")

400 / 16000

01'54"

(01:21'25")

04'45" (+00'24")

400 / 16400

01'56"

(01:23'21")

04'50" (+00'29")

400 / 16800

01'54"

(01:25'15")

04'45" (+00'24")

400 / 17200

02'09"

(01:27'25")

05'24" (+01'03")

400 / 17600

01'55"

(01:29'20")

04'49" (+00'28")

400 / 18000

01'56"

(01:31'17")

04'50" (+00'29")

400 / 18400

01'57"

(01:33'14")

04'52" (+00'31")

400 / 18799

01'58"

(01:35'12")

04'55" (+00'34")

400 / 19199

01'56"

(01:37'08")

04'51" (+00'30")

400 / 19599

02'00"

(01:39'09")

05'02" (+00'41")

400 / 19999

02'23"

(01:41'33")

05'59" (+01'38")

400 / 20399

01'53"

(01:43'27")

04'43" (+00'22")

400 / 20799

01'53"

(01:45'20")

04'43" (+00'22")

400 / 21199

02'25"

(01:47'46")

06'04" (+01'43")

400 / 21599

01'56"

(01:49'43")

04'51" (+00'30")

400 / 21999

01'52"

(01:51'35")

04'41" (+00'20")

400 / 22399

01'52"

(01:53'27")

04'40" (+00'19")

400 / 22799

02'02"

(01:55'30")

05'06" (+00'45")

400 / 23199

02'05"

(01:57'35")

05'12" (+00'51")

400 / 23599

02'18"

(01:59'54")

05'47" (+01'26")

400 / 23999

02'23"

(02:02'18")

05'59" (+01'38")

400 / 24399

01'53"

(02:04'11")

04'43" (+00'22")

400 / 24799

01'55"

(02:06'07")

04'49" (+00'28")

400 / 25199

02'04"

(02:08'12")

05'11" (+00'50")

400 / 25599

02'32"

(02:10'44")

06'20" (+01'59")

400 / 25999

01'57"

(02:12'41")

04'52" (+00'31")

400 / 26399

01'57"

(02:14'39")

04'54" (+00'33")

400 / 26799

01'58"

(02:16'38")

04'56" (+00'35")

400 / 27199

02'02"

(02:18'40")

05'06" (+00'45")

400 / 27599

01'58"

(02:20'38")

04'55" (+00'34")

400 / 27999

02'49"

(02:23'28")

07'03" (+02'42")

400 / 28399

02'25"

(02:25'53")

06'03" (+01'42")

400 / 28799

01'59"

(02:27'53")

04'59" (+00'38")

400 / 29199

02'14"

(02:30'07")

05'36" (+01'15")

400 / 29599

03'08"

(02:33'16")

07'51" (+03'30")

400 / 29999

02'41"

(02:35'58")

06'44" (+02'23")

400 / 30399

02'10"

(02:38'09")

05'26" (+01'05")

400 / 30799

02'07"

(02:40'17")

05'19" (+00'58")

400 / 31199

02'03"

(02:42'20")

05'08" (+00'47")

400 / 31599

02'04"

(02:44'25")

05'11" (+00'50")

400 / 31999

02'11"

(02:46'36")

05'28" (+01'07")

400 / 32399

02'06"

(02:48'43")

05'17" (+00'56")

400 / 32799

02'06"

(02:50'49")

05'16" (+00'55")

400 / 33199

02'27"

(02:53'17")

06'09" (+01'48")

400 / 33599

03'01"

(02:56'19")

07'34" (+03'13")

400 / 33999

01'57"

(02:58'16")

04'52" (+00'31")

400 / 34399

02'03"

(03:00'20")

05'08" (+00'47")

400 / 34799

04'00"

(03:04'20")

10'00" (+05'39")

400 / 35199

02'40"

(03:07'00")

06'40" (+02'19")

400 / 35599

01'51"

(03:08'52")

04'39" (+00'18")

400 / 35999

03'29"

(03:12'21")

08'42" (+04'21")

400 / 36399

02'01"

(03:14'23")

05'03" (+00'42")

400 / 36799

02'00"

(03:16'23")

05'00" (+00'39")

400 / 37199

03'17"

(03:19'41")

08'14" (+03'53")

400 / 37599

01'54"

(03:21'36")

04'46" (+00'25")

400 / 37999

02'37"

(03:24'13")

06'32" (+02'11")

400 / 38399

02'27"

(03:26'41")

06'09" (+01'48")

400 / 38799

03'14"

(03:29'55")

08'06" (+03'45")

