Rick Jen 2023/12/02 訓練日誌

Rick Jen 台中
ID 114129

79 位追隨者

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Rick Jen

全馬 | 04:56:58 | 07:02/km | 第5馬

2023 北港媽祖盃全國馬拉松

官方成績
日期	2023-12-02
成績	04:56:58
總名次	316 / 692
分組名次	40 / 72
平均速度	07:02/km

官方證書

Rick Jen

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'02")

00:29'02"

00:58'42"

10 km

(00:58'42")

00:29'40" (+00'38")

15 km

(01:29'14")

00:30'32" (+01'30")

01:02'16" (+03'34")

20 km

(02:00'58")

00:31'44" (+02'42")

25 km

(02:37'23")

00:36'25" (+07'23")

01:12'45" (+14'03")

30 km

(03:13'43")

00:36'20" (+07'18")

35 km

(03:51'04")

00:37'21" (+08'19")

01:20'23" (+21'41")

40 km

(04:34'06")

00:43'02" (+14'00")

Finish

(04:56:58)

日期: 2023-12-02 06:30 - 平均心率: 169 - 卡路里: 2975 Cal - 總步數: 50414 - 平均步頻: 169 - 平均步幅: 84 cm - 溫度: 17°C - 濕度: 76.4

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'43"

(05'43")

05'42"

1000 / 1000

185 / 94

05'49"

(11'32")

05'48" (+00'06")

1001 / 2001

184 / 93

05'51"

(17'23")

05'50" (+00'08")

1002 / 3004

186 / 91

05'51"

(23'14")

05'50" (+00'08")

1000 / 4004

186 / 91

05'50"

(29'04")

05'49" (+00'07")

1000 / 5005

186 / 92

展開計圈分析

06'28"

(35'32")

06'27" (+00'45")

1000 / 6006

173 / 89

05'50"

(41'22")

05'49" (+00'07")

1000 / 7007

186 / 92

05'50"

(47'12")

05'49" (+00'07")

1001 / 8008

184 / 93

05'46"

(52'58")

05'45" (+00'03")

1000 / 9009

185 / 93

05'50"

(58'48")

05'49" (+00'07")

1000 / 10009

185 / 92

06'00"

(01:04'48")

05'59" (+00'17")

1000 / 11010

184 / 90

06'01"

(01:10'49")

06'00" (+00'18")

1000 / 12010

183 / 90

06'14"

(01:17'03")

06'13" (+00'31")

1000 / 13011

180 / 88

06'09"

(01:23'12")

06'08" (+00'26")

1002 / 14014

183 / 88

06'11"

(01:29'23")

06'10" (+00'28")

1002 / 15016

181 / 89

06'22"

(01:35'45")

06'21" (+00'39")

1000 / 16017

181 / 86

06'31"

(01:42'16")

06'30" (+00'48")

1000 / 17017

176 / 86

06'07"

(01:48'23")

06'06" (+00'24")

1001 / 18018

183 / 89

06'21"

(01:54'44")

06'20" (+00'38")

1000 / 19019

182 / 86

06'27"

(02:01'11")

06'26" (+00'44")

1000 / 20020

182 / 85

06'49"

(02:08'00")

06'48" (+01'06")

1001 / 21021

180 / 81

06'58"

(02:14'58")

06'57" (+01'15")

1001 / 22023

174 / 82

07'04"

(02:22'02")

07'03" (+01'21")

1000 / 23024

180 / 78

07'43"

(02:29'45")

07'42" (+02'00")

1000 / 24025

168 / 77

08'00"

(02:37'45")

07'59" (+02'17")

1001 / 25027

162 / 77

07'43"

(02:45'28")

07'42" (+02'00")

1000 / 26028

171 / 75

07'18"

(02:52'46")

07'17" (+01'35")

1001 / 27029

174 / 78

07'16"

(03:00'02")

07'15" (+01'33")

1001 / 28030

176 / 77

07'17"

(03:07'19")

07'16" (+01'34")

1002 / 29033

166 / 82

06'52"

(03:14'11")

06'51" (+01'09")

1001 / 30034

178 / 81

07'25"

(03:21'36")

07'24" (+01'42")

1000 / 31034

163 / 82

07'25"

(03:29'01")

07'24" (+01'42")

1001 / 32035

170 / 79

06'42"

(03:35'43")

06'41" (+00'59")

1000 / 33035

182 / 81

07'59"

(03:43'42")

07'58" (+02'16")

1000 / 34036

158 / 79

08'05"

(03:51'47")

08'04" (+02'22")

1001 / 35038

156 / 79

07'40"

(03:59'27")

07'39" (+01'57")

1001 / 36039

168 / 77

08'45"

(04:08'12")

08'44" (+03'02")

1000 / 37040

144 / 78

08'40"

(04:16'52")

08'39" (+02'57")

1000 / 38041

154 / 74

09'08"

(04:26'00")

09'07" (+03'25")

1000 / 39041

135 / 80

08'47"

(04:34'47")

08'46" (+03'04")

1000 / 40042

138 / 82

09'54"

(04:44'41")

09'53" (+04'11")

1000 / 41042

121 / 83

10'01"

(04:54'42")

10'00" (+04'18")

1001 / 42044

140 / 71

02'20"

(04:57'02")

06'47" (+01'05")

343 / 42387

173 / 85

賽後評分: 補給和路線爛，一堆屎和死老鼠，不會想再去第二次
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

12月累積里程 : 161.46 km

MW Watch 上傳 | 11 months ago

兆輝說推

留言


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'43"	00:05'43"
2	05'49"	00:11'32"
3	05'49"	00:17'21"
4	05'51"	00:23'12"
5	05'50"	00:29'02"
6	06'26"	00:35'28"
7	05'50"	00:41'18"
8	05'50"	00:47'08"
9	05'46"	00:52'54"
10	05'48"	00:58'42"
11	06'02"	01:04'44"
12	05'57"	01:10'41"
13	06'14"	01:16'55"
14	06'08"	01:23'03"
15	06'11"	01:29'14"
16	06'21"	01:35'35"
17	06'30"	01:42'05"
18	06'06"	01:48'11"
19	06'20"	01:54'31"
20	06'27"	02:00'58"
21	06'48"	02:07'46"
22	06'57"	02:14'43"
23	06'59"	02:21'42"
24	07'42"	02:29'24"
25	07'59"	02:37'23"
26	07'45"	02:45'08"
27	07'14"	02:52'22"
28	07'16"	02:59'38"
29	07'16"	03:06'54"
30	06'49"	03:13'43"
31	07'24"	03:21'07"
32	07'29"	03:28'36"
33	06'41"	03:35'17"
34	07'55"	03:43'12"
35	07'52"	03:51'04"
36	07'49"	03:58'53"
37	08'30"	04:07'23"
38	08'36"	04:15'59"
39	09'28"	04:25'27"
40	08'39"	04:34'06"
41	09'45"	04:43'51"
42	10'10"	04:54'01"
42.4	07'44"	04:57'02"