100K：13時36分；全馬PB：3時47分 2023/11/05 訓練日誌

100K：13時36分；全馬PB：3時47分台北市
ID 459122

1 位追隨者

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100K：13時36分；全馬PB：3時47分

全馬 | 05:00:28 | 07:07/km | 第54馬

2023 日本航空墾丁國際馬拉松

官方成績
日期	2023-11-05
成績	05:00:28
總名次	- / -
分組名次	- / -
平均速度	07:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'10")

00:30'10"

01:02'10"

10 km

(01:02'10")

00:32'00" (+01'50")

15 km

(01:36'48")

00:34'38" (+04'28")

01:08'01" (+05'51")

20 km

(02:10'11")

00:33'23" (+03'13")

25 km

(02:42'40")

00:32'29" (+02'19")

01:09'58" (+07'48")

30 km

(03:20'09")

00:37'29" (+07'19")

35 km

(04:03'02")

00:42'53" (+12'43")

01:22'54" (+20'44")

40 km

(04:43'03")

00:40'01" (+09'51")

Finish

(05:00:28)

日期: 2023-11-05 06:08 - 總爬升: 10109 m - 平均心率: 154 - 卡路里: 2597 Cal - 總步數: 51394 - 平均步頻: 171 - 平均步幅: 82 cm - 溫度: 25°C - 濕度: 79%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'55"

(05'55")

05'54" (+00'06")

1000 / 1000

183 / 92

05'49"

(11'44")

05'48"

1000 / 2001

186 / 92

06'30"

(18'14")

06'29" (+00'41")

1002 / 3003

171 / 89

05'56"

(24'10")

05'55" (+00'07")

1001 / 4004

183 / 91

06'01"

(30'11")

06'01" (+00'13")

1000 / 5004

184 / 89

展開計圈分析

06'50"

(37'01")

06'49" (+01'01")

1000 / 6005

166 / 87

05'55"

(42'56")

05'54" (+00'06")

1001 / 7007

186 / 90

06'22"

(49'18")

06'21" (+00'33")

1000 / 8007

179 / 87

06'49"

(56'07")

06'49" (+01'01")

1000 / 9007

181 / 81

06'09"

(01:02'16")

06'08" (+00'20")

1001 / 10008

185 / 87

08'04"

(01:10'20")

08'03" (+02'15")

1001 / 11009

160 / 77

06'20"

(01:16'40")

06'19" (+00'31")

1002 / 12011

178 / 88

07'23"

(01:24'03")

07'22" (+01'34")

1001 / 13012

167 / 80

05'56"

(01:29'59")

05'55" (+00'07")

1001 / 14014

186 / 90

06'58"

(01:36'57")

06'57" (+01'09")

1000 / 15015

172 / 83

05'53"

(01:42'50")

05'52" (+00'04")

1002 / 16017

185 / 91

06'05"

(01:48'55")

06'04" (+00'16")

1000 / 17018

185 / 88

07'15"

(01:56'10")

07'13" (+01'25")

1002 / 18020

168 / 82

06'11"

(02:02'21")

06'10" (+00'22")

1000 / 19021

184 / 87

08'15"

(02:10'36")

08'14" (+02'26")

1001 / 20023

151 / 79

06'09"

(02:16'45")

06'08" (+00'20")

1000 / 21024

186 / 87

06'05"

(02:22'50")

06'04" (+00'16")

1000 / 22025

185 / 88

06'51"

(02:29'41")

06'50" (+01'02")

1000 / 23025

174 / 83

07'05"

(02:36'46")

07'04" (+01'16")

1000 / 24026

170 / 82

06'12"

(02:42'58")

06'11" (+00'23")

1000 / 25026

185 / 87

06'30"

(02:49'28")

06'29" (+00'41")

1002 / 26029

183 / 84

06'14"

(02:55'42")

06'13" (+00'25")

1000 / 27029

183 / 87

10'00"

(03:05'42")

09'59" (+04'11")

1000 / 28030

142 / 70

06'21"

(03:12'03")

06'20" (+00'32")

1000 / 29031

184 / 85

08'30"

(03:20'33")

08'29" (+02'41")

1001 / 30033

163 / 71

09'07"

(03:29'40")

09'06" (+03'18")

1000 / 31034

149 / 73

09'15"

(03:38'55")

09'14" (+03'26")

1001 / 32035

154 / 70

07'58"

(03:46'53")

07'57" (+02'09")

1002 / 33037

166 / 75

09'00"

(03:55'53")

08'59" (+03'11")

1000 / 34037

147 / 75

07'39"

(04:03'32")

07'38" (+01'50")

1000 / 35037

169 / 77

08'01"

(04:11'33")

07'59" (+02'11")

1002 / 36039

165 / 75

08'39"

(04:20'12")

08'38" (+02'50")

1001 / 37041

154 / 75

07'04"

(04:27'16")

07'03" (+01'15")

1001 / 38042

177 / 79

07'54"

(04:35'10")

07'53" (+02'05")

1000 / 39043

161 / 78

08'26"

(04:43'36")

08'25" (+02'37")

1000 / 40044

155 / 76

07'10"

(04:50'46")

07'09" (+01'21")

1001 / 41045

172 / 81

06'54"

(04:57'40")

06'53" (+01'05")

1001 / 42047

178 / 81

02'48"

(05:00'28")

07'03" (+01'15")

396 / 42444

175 / 80

賽前宣言: 無傷完賽

賽後評分: 賽道起起伏伏，補給普通
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

11月累積里程 : 235.92 km

美津濃 ride 26（全黑）累積 : 2111.2 km

MW Watch 上傳 | 12 months ago

留言


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'55"	00:05'55"
2	05'49"	00:11'44"
3	06'29"	00:18'13"
4	05'56"	00:24'09"
5	06'01"	00:30'10"
6	06'49"	00:36'59"
7	05'53"	00:42'52"
8	06'24"	00:49'16"
9	06'48"	00:56'04"
10	06'06"	01:02'10"
11	08'05"	01:10'15"
12	06'17"	01:16'32"
13	07'24"	01:23'56"
14	05'53"	01:29'49"
15	06'59"	01:36'48"
16	05'50"	01:42'38"
17	06'05"	01:48'43"
18	07'13"	01:55'56"
19	06'13"	02:02'09"
20	08'02"	02:10'11"
21	06'19"	02:16'30"
22	06'03"	02:22'33"
23	06'52"	02:29'25"
24	07'04"	02:36'29"
25	06'11"	02:42'40"
26	06'30"	02:49'10"
27	06'14"	02:55'24"
28	09'46"	03:05'10"
29	06'30"	03:11'40"
30	08'29"	03:20'09"
31	09'03"	03:29'12"
32	09'18"	03:38'30"
33	07'53"	03:46'23"
34	09'02"	03:55'25"
35	07'37"	04:03'02"
36	08'02"	04:11'04"
37	08'40"	04:19'44"
38	07'01"	04:26'45"
39	07'54"	04:34'39"
40	08'24"	04:43'03"
41	07'10"	04:50'13"
42	06'54"	04:57'07"
42.4	07'30"	05:00'28"