余幸美 2024/03/31 訓練日誌

余幸美新北市
ID 19066

32 位追隨者

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余幸美

全馬 | 05:08:25 | 07:18/km | 第28馬

2024 海風馬拉松

官方成績
日期	2024-03-31
成績	05:08:25
總名次	- / -
分組名次	- / -
平均速度	07:18/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'46")

00:31'46"

01:05'00"

10 km

(01:05'00")

00:33'14" (+01'28")

15 km

(01:37'50")

00:32'50" (+01'04")

01:09'27" (+04'27")

20 km

(02:14'27")

00:36'37" (+04'51")

25 km

(02:50'15")

00:35'48" (+04'02")

01:16'24" (+11'24")

30 km

(03:30'51")

00:40'36" (+08'50")

35 km

(04:12'04")

00:41'13" (+09'27")

01:25'21" (+20'21")

40 km

(04:56'12")

00:44'08" (+12'22")

Finish

(05:08:25)

日期: 2024-03-31 06:00 - 總爬升: 866 m - 平均心率: 155 - 卡路里: 2124 Cal - 總步數: 54268 - 平均步頻: 174 - 平均步幅: 76 cm - 溫度: 23°C - 濕度: 90.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'23"

(06'23")

06'22" (+00'08")

1002 / 1002

185 / 84

06'22"

(12'45")

06'21" (+00'07")

1001 / 2003

185 / 84

06'23"

(19'08")

06'22" (+00'08")

1001 / 3005

181 / 86

06'17"

(25'25")

06'16" (+00'02")

1000 / 4005

182 / 87

06'25"

(31'50")

06'24" (+00'10")

1001 / 5007

185 / 84

展開計圈分析

07'08"

(38'58")

07'07" (+00'53")

1000 / 6007

178 / 78

06'30"

(45'28")

06'29" (+00'15")

1000 / 7008

183 / 84

06'39"

(52'07")

06'38" (+00'24")

1000 / 8008

185 / 81

06'50"

(58'57")

06'49" (+00'35")

1002 / 9010

184 / 79

06'20"

(01:05'17")

06'19" (+00'05")

1002 / 10012

182 / 86

06'38"

(01:11'55")

06'37" (+00'23")

1002 / 11014

185 / 81

06'41"

(01:18'36")

06'40" (+00'26")

1001 / 12016

183 / 81

06'37"

(01:25'13")

06'36" (+00'22")

1002 / 13018

177 / 85

06'15"

(01:31'28")

06'14"

1000 / 14018

186 / 85

06'52"

(01:38'20")

06'51" (+00'37")

1001 / 15020

184 / 78

06'51"

(01:45'11")

06'49" (+00'35")

1004 / 16025

181 / 80

07'00"

(01:52'11")

06'59" (+00'45")

1000 / 17025

182 / 78

07'35"

(01:59'46")

07'34" (+01'20")

1001 / 18027

181 / 72

07'48"

(02:07'34")

07'47" (+01'33")

1001 / 19029

174 / 73

07'34"

(02:15'08")

07'33" (+01'19")

1001 / 20030

178 / 74

07'04"

(02:22'12")

07'03" (+00'49")

1000 / 21031

182 / 77

07'10"

(02:29'22")

07'09" (+00'55")

1001 / 22032

174 / 79

07'08"

(02:36'30")

07'07" (+00'53")

1001 / 23034

183 / 76

06'52"

(02:43'22")

06'50" (+00'36")

1002 / 24036

184 / 79

07'38"

(02:51'00")

07'37" (+01'23")

1001 / 25038

168 / 77

06'51"

(02:57'51")

06'50" (+00'36")

1002 / 26040

184 / 79

06'39"

(03:04'30")

06'38" (+00'24")

1001 / 27042

180 / 83

09'04"

(03:13'34")

09'03" (+02'49")

1000 / 28042

154 / 71

07'08"

(03:20'42")

07'07" (+00'53")

1001 / 29043

182 / 76

11'01"

(03:31'43")

11'00" (+04'46")

1000 / 30044

147 / 61

07'43"

(03:39'26")

07'42" (+01'28")

1000 / 31045

173 / 74

07'26"

(03:46'52")

07'25" (+01'11")

1001 / 32046

181 / 74

08'12"

(03:55'04")

08'10" (+01'56")

1003 / 33049

172 / 70

10'28"

(04:05'32")

10'27" (+04'13")

1001 / 34051

145 / 65

07'37"

(04:13'09")

07'36" (+01'22")

1001 / 35052

181 / 72

07'31"

(04:20'40")

07'30" (+01'16")

1001 / 36054

180 / 73

11'44"

(04:32'24")

11'43" (+05'29")

1000 / 37054

136 / 62

08'31"

(04:40'55")

08'30" (+02'16")

1001 / 38056

177 / 66

08'45"

(04:49'40")

08'44" (+02'30")

1000 / 39056

167 / 68

07'43"

(04:57'23")

07'42" (+01'28")

1001 / 40058

180 / 71

08'59"

(05:06'22")

08'59" (+02'45")

1000 / 41058

167 / 66

04'03"

(05:10'25")

11'14" (+05'00")

360 / 41418

144 / 61

賽前宣言: 無傷完賽

賽後評分: 一開跑沒多久就暴雨、雷電交加，到了24k竟然大太陽熱得很不舒服，最後6k大逆風真的太難跑了！
給 2 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

3月累積里程 : 348.33 km

MW Watch 上傳 | 7 months ago

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'22"	00:06'22"
2	06'22"	00:12'44"
3	06'21"	00:19'05"
4	06'17"	00:25'22"
5	06'24"	00:31'46"
6	07'06"	00:38'52"
7	06'26"	00:45'18"
8	06'35"	00:51'53"
9	06'50"	00:58'43"
10	06'17"	01:05'00"
11	06'34"	01:11'34"
12	06'38"	01:18'12"
13	06'35"	01:24'47"
14	06'15"	01:31'02"
15	06'48"	01:37'50"
16	06'31"	01:44'21"
17	07'00"	01:51'21"
18	07'47"	01:59'08"
19	07'48"	02:06'56"
20	07'31"	02:14'27"
21	07'06"	02:21'33"
22	07'12"	02:28'45"
23	07'04"	02:35'49"
24	06'48"	02:42'37"
25	07'38"	02:50'15"
26	06'52"	02:57'07"
27	06'38"	03:03'45"
28	08'41"	03:12'26"
29	07'19"	03:19'45"
30	11'06"	03:30'51"
31	07'26"	03:38'17"
32	07'37"	03:45'54"
33	08'09"	03:54'03"
34	10'26"	04:04'29"
35	07'35"	04:12'04"
36	07'27"	04:19'31"
37	11'20"	04:30'51"
38	08'53"	04:39'44"
39	08'47"	04:48'31"
40	07'41"	04:56'12"
41	08'53"	05:05'05"
41.4	12'41"	05:10'25"