王肥 2017/03/26 訓練日誌

王肥台中
ID 90721

46 位追隨者

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王肥

恭喜完成了初半馬

半馬 | 01:34:43 | 04:29/km | 第1半馬

2017 神岡馬-神豐國際同濟會全國馬拉松

官方成績
日期	2017-03-26
成績	01:34:43
總名次	14 / 1502
分組名次	5 / 352
平均速度	04:29/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:21'04")

00:21'04"

00:42'50"

10 km

(00:42'50")

00:21'46" (+00'42")

15 km

(01:04'34")

00:21'44" (+00'40")

00:43'09" (+00'19")

20 km

(01:25'59")

00:21'25" (+00'21")

Finish

(01:34:43)

日期: 2017-03-26 06:10 - 總爬升: 295 m - 平均心率: 151 - 卡路里: 1443 Cal - 平均步頻: 172 - 溫度: 14°C - 濕度: 82%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

01'37"

(01'37")

04'03" (+00'08")

400 / 400

01'40"

(03'17")

04'11" (+00'16")

400 / 800

01'41"

(04'59")

04'14" (+00'19")

400 / 1200

01'39"

(06'38")

04'08" (+00'13")

400 / 1600

01'43"

(08'22")

04'19" (+00'24")

400 / 2000

展開計圈分析

01'42"

(10'05")

04'16" (+00'21")

400 / 2400

01'43"

(11'48")

04'17" (+00'22")

400 / 2800

01'38"

(13'27")

04'07" (+00'12")

400 / 3199

01'39"

(15'06")

04'08" (+00'13")

400 / 3599

01'42"

(16'48")

04'15" (+00'20")

400 / 3999

01'40"

(18'29")

04'10" (+00'15")

400 / 4399

01'40"

(20'09")

04'11" (+00'16")

400 / 4800

01'41"

(21'51")

04'13" (+00'18")

400 / 5200

01'43"

(23'34")

04'17" (+00'22")

400 / 5600

01'42"

(25'16")

04'16" (+00'21")

400 / 6000

01'42"

(26'59")

04'15" (+00'20")

400 / 6400

01'38"

(28'37")

04'05" (+00'10")

400 / 6800

01'46"

(30'23")

04'25" (+00'30")

400 / 7200

01'41"

(32'05")

04'14" (+00'19")

400 / 7600

01'43"

(33'48")

04'18" (+00'23")

400 / 8000

01'49"

(35'37")

04'32" (+00'37")

400 / 8400

01'57"

(37'34")

04'52" (+00'57")

400 / 8800

01'42"

(39'17")

04'17" (+00'22")

400 / 9200

01'50"

(41'07")

04'35" (+00'40")

400 / 9600

01'42"

(42'50")

04'16" (+00'21")

400 / 10000

01'46"

(44'37")

04'27" (+00'32")

400 / 10400

01'43"

(46'20")

04'18" (+00'23")

400 / 10800

01'40"

(48'01")

04'11" (+00'16")

400 / 11200

01'45"

(49'46")

04'23" (+00'28")

400 / 11600

01'39"

(51'26")

04'08" (+00'13")

400 / 12000

01'38"

(53'04")

04'05" (+00'10")

400 / 12400

01'41"

(54'45")

04'12" (+00'17")

400 / 12800

01'55"

(56'41")

04'48" (+00'53")

400 / 13200

01'43"

(58'24")

04'19" (+00'24")

400 / 13600

01'45"

(01:00'10")

04'24" (+00'29")

400 / 14000

01'42"

(01:01'53")

04'16" (+00'21")

400 / 14400

01'44"

(01:03'38")

04'22" (+00'27")

400 / 14800

01'42"

(01:05'21")

04'16" (+00'21")

400 / 15200

01'36"

(01:06'57")

04'00" (+00'05")

400 / 15600

01'44"

(01:08'41")

04'21" (+00'26")

400 / 16000

01'46"

(01:10'28")

04'26" (+00'31")

400 / 16400

01'44"

(01:12'12")

04'22" (+00'27")

400 / 16800

01'47"

(01:14'00")

04'28" (+00'33")

400 / 17200

01'44"

(01:15'44")

04'20" (+00'25")

400 / 17600

01'42"

(01:17'27")

04'17" (+00'22")

400 / 18000

01'43"

(01:19'10")

04'17" (+00'22")

400 / 18400

01'41"

(01:20'51")

04'13" (+00'18")

400 / 18799

01'41"

(01:22'33")

04'14" (+00'19")

400 / 19199

01'45"

(01:24'19")

04'24" (+00'29")

400 / 19599

01'40"

(01:25'59")

04'11" (+00'16")

400 / 19999

01'39"

(01:27'38")

04'07" (+00'12")

400 / 20399

01'37"

(01:29'16")

04'04" (+00'09")

400 / 20799

01'34"

(01:30'51")

03'55"

400 / 21199

01'35"

(01:32'26")

03'57" (+00'02")

400 / 21599

01'36"

(01:34'02")

04'00" (+00'05")

400 / 21999

太保守了全程只有幾分鐘到T心率前16KM只有跑全馬的感覺最後2km還可以開到4分速

賽後評分: 交管不確實要一直閃半馬的人
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 314.71 km

TJR-278-9090 ASICS 累積 : 903.1 km

TCX 上傳 | 7 years ago

Flyant Lin, 家哞許和其他 4 人說推

留言


	目標心跳區間: 120~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'13"	00:04'13"
2	04'09"	00:08'22"
3	04'15"	00:12'37"
4	04'11"	00:16'48"
5	04'16"	00:21'04"
6	04'12"	00:25'16"
7	04'21"	00:29'37"
8	04'11"	00:33'48"
9	04'40"	00:38'28"
10	04'22"	00:42'50"
11	04'21"	00:47'11"
12	04'15"	00:51'26"
13	04'19"	00:55'45"
14	04'25"	01:00'10"
15	04'24"	01:04'34"
16	04'07"	01:08'41"
17	04'25"	01:13'06"
18	04'21"	01:17'27"
19	04'16"	01:21'43"
20	04'16"	01:25'59"
21	04'07"	01:30'06"
22	03'56"	01:34'02"
22.2	03'40"	01:34'37"