Rick Jen 2024/11/10 訓練日誌

Rick Jen 台中
ID 114129

79 位追隨者

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Rick Jen

恭喜破PB

全馬 | 04:42:42 | 06:41/km | 第9馬

2024 台灣米倉田中馬拉松

官方成績
日期	2024-11-10
成績	04:42:42
總名次	651 / 2961
分組名次	108 / 377
平均速度	06:41/km

官方證書

Rick Jen

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'14")

00:27'14"

00:55'18"

10 km

(00:55'18")

00:28'04" (+00'50")

15 km

(01:24'31")

00:29'13" (+01'59")

00:58'59" (+03'41")

20 km

(01:54'17")

00:29'46" (+02'32")

25 km

(02:30'46")

00:36'29" (+09'15")

01:11'20" (+16'02")

30 km

(03:05'37")

00:34'51" (+07'37")

35 km

(03:42'27")

00:36'50" (+09'36")

01:18'41" (+23'23")

40 km

(04:24'18")

00:41'51" (+14'37")

Finish

(04:42:42)

日期: 2024-11-10 06:20 - 總爬升: 189 m - 平均心率: 155 - 卡路里: 2980 Cal - 總步數: 45550 - 平均步頻: 161 - 平均步幅: 93 cm - 溫度: 23°C - 濕度: 94

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'46"

(05'46")

05'44" (+00'25")

1003 / 1003

183 / 94

05'23"

(11'09")

05'22" (+00'03")

1001 / 2004

186 / 99

05'20"

(16'29")

05'19"

1000 / 3004

185 / 101

05'24"

(21'53")

05'23" (+00'04")

1000 / 4005

186 / 99

05'22"

(27'15")

05'21" (+00'02")

1000 / 5005

185 / 100

展開計圈分析

05'31"

(32'46")

05'30" (+00'11")

1000 / 6006

183 / 98

05'39"

(38'25")

05'38" (+00'19")

1002 / 7008

179 / 98

05'42"

(44'07")

05'41" (+00'22")

1000 / 8009

184 / 95

05'34"

(49'41")

05'33" (+00'14")

1000 / 9009

184 / 97

05'44"

(55'25")

05'43" (+00'24")

1001 / 10011

183 / 95

05'44"

(01:01'09")

05'43" (+00'24")

1000 / 11012

184 / 94

06'02"

(01:07'11")

06'01" (+00'42")

1001 / 12014

175 / 94

05'44"

(01:12'55")

05'43" (+00'24")

1001 / 13015

180 / 96

05'53"

(01:18'48")

05'52" (+00'33")

1001 / 14017

182 / 93

05'56"

(01:24'44")

05'55" (+00'36")

1001 / 15018

183 / 92

05'55"

(01:30'39")

05'54" (+00'35")

1000 / 16018

181 / 93

06'20"

(01:36'59")

06'18" (+00'59")

1003 / 17021

179 / 88

05'54"

(01:42'53")

05'53" (+00'34")

1002 / 18023

180 / 94

05'44"

(01:48'37")

05'43" (+00'24")

1000 / 19024

175 / 99

05'58"

(01:54'35")

05'57" (+00'38")

1000 / 20024

180 / 93

05'56"

(02:00'31")

05'55" (+00'36")

1001 / 21026

179 / 93

06'37"

(02:07'08")

06'36" (+01'17")

1002 / 22029

173 / 87

06'10"

(02:13'18")

06'09" (+00'50")

1001 / 23030

181 / 89

10'27"

(02:23'45")

10'25" (+05'06")

1001 / 24032

110 / 86

07'46"

(02:31'31")

07'45" (+02'26")

1001 / 25033

133 / 96

06'14"

(02:37'45")

06'14" (+00'55")

1000 / 26033

162 / 98

07'16"

(02:45'01")

07'15" (+01'56")

1000 / 27033

159 / 86

06'53"

(02:51'54")

06'52" (+01'33")

1000 / 28033

153 / 94

07'12"

(02:59'06")

07'11" (+01'52")

1001 / 29035

140 / 99

07'12"

(03:06'18")

07'10" (+01'51")

1002 / 30037

139 / 99

06'49"

(03:13'07")

06'48" (+01'29")

1001 / 31039

160 / 91

07'32"

(03:20'39")

07'31" (+02'12")

1000 / 32039

144 / 91

07'33"

(03:28'12")

07'32" (+02'13")

1000 / 33040

146 / 90

07'09"

(03:35'21")

07'08" (+01'49")

1000 / 34040

160 / 87

07'53"

(03:43'14")

07'53" (+02'34")

1000 / 35040

135 / 93

08'50"

(03:52'04")

08'49" (+03'30")

1000 / 36041

123 / 91

08'33"

(04:00'37")

08'32" (+03'13")

1001 / 37043

136 / 85

08'00"

(04:08'37")

07'59" (+02'40")

1000 / 38043

134 / 92

08'20"

(04:16'57")

08'19" (+03'00")

1000 / 39043

132 / 90

08'06"

(04:25'03")

08'05" (+02'46")

1001 / 40045

156 / 78

07'12"

(04:32'15")

07'11" (+01'52")

1001 / 41046

150 / 92

07'58"

(04:40'13")

07'57" (+02'38")

1002 / 42048

141 / 89

02'36"

(04:42'49")

06'22" (+01'03")

407 / 42456

183 / 85

賽後評分: 補給很棒，如果能5點起跑更好，6點20太晚了
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

11月累積里程 : 81.29 km

Saucony Endorphin Pro 4 White 累積 : 115.5 km

MW Watch 上傳 | 2 days ago

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'45"	00:05'45"
2	05'22"	00:11'07"
3	05'22"	00:16'29"
4	05'21"	00:21'50"
5	05'24"	00:27'14"
6	05'30"	00:32'44"
7	05'37"	00:38'21"
8	05'39"	00:44'00"
9	05'36"	00:49'36"
10	05'42"	00:55'18"
11	05'41"	01:00'59"
12	06'02"	01:07'01"
13	05'44"	01:12'45"
14	05'51"	01:18'36"
15	05'55"	01:24'31"
16	05'53"	01:30'24"
17	06'22"	01:36'46"
18	05'50"	01:42'36"
19	05'42"	01:48'18"
20	05'59"	01:54'17"
21	05'54"	02:00'11"
22	06'05"	02:06'16"
23	06'40"	02:12'56"
24	10'26"	02:23'22"
25	07'24"	02:30'46"
26	06'31"	02:37'17"
27	07'13"	02:44'30"
28	06'44"	02:51'14"
29	07'21"	02:58'35"
30	07'02"	03:05'37"
31	06'57"	03:12'34"
32	07'30"	03:20'04"
33	07'34"	03:27'38"
34	07'09"	03:34'47"
35	07'40"	03:42'27"
36	08'44"	03:51'11"
37	08'49"	04:00'00"
38	07'47"	04:07'47"
39	08'31"	04:16'18"
40	08'00"	04:24'18"
41	07'17"	04:31'35"
42	07'57"	04:39'32"
42.5	07'09"	04:42'49"