太極熊 2023/11/19 訓練日誌

太極熊高雄
ID 251799

83 位追隨者

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太極熊

全馬 | 04:09:23 | 05:54/km | 第74馬

2023 阿公店盃全國馬拉松賽

官方成績
日期	2023-11-19
成績	04:09:23
總名次	- / -
分組名次	- / -
平均速度	05:54/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'42")

00:25'42"

00:53'01"

10 km

(00:53'01")

00:27'19" (+01'37")

15 km

(01:21'05")

00:28'04" (+02'22")

01:00'48" (+07'47")

20 km

(01:53'49")

00:32'44" (+07'02")

25 km

(02:27'50")

00:34'01" (+08'19")

01:02'41" (+09'40")

30 km

(02:56'30")

00:28'40" (+02'58")

35 km

(03:26'09")

00:29'39" (+03'57")

01:04'01" (+11'00")

40 km

(04:00'31")

00:34'22" (+08'40")

Finish

(04:09:23)

日期: 2023-11-19 06:00 - 總爬升: 699 m - 地點: 阿公店水庫 - 平均心率: 166 - 卡路里: 2237 Cal - 總步數: 41888 - 平均步頻: 167 - 平均步幅: 98 cm

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'12"

(05'12")

05'11" (+00'21")

1002 / 1002

173 / 111

04'51"

(10'03")

04'50"

1002 / 2004

181 / 113

05'27"

(15'30")

05'26" (+00'36")

1001 / 3006

179 / 102

05'16"

(20'46")

05'14" (+00'24")

1003 / 4010

172 / 110

05'01"

(25'47")

05'00" (+00'10")

1000 / 5010

173 / 114

展開計圈分析

05'58"

(31'45")

05'57" (+01'07")

1000 / 6011

172 / 97

05'14"

(36'59")

05'13" (+00'23")

1000 / 7011

170 / 111

05'06"

(42'05")

05'05" (+00'15")

1001 / 8012

173 / 113

05'25"

(47'30")

05'24" (+00'34")

1000 / 9013

171 / 107

05'37"

(53'07")

05'36" (+00'46")

1001 / 10014

169 / 104

05'36"

(58'43")

05'35" (+00'45")

1001 / 11016

171 / 104

05'34"

(01:04'17")

05'33" (+00'43")

1000 / 12017

169 / 105

05'32"

(01:09'49")

05'32" (+00'42")

1000 / 13017

169 / 106

05'45"

(01:15'34")

05'44" (+00'54")

1000 / 14017

168 / 103

05'40"

(01:21'14")

05'39" (+00'49")

1000 / 15018

166 / 106

05'54"

(01:27'08")

05'53" (+01'03")

1002 / 16020

168 / 101

06'27"

(01:33'35")

06'26" (+01'36")

1001 / 17021

168 / 92

06'41"

(01:40'16")

06'40" (+01'50")

1000 / 18021

164 / 91

07'46"

(01:48'02")

07'45" (+02'55")

1002 / 19023

166 / 77

06'05"

(01:54'07")

06'04" (+01'14")

1001 / 20025

165 / 99

06'00"

(02:00'07")

05'59" (+01'09")

1000 / 21026

166 / 100

07'19"

(02:07'26")

07'18" (+02'28")

1001 / 22027

159 / 85

07'13"

(02:14'39")

07'12" (+02'22")

1001 / 23029

166 / 83

07'22"

(02:22'01")

07'21" (+02'31")

1000 / 24030

165 / 81

06'19"

(02:28'20")

06'18" (+01'28")

1000 / 25030

165 / 95

06'27"

(02:34'47")

06'26" (+01'36")

1002 / 26032

165 / 94

06'50"

(02:41'37")

06'50" (+02'00")

1000 / 27032

152 / 95

05'05"

(02:46'42")

05'04" (+00'14")

1000 / 28032

169 / 115

05'02"

(02:51'44")

05'01" (+00'11")

1001 / 29034

170 / 116

05'17"

(02:57'01")

05'16" (+00'26")

1000 / 30034

171 / 110

05'28"

(03:02'29")

05'27" (+00'37")

1000 / 31035

170 / 107

05'40"

(03:08'09")

05'39" (+00'49")

1001 / 32036

169 / 104

06'04"

(03:14'13")

06'03" (+01'13")

1000 / 33037

167 / 98

06'03"

(03:20'16")

06'03" (+01'13")

1000 / 34037

169 / 97

06'35"

(03:26'51")

06'34" (+01'44")

1000 / 35038

168 / 90

06'49"

(03:33'40")

06'48" (+01'58")

1000 / 36039

162 / 90

06'29"

(03:40'09")

06'28" (+01'38")

1000 / 37039

169 / 90

06'49"

(03:46'58")

06'48" (+01'58")

1002 / 38041

167 / 87

07'50"

(03:54'48")

07'50" (+03'00")

1000 / 39041

154 / 82

06'33"

(04:01'21")

06'32" (+01'42")

1001 / 40043

168 / 90

06'08"

(04:07'29")

06'07" (+01'17")

1000 / 41044

168 / 96

01'54"

(04:09'23")

04'58" (+00'08")

382 / 41426

173 / 115

賽後評分: 山路很陡，有挑戰\n補給與海岸線差很多
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

11月累積里程 : 368.29 km

母子鱷魚蚵技神速Y拖41/42 累積 : 1291.6 km

MW Watch 上傳 | 1 year ago

小郭哥, Tsungyu Liu 和其他 5 人說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'12"	00:05'12"
2	04'51"	00:10'03"
3	05'24"	00:15'27"
4	05'15"	00:20'42"
5	05'00"	00:25'42"
6	06'00"	00:31'42"
7	05'14"	00:36'56"
8	05'03"	00:41'59"
9	05'24"	00:47'23"
10	05'38"	00:53'01"
11	05'35"	00:58'36"
12	05'32"	01:04'08"
13	05'33"	01:09'41"
14	05'44"	01:15'25"
15	05'40"	01:21'05"
16	05'51"	01:26'56"
17	06'26"	01:33'22"
18	06'36"	01:39'58"
19	07'44"	01:47'42"
20	06'07"	01:53'49"
21	05'56"	01:59'45"
22	07'19"	02:07'04"
23	07'07"	02:14'11"
24	07'22"	02:21'33"
25	06'17"	02:27'50"
26	06'31"	02:34'21"
27	06'50"	02:41'11"
28	05'04"	02:46'15"
29	05'02"	02:51'17"
30	05'13"	02:56'30"
31	05'25"	03:01'55"
32	05'42"	03:07'37"
33	05'59"	03:13'36"
34	05'56"	03:19'32"
35	06'37"	03:26'09"
36	06'47"	03:32'56"
37	06'25"	03:39'21"
38	06'51"	03:46'12"
39	07'50"	03:54'02"
40	06'29"	04:00'31"
41	06'16"	04:06'47"
41.4	06'04"	04:09'23"