Runner 2016/03/13 訓練日誌

Runner --
ID 17129

20 位追隨者

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Runner

全馬 | 04:45:24 | 06:45/km | 第24馬

2016 雲林馬拉松

官方成績
日期	2016-03-13
成績	04:45:24
總名次	190 / 503
分組名次	75 / 182
平均速度	06:45/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'20")

00:26'20"

00:56'32"

10 km

(00:56'32")

00:30'12" (+03'52")

15 km

(01:24'54")

00:28'22" (+02'02")

00:58'03" (+01'31")

20 km

(01:54'35")

00:29'41" (+03'21")

25 km

(02:27'45")

00:33'10" (+06'50")

01:14'25" (+17'53")

30 km

(03:09'00")

00:41'15" (+14'55")

35 km

(03:43'34")

00:34'34" (+08'14")

01:11'43" (+15'11")

40 km

(04:20'43")

00:37'09" (+10'49")

Finish

(04:45:24)

日期: 2016-03-13 05:59 - 總爬升: 432 m - 平均心率: 156 - 卡路里: 4127 Cal - 總步數: 46295 - 平均步頻: 162 - 平均步幅: 92 cm - 溫度: 14°C - 濕度: 100%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'07"

(05'07")

05'06" (+00'02")

1002 / 1002

181 / 107

05'15"

(10'22")

05'12" (+00'08")

1008 / 2010

188 / 101

05'06"

(15'28")

05'04"

1004 / 3015

187 / 105

05'30"

(20'58")

05'27" (+00'23")

1007 / 4022

188 / 97

05'22"

(26'20")

05'20" (+00'16")

1004 / 5026

166 / 112

展開計圈分析

05'32"

(31'52")

05'31" (+00'27")

1000 / 6027

187 / 96

05'30"

(37'22")

05'27" (+00'23")

1007 / 7034

188 / 97

05'31"

(42'53")

05'28" (+00'24")

1006 / 8040

189 / 96

05'34"

(48'27")

05'33" (+00'29")

1000 / 9041

185 / 97

08'05"

(56'32")

08'03" (+02'59")

1002 / 10043

131 / 94

05'36"

(01:02'08")

05'34" (+00'30")

1003 / 11047

182 / 98

05'45"

(01:07'53")

05'42" (+00'38")

1006 / 12053

188 / 92

05'59"

(01:13'52")

05'56" (+00'52")

1006 / 13060

173 / 97

05'26"

(01:19'18")

05'24" (+00'20")

1005 / 14065

187 / 98

05'42"

(01:25'00")

05'40" (+00'36")

1004 / 15070

187 / 93

06'48"

(01:31'48")

06'47" (+01'43")

1000 / 16070

157 / 93

05'24"

(01:37'12")

05'22" (+00'18")

1005 / 17075

184 / 101

05'30"

(01:42'42")

05'29" (+00'25")

1002 / 18078

192 / 94

06'23"

(01:49'05")

06'19" (+01'15")

1008 / 19086

163 / 96

05'37"

(01:54'42")

05'34" (+00'30")

1007 / 20093

190 / 94

05'41"

(02:00'23")

05'39" (+00'35")

1003 / 21097

190 / 92

06'04"

(02:06'27")

06'03" (+00'59")

1000 / 22098

185 / 88

08'20"

(02:14'47")

08'19" (+03'15")

1002 / 23100

144 / 83

06'30"

(02:21'17")

06'28" (+01'24")

1003 / 24103

186 / 82

06'36"

(02:27'53")

06'35" (+01'31")

1002 / 25105

187 / 80

06'46"

(02:34'39")

06'43" (+01'39")

1005 / 26110

185 / 80

08'23"

(02:43'02")

08'18" (+03'14")

1008 / 27119

142 / 84

07'35"

(02:50'37")

07'31" (+02'27")

1008 / 28127

172 / 77

08'43"

(02:59'20")

08'41" (+03'37")

1003 / 29130

142 / 80

09'51"

(03:09'11")

09'50" (+04'46")

1001 / 30131

110 / 92

08'32"

(03:17'43")

08'30" (+03'26")

1002 / 31134

134 / 87

07'01"

(03:24'44")

06'58" (+01'54")

1005 / 32139

142 / 100

05'38"

(03:30'22")

05'37" (+00'33")

1000 / 33140

177 / 99

06'16"

(03:36'38")

06'13" (+01'09")

1007 / 34147

172 / 93

07'05"

(03:43'43")

07'02" (+01'58")

1006 / 35153

153 / 92

05'56"

(03:49'39")

05'54" (+00'50")

1004 / 36158

183 / 92

07'31"

(03:57'10")

07'27" (+02'23")

1008 / 37166

152 / 87

07'19"

(04:04'29")

07'17" (+02'13")

1004 / 38171

146 / 93

08'05"

(04:12'34")

08'02" (+02'58")

1005 / 39176

148 / 83

08'31"

(04:21'05")

08'29" (+03'25")

1002 / 40178

144 / 81

09'35"

(04:30'40")

09'29" (+04'25")

1009 / 41187

122 / 85

09'59"

(04:40'39")

09'57" (+04'53")

1002 / 42190

97 / 102

05'05"

(04:45'44")

07'53" (+02'49")

643 / 42834

130 / 97

Runner

Runner 說推

留言

Runner

留言

2016雲林馬拉松
4:30 pacer

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	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 200.31 km

阿拖白色38號累積 : 2088.5 km

MW Watch 上傳 | 8 years ago

Sunny, 顧聰明 (錸德慢跑社）和其他 2 人說推

留言


	目標心跳區間: 116~ 152

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