楊玉琪 2024/03/24 訓練日誌

楊玉琪新竹
ID 106854

35 位追隨者

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楊玉琪

全馬 | 04:03:07 | 05:45/km | 第17馬

2024 神岡馬-神豐國際同濟會全國公益馬拉松-開創新局超越巔峰

官方成績
日期	2024-03-24
成績	04:03:07
總名次	109 / 1182
分組名次	31 / 412
平均速度	05:45/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'36")

00:26'36"

00:53'12"

10 km

(00:53'12")

00:26'36"

15 km

(01:20'12")

00:27'00" (+00'24")

00:55'52" (+02'40")

20 km

(01:49'04")

00:28'52" (+02'16")

25 km

(02:17'59")

00:28'55" (+02'19")

00:57'35" (+04'23")

30 km

(02:46'39")

00:28'40" (+02'04")

35 km

(03:18'07")

00:31'28" (+04'52")

01:03'50" (+10'38")

40 km

(03:50'29")

00:32'22" (+05'46")

Finish

(04:03:07)

日期: 2024-03-24 06:00 - 總爬升: 376 m - 平均心率: 159 - 卡路里: 1856 Cal - 總步數: 46998 - 平均步頻: 193 - 平均步幅: 87 cm - 溫度: 23°C - 濕度: 92.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'45"

(05'45")

05'43" (+00'28")

1002 / 1002

195 / 89

05'20"

(11'05")

05'19" (+00'04")

1002 / 2005

184 / 102

05'22"

(16'27")

05'21" (+00'06")

1000 / 3005

181 / 102

05'21"

(21'48")

05'20" (+00'05")

1001 / 4006

178 / 104

05'19"

(27'07")

05'18" (+00'03")

1002 / 5009

184 / 102

展開計圈分析

05'27"

(32'34")

05'26" (+00'11")

1000 / 6010

195 / 94

05'26"

(38'00")

05'26" (+00'11")

1000 / 7010

195 / 94

05'19"

(43'19")

05'18" (+00'03")

1001 / 8012

185 / 101

05'32"

(48'51")

05'31" (+00'16")

1001 / 9013

182 / 99

05'17"

(54'08")

05'16" (+00'01")

1002 / 10015

188 / 100

05'16"

(59'24")

05'15"

1001 / 11017

184 / 102

05'27"

(01:04'51")

05'26" (+00'11")

1002 / 12020

184 / 99

05'39"

(01:10'30")

05'39" (+00'24")

1000 / 13020

189 / 93

05'30"

(01:16'00")

05'29" (+00'14")

1001 / 14021

185 / 98

05'35"

(01:21'35")

05'34" (+00'19")

1001 / 15023

189 / 94

05'47"

(01:27'22")

05'46" (+00'31")

1001 / 16024

184 / 93

05'33"

(01:32'55")

05'32" (+00'17")

1002 / 17027

201 / 89

05'38"

(01:38'33")

05'37" (+00'22")

1002 / 18029

181 / 98

06'09"

(01:44'42")

06'08" (+00'53")

1002 / 19031

202 / 80

06'07"

(01:50'49")

06'06" (+00'51")

1000 / 20032

184 / 88

05'49"

(01:56'38")

05'48" (+00'33")

1001 / 21034

196 / 87

06'19"

(02:02'57")

06'18" (+01'03")

1001 / 22036

187 / 84

05'38"

(02:08'35")

05'37" (+00'22")

1001 / 23037

199 / 88

05'43"

(02:14'18")

05'42" (+00'27")

1002 / 24039

193 / 90

06'02"

(02:20'20")

06'01" (+00'46")

1002 / 25041

180 / 92

05'40"

(02:26'00")

05'39" (+00'24")

1002 / 26044

198 / 89

05'37"

(02:31'37")

05'36" (+00'21")

1000 / 27045

188 / 94

05'48"

(02:37'25")

05'47" (+00'32")

1001 / 28047

185 / 92

06'06"

(02:43'31")

06'05" (+00'50")

1001 / 29048

175 / 93

05'53"

(02:49'24")

05'52" (+00'37")

1002 / 30051

185 / 91

06'29"

(02:55'53")

06'28" (+01'13")

1000 / 31051

193 / 79

06'09"

(03:02'02")

06'08" (+00'53")

1001 / 32053

202 / 80

06'44"

(03:08'46")

06'43" (+01'28")

1001 / 33054

190 / 77

06'35"

(03:15'21")

06'34" (+01'19")

1002 / 34056

197 / 77

06'25"

(03:21'46")

06'23" (+01'08")

1002 / 35059

198 / 78

06'39"

(03:28'25")

06'38" (+01'23")

1000 / 36059

202 / 74

06'17"

(03:34'42")

06'16" (+01'01")

1001 / 37060

222 / 71

06'52"

(03:41'34")

06'51" (+01'36")

1000 / 38061

200 / 72

06'32"

(03:48'06")

06'31" (+01'16")

1000 / 39062

213 / 71

06'54"

(03:55'00")

06'53" (+01'38")

1000 / 40063

220 / 65

07'22"

(04:02'22")

07'20" (+02'05")

1002 / 41065

200 / 67

01'05"

(04:03'27")

05'50" (+00'35")

185 / 41251

203 / 84

賽後評分: .
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	119~145	65~79%
2:M馬拉松配速區	145~163	79~89%
3:T乳酸耐力區	163~169	89~92%
4:A無氧耐力區	169~179	92~97.5%
5:I最大耗氧區	179~184	97.5~100%
最大心率為184 點此去設定最大心率

3月累積里程 : 218.70 km

Nike ZoomX VaporFly NEXT% 2 累積 : 321.3 km

MW Watch 上傳 | 7 months ago

楊聰漢和 dill 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	05'40"	00:05'40"
2	05'14"	00:10'54"
3	05'17"	00:16'11"
4	05'11"	00:21'22"
5	05'14"	00:26'36"
6	05'22"	00:31'58"
7	05'21"	00:37'19"
8	05'15"	00:42'34"
9	05'22"	00:47'56"
10	05'16"	00:53'12"
11	05'15"	00:58'27"
12	05'19"	01:03'46"
13	05'34"	01:09'20"
14	05'21"	01:14'41"
15	05'31"	01:20'12"
16	05'37"	01:25'49"
17	05'41"	01:31'30"
18	05'31"	01:37'01"
19	05'55"	01:42'56"
20	06'08"	01:49'04"
21	05'40"	01:54'44"
22	06'05"	02:00'49"
23	05'51"	02:06'40"
24	05'40"	02:12'20"
25	05'39"	02:17'59"
26	05'49"	02:23'48"
27	05'31"	02:29'19"
28	05'32"	02:34'51"
29	06'07"	02:40'58"
30	05'41"	02:46'39"
31	05'59"	02:52'38"
32	06'20"	02:58'58"
33	06'26"	03:05'24"
34	05'59"	03:11'23"
35	06'44"	03:18'07"
36	06'27"	03:24'34"
37	06'16"	03:30'50"
38	06'15"	03:37'05"
39	06'43"	03:43'48"
40	06'41"	03:50'29"
41	06'58"	03:57'27"
41.3	23'42"	04:03'27"