楊小羊 2017/03/26 訓練日誌

楊小羊高雄
ID 3290

168 位追隨者

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楊小羊

恭喜破PB

全馬 | 04:37:15 | 06:34/km | 第20馬

2017 第二屆匠愛家園公益路跑

官方成績
日期	2017-03-26
成績	04:37:15
總名次	- / -
分組名次	- / -
平均速度	06:34/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'20")

00:32'20" (+02'21")

01:02'19" (+01'15")

10 km

(01:02'19")

00:29'59"

15 km

(01:33'02")

00:30'43" (+00'44")

01:01'04"

20 km

(02:03'23")

00:30'21" (+00'22")

25 km

(02:35'42")

00:32'19" (+02'20")

01:03'18" (+02'14")

30 km

(03:06'41")

00:30'59" (+01'00")

35 km

(03:44'47")

00:38'06" (+08'07")

01:12'44" (+11'40")

40 km

(04:19'25")

00:34'38" (+04'39")

Finish

(04:37:15)

日期: 2017-03-26 06:15 - 總爬升: 454 m - 平均心率: 154 - 卡路里: 2106 Cal - 總步數: 45182 - 平均步頻: 162 - 平均步幅: 94 cm - 溫度: 18°C - 濕度: 85%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'40"

(07'40")

07'35" (+02'23")

1009 / 1009

154 / 85

06'09"

(13'49")

06'07" (+00'55")

1003 / 2013

168 / 96

06'56"

(20'45")

06'54" (+01'42")

1003 / 3016

159 / 90

06'22"

(27'07")

06'21" (+01'09")

1000 / 4016

164 / 95

05'15"

(32'22")

05'12"

1006 / 5023

178 / 107

展開計圈分析

05'45"

(38'07")

05'42" (+00'30")

1008 / 6031

176 / 99

06'09"

(44'16")

06'07" (+00'55")

1004 / 7036

161 / 101

05'44"

(50'00")

05'40" (+00'28")

1009 / 8046

179 / 98

05'42"

(55'42")

05'41" (+00'29")

1002 / 9049

178 / 98

06'50"

(01:02'32")

06'48" (+01'36")

1002 / 10051

157 / 93

06'01"

(01:08'33")

06'00" (+00'48")

1000 / 11052

177 / 93

06'07"

(01:14'40")

06'05" (+00'53")

1005 / 12057

176 / 92

06'55"

(01:21'35")

06'52" (+01'40")

1005 / 13063

159 / 91

05'43"

(01:27'18")

05'42" (+00'30")

1002 / 14066

179 / 97

05'59"

(01:33'17")

05'55" (+00'43")

1008 / 15074

177 / 94

06'35"

(01:39'52")

06'32" (+01'20")

1005 / 16080

159 / 95

05'55"

(01:45'47")

05'53" (+00'41")

1005 / 17085

178 / 95

05'45"

(01:51'32")

05'43" (+00'31")

1003 / 18089

177 / 98

06'25"

(01:57'57")

06'22" (+01'10")

1007 / 19096

156 / 100

05'44"

(02:03'41")

05'43" (+00'31")

1002 / 20099

177 / 98

05'56"

(02:09'37")

05'53" (+00'41")

1006 / 21106

177 / 95

07'13"

(02:16'50")

07'09" (+01'57")

1006 / 22113

144 / 96

05'44"

(02:22'34")

05'43" (+00'31")

1001 / 23115

179 / 97

05'43"

(02:28'17")

05'40" (+00'28")

1006 / 24121

179 / 98

07'54"

(02:36'11")

07'51" (+02'39")

1006 / 25127

135 / 94

06'14"

(02:42'25")

06'12" (+01'00")

1004 / 26132

176 / 91

06'16"

(02:48'41")

06'13" (+01'01")

1007 / 27139

177 / 90

06'31"

(02:55'12")

06'30" (+01'18")

1001 / 28141

163 / 94

05'48"

(03:01'00")

05'47" (+00'35")

1000 / 29142

179 / 95

06'16"

(03:07'16")

06'12" (+01'00")

1009 / 30152

177 / 90

07'44"

(03:15'00")

07'44" (+02'32")

1000 / 31152

136 / 94

06'47"

(03:21'47")

06'46" (+01'34")

1002 / 32154

160 / 91

06'38"

(03:28'25")

06'37" (+01'25")

1001 / 33156

160 / 94

09'23"

(03:37'48")

09'22" (+04'10")

1001 / 34158

114 / 93

08'21"

(03:46'09")

08'17" (+03'05")

1007 / 35165

121 / 98

07'09"

(03:53'18")

07'08" (+01'56")

1000 / 36165

153 / 91

06'54"

(04:00'12")

06'51" (+01'39")

1006 / 37172

163 / 89

06'11"

(04:06'23")

06'09" (+00'57")

1003 / 38175

178 / 90

06'23"

(04:12'46")

06'20" (+01'08")

1007 / 39183

174 / 90

07'24"

(04:20'10")

07'19" (+02'07")

1010 / 40193

152 / 89

07'03"

(04:27'13")

07'00" (+01'48")

1006 / 41199

157 / 90

06'36"

(04:33'49")

06'34" (+01'22")

1004 / 42203

164 / 92

賽後評分: 無
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

3月累積里程 : 249.07 km

MW Watch 上傳 | 7 years ago

bugsu, Niklaus 和其他 6 人說推

留言

Niklaus 恭喜完賽！

2017-03-27 18:01 ·

1 個人推

楊小羊謝謝你

2017-03-27 22:23 ·


	目標心跳區間: 118~ 155

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'40"	00:07'40"
2	06'09"	00:13'49"
3	06'53"	00:20'42"
4	06'23"	00:27'05"
5	05'15"	00:32'20"
6	05'42"	00:38'02"
7	06'10"	00:44'12"
8	05'40"	00:49'52"
9	05'43"	00:55'35"
10	06'44"	01:02'19"
11	06'03"	01:08'22"
12	06'04"	01:14'26"
13	06'56"	01:21'22"
14	05'43"	01:27'05"
15	05'57"	01:33'02"
16	06'33"	01:39'35"
17	05'56"	01:45'31"
18	05'48"	01:51'19"
19	06'20"	01:57'39"
20	05'44"	02:03'23"
21	05'56"	02:09'19"
22	07'13"	02:16'32"
23	05'40"	02:22'12"
24	05'39"	02:27'51"
25	07'51"	02:35'42"
26	06'12"	02:41'54"
27	06'21"	02:48'15"
28	06'29"	02:54'44"
29	05'48"	03:00'32"
30	06'09"	03:06'41"
31	07'17"	03:13'58"
32	07'08"	03:21'06"
33	06'44"	03:27'50"
34	09'20"	03:37'10"
35	07'37"	03:44'47"
36	07'50"	03:52'37"
37	06'46"	03:59'23"
38	06'21"	04:05'44"
39	06'17"	04:12'01"
40	07'24"	04:19'25"
41	06'44"	04:26'09"
42	06'54"	04:33'03"
42.6	07'37"	04:37'20"