吳俊紹(七彩麻雀) 2024/03/30 訓練日誌

吳俊紹(七彩麻雀) 桃園
ID 221115

130 位追隨者

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吳俊紹(七彩麻雀)

全馬 | 05:39:10 | 07:59/km | 第43馬

2024 鄉鎮之美公益馬拉松-外埔場

官方成績
日期	2024-03-30
成績	05:39:10
總名次	- / -
分組名次	- / -
平均速度	07:59/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'03")

00:32'03"

01:11'27"

10 km

(01:11'27")

00:39'24" (+07'21")

15 km

(01:51'50")

00:40'23" (+08'20")

01:21'51" (+10'24")

20 km

(02:33'18")

00:41'28" (+09'25")

25 km

(03:18'25")

00:45'07" (+13'04")

01:27'56" (+16'29")

30 km

(04:01'14")

00:42'49" (+10'46")

35 km

(04:44'11")

00:42'57" (+10'54")

01:17'48" (+06'21")

40 km

(05:19'02")

00:34'51" (+02'48")

Finish

(05:39:10)

日期: 2024-03-30 05:40 - 總爬升: 399 m - 地點: 台中外埔 - 天氣: 陰 - 平均心率: 141 - 卡路里: 2696 Cal - 總步數: 51396 - 平均步頻: 151 - 平均步幅: 82 cm - 溫度: 23°C - 濕度: 79.6

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'06"

(06'06")

06'05" (+00'09")

1000 / 1000

173 / 94

06'02"

(12'08")

06'01" (+00'05")

1002 / 2002

176 / 94

06'12"

(18'20")

06'11" (+00'15")

1001 / 3003

179 / 90

06'18"

(24'38")

06'17" (+00'21")

1000 / 4004

179 / 88

07'48"

(32'26")

07'46" (+01'50")

1002 / 5006

150 / 85

展開計圈分析

13'29"

(45'55")

13'28" (+07'32")

1000 / 6007

111 / 66

06'22"

(52'17")

06'21" (+00'25")

1000 / 7008

175 / 89

05'58"

(58'15")

05'57" (+00'01")

1001 / 8009

184 / 91

07'32"

(01:05'47")

07'31" (+01'35")

1001 / 9011

169 / 78

06'51"

(01:12'38")

06'50" (+00'54")

1000 / 10011

161 / 90

09'15"

(01:21'53")

09'14" (+03'18")

1000 / 11012

146 / 74

07'16"

(01:29'09")

07'14" (+01'18")

1002 / 12014

183 / 75

09'40"

(01:38'49")

09'39" (+03'43")

1001 / 13016

132 / 78

06'41"

(01:45'30")

06'40" (+00'44")

1002 / 14018

165 / 90

07'40"

(01:53'10")

07'39" (+01'43")

1000 / 15019

153 / 84

11'18"

(02:04'28")

11'17" (+05'21")

1000 / 16019

109 / 81

08'16"

(02:12'44")

08'15" (+02'19")

1001 / 17021

154 / 78

06'12"

(02:18'56")

06'11" (+00'15")

1000 / 18022

170 / 94

08'15"

(02:27'11")

08'14" (+02'18")

1000 / 19022

147 / 82

08'07"

(02:35'18")

08'05" (+02'09")

1002 / 20024

148 / 83

10'46"

(02:46'04")

10'45" (+04'49")

1000 / 21025

126 / 73

08'02"

(02:54'06")

08'01" (+02'05")

1001 / 22026

149 / 83

09'40"

(03:03'46")

09'39" (+03'43")

1000 / 23027

140 / 73

09'27"

(03:13'13")

09'25" (+03'29")

1002 / 24029

144 / 73

07'53"

(03:21'06")

07'52" (+01'56")

1000 / 25030

150 / 84

07'15"

(03:28'21")

07'14" (+01'18")

1000 / 26031

158 / 87

12'38"

(03:40'59")

12'37" (+06'41")

1000 / 27031

137 / 57

09'07"

(03:50'06")

09'06" (+03'10")

1000 / 28031

152 / 71

06'11"

(03:56'17")

06'10" (+00'14")

1001 / 29033

168 / 95

09'18"

(04:05'35")

09'16" (+03'20")

1002 / 30036

142 / 75

08'03"

(04:13'38")

08'02" (+02'06")

1000 / 31037

148 / 83

08'40"

(04:22'18")

08'39" (+02'43")

1001 / 32038

145 / 79

08'05"

(04:30'23")

08'04" (+02'08")

1001 / 33040

162 / 76

09'54"

(04:40'17")

09'53" (+03'57")

1000 / 34040

133 / 75

08'18"

(04:48'35")

08'18" (+02'22")

1000 / 35040

140 / 85

06'38"

(04:55'13")

06'36" (+00'40")

1002 / 36043

165 / 91

08'11"

(05:03'24")

08'10" (+02'14")

1000 / 37043

150 / 81

06'50"

(05:10'14")

06'49" (+00'53")

1000 / 38044

162 / 90

05'57"

(05:16'11")

05'56"

1002 / 39046

170 / 99

07'11"

(05:23'22")

07'10" (+01'14")

1000 / 40047

159 / 87

06'58"

(05:30'20")

06'56" (+01'00")

1002 / 41049

157 / 91

07'30"

(05:37'50")

07'29" (+01'33")

1001 / 42051

163 / 81

01'20"

(05:39'10")

08'53" (+02'57")

149 / 42201

171 / 65

賽前宣言: 加油

賽後評分: 路線好
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

3月累積里程 : 135.93 km

Hoka clifton 9 累積 : 607.1 km

MW Watch 上傳 | 1 year ago

陳榮興, 阿發和其他 4 人說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'01"	00:06'01"
2	05'59"	00:12'00"
3	06'05"	00:18'05"
4	06'15"	00:24'20"
5	07'43"	00:32'03"
6	13'12"	00:45'15"
7	06'29"	00:51'44"
8	05'22"	00:57'06"
9	07'15"	01:04'21"
10	07'06"	01:11'27"
11	09'28"	01:20'55"
12	07'08"	01:28'03"
13	07'10"	01:35'13"
14	09'01"	01:44'14"
15	07'36"	01:51'50"
16	10'13"	02:02'03"
17	08'56"	02:10'59"
18	06'04"	02:17'03"
19	08'22"	02:25'25"
20	07'53"	02:33'18"
21	07'43"	02:41'01"
22	10'05"	02:51'06"
23	08'58"	03:00'04"
24	10'37"	03:10'41"
25	07'44"	03:18'25"
26	06'37"	03:25'02"
27	11'04"	03:36'06"
28	09'59"	03:46'05"
29	06'37"	03:52'42"
30	08'32"	04:01'14"
31	08'34"	04:09'48"
32	08'36"	04:18'24"
33	08'17"	04:26'41"
34	07'39"	04:34'20"
35	09'51"	04:44'11"
36	07'52"	04:52'03"
37	05'40"	04:57'43"
38	08'56"	05:06'39"
39	06'05"	05:12'44"
40	06'18"	05:19'02"
41	06'40"	05:25'42"
42	07'25"	05:33'07"
42.2	29'43"	05:39'10"