楊小峰 2023/12/10 訓練日誌 | Marathon's World

楊小峰高雄
ID 535505

41 位追隨者

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恭喜完成了初馬

45.0 km | 04:31:15 | 06:01/km | 第1馬

第九屆美濃粄條超級馬拉松賽

官方成績
日期	2023-12-10
成績	04:31:15
總名次	- / -
分組名次	- / -
平均速度	06:01/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'17")

00:31'17" (+05'39")

01:01'30" (+01'03")

10 km

(01:01'30")

00:30'13" (+04'35")

15 km

(01:31'59")

00:30'29" (+04'51")

01:00'31" (+00'04")

20 km

(02:02'01")

00:30'02" (+04'24")

25 km

(02:32'30")

00:30'29" (+04'51")

01:00'27"

30 km

(03:02'28")

00:29'58" (+04'20")

35 km

(03:34'41")

00:32'13" (+06'35")

01:03'10" (+02'43")

40 km

(04:05'38")

00:30'57" (+05'19")

45 km

(04:31'16")

00:25'38"

00:00'00"

Finish

(04:31:15)

日期: 2023-12-10 05:01 - 總爬升: 110 m - 平均心率: 157 - 卡路里: 1826 Cal - 平均步頻: 178

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'08"

(07'08")

07'08" (+01'43")

1000 / 1000

2

06'07"

(13'16")

06'07" (+00'42")

1000 / 2000

3

05'50"

(19'07")

05'50" (+00'25")

1000 / 3000

4

06'05"

(25'12")

06'05" (+00'40")

1000 / 4000

5

06'05"

(31'17")

06'05" (+00'40")

1000 / 5000

展開計圈分析

6

06'11"

(37'29")

06'11" (+00'46")

1000 / 6000

7

06'11"

(43'41")

06'11" (+00'46")

1000 / 7000

8

06'03"

(49'44")

06'03" (+00'38")

1000 / 8000

9

05'50"

(55'35")

05'50" (+00'25")

1000 / 9000

10

05'54"

(01:01'30")

05'54" (+00'29")

1000 / 10000

11

06'01"

(01:07'31")

06'01" (+00'36")

1000 / 11000

12

05'58"

(01:13'30")

05'58" (+00'33")

1000 / 12000

13

05'50"

(01:19'20")

05'50" (+00'25")

1000 / 13000

14

05'56"

(01:25'16")

05'56" (+00'31")

1000 / 14000

15

06'43"

(01:31'59")

06'43" (+01'18")

1000 / 15000

16

06'18"

(01:38'17")

06'18" (+00'53")

1000 / 16000

17

05'52"

(01:44'10")

05'52" (+00'27")

1000 / 17000

18

05'54"

(01:50'05")

05'54" (+00'29")

1000 / 18000

19

06'03"

(01:56'08")

06'03" (+00'38")

1000 / 19000

20

05'53"

(02:02'01")

05'53" (+00'28")

1000 / 20000

21

05'57"

(02:07'58")

05'57" (+00'32")

1000 / 21000

22

06'04"

(02:14'02")

06'04" (+00'39")

1000 / 22000

23

06'06"

(02:20'09")

06'06" (+00'41")

1000 / 23000

24

06'23"

(02:26'32")

06'23" (+00'58")

1000 / 24000

25

05'57"

(02:32'30")

05'57" (+00'32")

1000 / 25000

26

05'50"

(02:38'20")

05'50" (+00'25")

1000 / 26000

27

06'13"

(02:44'33")

06'13" (+00'48")

1000 / 27000

28

05'55"

(02:50'29")

05'55" (+00'30")

1000 / 28000

29

05'59"

(02:56'28")

05'59" (+00'34")

1000 / 29000

30

05'59"

(03:02'28")

05'59" (+00'34")

1000 / 30000

31

06'08"

(03:08'36")

06'08" (+00'43")

1000 / 31000

32

06'08"

(03:14'45")

06'08" (+00'43")

1000 / 32000

33

06'58"

(03:21'43")

06'58" (+01'33")

1000 / 33000

34

06'14"

(03:27'57")

06'14" (+00'49")

1000 / 34000

35

06'43"

(03:34'41")

06'43" (+01'18")

1000 / 35000

36

06'04"

(03:40'46")

06'04" (+00'39")

1000 / 36000

37

06'06"

(03:46'52")

06'06" (+00'41")

1000 / 37000

38

06'30"

(03:53'23")

06'30" (+01'05")

1000 / 38000

39

06'01"

(03:59'24")

06'01" (+00'36")

1000 / 39000

40

06'14"

(04:05'38")

06'14" (+00'49")

1000 / 40000

41

06'15"

(04:11'54")

06'15" (+00'50")

1000 / 41000

42

06'50"

(04:18'45")

06'50" (+01'25")

1000 / 42000

43

05'43"

(04:24'28")

05'43" (+00'18")

1000 / 43000

44

05'25"

(04:29'54")

05'25"

1000 / 44000

45

01'21"

(04:31'15")

04'53"

278 / 44278

初馬女總2🎉

賽前宣言: 順利完賽

賽後評分: 初馬女總2🎉
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

12月累積里程 : 302.81 km

Adizero Adios Pro 3.0 緑累積 : 430.4 km

TCX 2.0 上傳 | 11 months ago

楊志達, 黃健明和其他 3 人說推

·

葉竹山 🎉🎉恭喜初馬就女總 2 ，太厲害了吧！🎊🎊

2023-12-10 16:59 ·

1 個人推


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'08"	00:07'08"
2	06'08"	00:13'16"
3	05'51"	00:19'07"
4	06'05"	00:25'12"
5	06'05"	00:31'17"
6	06'12"	00:37'29"
7	06'12"	00:43'41"
8	06'03"	00:49'44"
9	05'51"	00:55'35"
10	05'55"	01:01'30"
11	06'01"	01:07'31"
12	05'59"	01:13'30"
13	05'50"	01:19'20"
14	05'56"	01:25'16"
15	06'43"	01:31'59"
16	06'19"	01:38'18"
17	05'52"	01:44'10"
18	05'55"	01:50'05"
19	06'03"	01:56'08"
20	05'53"	02:02'01"
21	05'58"	02:07'59"
22	06'04"	02:14'03"
23	06'06"	02:20'09"
24	06'23"	02:26'32"
25	05'58"	02:32'30"
26	05'50"	02:38'20"
27	06'13"	02:44'33"
28	05'56"	02:50'29"
29	05'59"	02:56'28"
30	06'00"	03:02'28"
31	06'08"	03:08'36"
32	06'09"	03:14'45"
33	06'58"	03:21'43"
34	06'14"	03:27'57"
35	06'44"	03:34'41"
36	06'05"	03:40'46"
37	06'07"	03:46'53"
38	06'30"	03:53'23"
39	06'01"	03:59'24"
40	06'14"	04:05'38"
41	06'16"	04:11'54"
42	06'51"	04:18'45"
43	05'43"	04:24'28"
44	05'26"	04:29'54"
44.3	04'54"	04:31'16"

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