楊宗杰 2024/02/24 訓練日誌

楊宗杰高雄
ID 111509

56 位追隨者

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楊宗杰

全馬 | 03:15:58 | 04:38/km | 第91馬

2024 第59屆六堆運動會全民馬拉松

官方成績
日期	2024-02-24
成績	03:15:58
總名次	- / -
分組名次	- / -
平均速度	04:38/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:22'41")

00:22'41" (+00'35")

00:45'58" (+00'49")

10 km

(00:45'58")

00:23'17" (+01'11")

15 km

(01:08'52")

00:22'54" (+00'48")

00:45'28" (+00'19")

20 km

(01:31'26")

00:22'34" (+00'28")

25 km

(01:54'29")

00:23'03" (+00'57")

00:45'09"

30 km

(02:16'35")

00:22'06"

35 km

(02:39'41")

00:23'06" (+01'00")

00:46'53" (+01'44")

40 km

(03:03'28")

00:23'47" (+01'41")

Finish

(03:15:58)

日期: 2024-02-24 06:00 - 總爬升: 458 m - 地點: 麟洛 - 平均心率: 194 - 卡路里: 2143 Cal - 總步數: 38442 - 平均步頻: 196 - 平均步幅: 108 cm - 溫度: 19°C - 濕度: 75.6

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'39"

(04'39")

04'38" (+00'09")

1000 / 1000

190 / 112

04'32"

(09'11")

04'30" (+00'01")

1004 / 2004

196 / 112

04'35"

(13'46")

04'34" (+00'05")

1002 / 3007

196 / 111

04'34"

(18'20")

04'33" (+00'04")

1000 / 4007

197 / 110

04'37"

(22'57")

04'36" (+00'07")

1002 / 5009

196 / 110

展開計圈分析

04'43"

(27'40")

04'42" (+00'13")

1000 / 6010

193 / 109

04'41"

(32'21")

04'40" (+00'11")

1002 / 7013

195 / 109

04'51"

(37'12")

04'50" (+00'21")

1001 / 8014

193 / 106

04'50"

(42'02")

04'49" (+00'20")

1002 / 9017

193 / 107

04'40"

(46'42")

04'39" (+00'10")

1000 / 10017

193 / 110

04'42"

(51'24")

04'41" (+00'12")

1001 / 11018

194 / 109

04'42"

(56'06")

04'41" (+00'12")

1001 / 12019

193 / 110

04'40"

(01:00'46")

04'39" (+00'10")

1000 / 13020

195 / 110

04'39"

(01:05'25")

04'38" (+00'09")

1002 / 14022

190 / 113

04'37"

(01:10'02")

04'36" (+00'07")

1001 / 15024

195 / 111

04'33"

(01:14'35")

04'32" (+00'03")

1000 / 16024

196 / 112

04'30"

(01:19'05")

04'29"

1000 / 17025

197 / 112

04'32"

(01:23'37")

04'31" (+00'02")

1000 / 18026

198 / 110

04'35"

(01:28'12")

04'34" (+00'05")

1002 / 19028

198 / 110

04'40"

(01:32'52")

04'40" (+00'11")

1000 / 20028

195 / 109

04'38"

(01:37'30")

04'37" (+00'08")

1001 / 21030

195 / 110

04'44"

(01:42'14")

04'43" (+00'14")

1001 / 22031

196 / 107

04'41"

(01:46'55")

04'40" (+00'11")

1001 / 23032

197 / 108

04'44"

(01:51'39")

04'43" (+00'14")

1000 / 24033

199 / 106

04'43"

(01:56'22")

04'42" (+00'13")

1000 / 25034

199 / 106

04'36"

(02:00'58")

04'34" (+00'05")

1003 / 26038

198 / 109

04'30"

(02:05'28")

04'29"

1000 / 27038

198 / 111

04'34"

(02:10'02")

04'33" (+00'04")

1000 / 28039

198 / 110

04'30"

(02:14'32")

04'29"

1002 / 29041

198 / 112

04'34"

(02:19'06")

04'32" (+00'03")

1003 / 30045

197 / 111

04'41"

(02:23'47")

04'40" (+00'11")

1002 / 31048

198 / 107

04'41"

(02:28'28")

04'40" (+00'11")

1000 / 32048

198 / 107

04'43"

(02:33'11")

04'42" (+00'13")

1000 / 33049

196 / 107

04'51"

(02:38'02")

04'50" (+00'21")

1000 / 34050

196 / 105

04'43"

(02:42'45")

04'42" (+00'13")

1003 / 35053

198 / 107

04'41"

(02:47'26")

04'40" (+00'11")

1000 / 36054

197 / 108

04'54"

(02:52'20")

04'53" (+00'24")

1001 / 37055

196 / 104

05'00"

(02:57'20")

04'58" (+00'29")

1005 / 38061

195 / 102

04'53"

(03:02'13")

04'52" (+00'23")

1000 / 39061

197 / 103

05'12"

(03:07'25")

05'11" (+00'42")

1002 / 40063

194 / 99

05'00"

(03:12'25")

04'59" (+00'30")

1000 / 41064

194 / 102

03'33"

(03:15'58")

05'00" (+00'31")

708 / 41772

192 / 103

屏東還真是熱~

賽前宣言: 突破~

賽後評分: 路線風景不錯
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

2月累積里程 : 314.18 km

MW Watch 上傳 | 8 months ago

Lleyton, 朱建銘和其他 2 人說推

留言

黃智宏整場配速好穩定！

2024-02-25 09:04 ·

1 個人推

楊宗杰能力不足，不能更快只能維持

2024-02-25 18:30 ·

1 個人推


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'36"	00:04'36"
2	04'28"	00:09'04"
3	04'32"	00:13'36"
4	04'33"	00:18'09"
5	04'32"	00:22'41"
6	04'39"	00:27'20"
7	04'35"	00:31'55"
8	04'46"	00:36'41"
9	04'40"	00:41'21"
10	04'37"	00:45'58"
11	04'32"	00:50'30"
12	04'38"	00:55'08"
13	04'38"	00:59'46"
14	04'33"	01:04'19"
15	04'33"	01:08'52"
16	04'31"	01:13'23"
17	04'29"	01:17'52"
18	04'28"	01:22'20"
19	04'30"	01:26'50"
20	04'36"	01:31'26"
21	04'35"	01:36'01"
22	04'42"	01:40'43"
23	04'36"	01:45'19"
24	04'33"	01:49'52"
25	04'37"	01:54'29"
26	04'32"	01:59'01"
27	04'20"	02:03'21"
28	04'23"	02:07'44"
29	04'23"	02:12'07"
30	04'28"	02:16'35"
31	04'26"	02:21'01"
32	04'34"	02:25'35"
33	04'40"	02:30'15"
34	04'38"	02:34'53"
35	04'48"	02:39'41"
36	04'39"	02:44'20"
37	04'48"	02:49'08"
38	04'39"	02:53'47"
39	04'48"	02:58'35"
40	04'53"	03:03'28"
41	05'09"	03:08'37"
42	04'57"	03:13'34"
41.8	-10'-38"	03:15'58"