400 / 39199

02'36"

(03:32'31")

06'30" (+02'09")

400 / 39599

100

05'13"

(03:37'45")

13'03" (+08'42")

400 / 39999

101

03'40"

(03:41'25")

09'10" (+04'49")

400 / 40399

102

03'34"

(03:44'59")

08'56" (+04'35")

400 / 40799

103

02'38"

(03:47'38")

06'35" (+02'14")

400 / 41199

104

02'06"

(03:49'44")

05'15" (+00'54")

400 / 41599

105

02'14"

(03:51'58")

05'35" (+01'14")

400 / 41999

106

01'37"

(03:53'35")

05'22" (+01'01")

302 / 42302

台中

James Huang

恭喜小朱200馬達成🎊

留言

台中

James Huang

台中長青大合照

留言

台中

James Huang

200馬主角一定要合照留念

留言

台中

James Huang

建智我的教練之一

留言

台中

James Huang

第一次跟秋文哥合照🥰 以前在興大常常被秋文哥拉爆，從此都不太敢進興大了😅

留言

台中

James Huang

譚哥我學習的偶像

留言

台中

James Huang

本日最美志工，我的班花同學

留言

感謝小奕推坑讓出中央馬，為了這場賽事，我認真練跑了兩個月，這一兩個禮拜還早起晨跑🤣全馬30k後見真章，後段全部靠最後的意志力苦撐完賽。沖完澡換好衣服，在完賽禮發放區充當志工一下，見到好多跑友很開心的一場賽事🥰

賽後評分: 很不錯👍
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	125~152	65~79%
2:M馬拉松配速區	152~171	79~89%
3:T乳酸耐力區	171~177	89~92%
4:A無氧耐力區	177~188	92~97.5%
5:I最大耗氧區	188~193	97.5~100%
最大心率為193 點此去設定最大心率

4月累積里程 : 186.76 km

NIKE BOFFPV 累積 : 428.5 km

TCX 2.0 上傳 | 1 year ago

林永基, 陳宥廩和其他 6 人說推

留言

觀看另 5 則留言

James Huang 譚哥：你是我跑步的精神指標，教我跑步如何不會抽筋🥺🙏
彰哥：破4只是60分而已，教我如何隨便跑都330，四分速都不會累🥰
楨的33廩兩位烏日幫大哥，不敢說重出江湖啦～弱弱的我都不敢跟你們練了，半年內不敢在跑全馬了。存錢買公路車，帶我出去騎車趣。
基哥：我是用盡全力才跑完的，後面根本是步兵，還是欠缺訓練。🙁

2023-04-24 20:41 ·

Tân Bín-gān 恭喜完賽！不抽筋除了補給要吃含有鈉成分的鹽錠或者有提供鹽巴就別客氣盡量用之外,訓練方面真的要有強度,如計畫從400到330時,均速為5'40"~5'00",訓練的時候當然要跑超過這樣的均速,甚至瞬間最快也必須衝到4'00"並且以里程短趟數多的間歇目標執行了,加油

2023-04-25 12:12 ·


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'10"	00:05'10"
2	04'51"	00:10'01"
3	05'01"	00:15'02"
4	04'57"	00:19'59"
5	04'52"	00:24'51"
6	04'44"	00:29'35"
7	04'52"	00:34'27"
8	05'02"	00:39'29"
9	05'35"	00:45'04"
10	04'57"	00:50'01"
11	04'53"	00:54'54"
12	04'47"	00:59'41"
13	05'06"	01:04'47"
14	04'49"	01:09'36"
15	04'56"	01:14'32"
16	04'59"	01:19'31"
17	04'47"	01:24'18"
18	05'03"	01:29'21"
19	04'52"	01:34'13"
20	04'57"	01:39'10"
21	05'18"	01:44'28"
22	05'15"	01:49'43"
23	04'48"	01:54'31"
24	05'23"	01:59'54"
25	05'17"	02:05'11"
26	05'33"	02:10'44"
27	04'51"	02:15'35"
28	05'04"	02:20'39"
29	06'16"	02:26'55"
30	06'21"	02:33'16"
31	05'56"	02:39'12"
32	05'13"	02:44'25"
33	05'25"	02:49'50"
34	06'30"	02:56'20"
35	05'12"	03:01'32"
36	07'21"	03:08'53"
37	06'32"	03:15'25"
38	06'11"	03:21'36"
39	06'11"	03:27'47"
40	09'58"	03:37'45"
41	08'53"	03:46'38"
42	05'20"	03:51'58"
42.3	05'24"	03:53'36"