Pingukay 2018/01/28 訓練日誌

Pingukay 香港
ID 154152

11 位追隨者

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Pingukay

全馬 | 04:28:51 | 06:22/km | 第2馬

第16次石垣島馬拉松

官方成績
日期	2018-01-28
成績	04:28:51
總名次	- / -
分組名次	- / -
平均速度	06:22/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'59")

00:27'59"

00:56'16"

10 km

(00:56'16")

00:28'17" (+00'18")

15 km

(01:26'54")

00:30'38" (+02'39")

01:01'44" (+05'28")

20 km

(01:58'00")

00:31'06" (+03'07")

25 km

(02:30'12")

00:32'12" (+04'13")

01:04'39" (+08'23")

30 km

(03:02'39")

00:32'27" (+04'28")

35 km

(03:37'19")

00:34'40" (+06'41")

01:11'28" (+15'12")

40 km

(04:14'07")

00:36'48" (+08'49")

Finish

(04:28:51)

日期: 2018-01-28 08:00 - 總爬升: 441 m - 地點: ishigaki Okinawa - 天氣: cloudy/ rainy - 平均心率: 162 - 卡路里: 1915 Cal - 總步數: 47921 - 平均步頻: 178 - 平均步幅: 88 cm

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'29"

(06'29")

06'26" (+01'14")

1005 / 1005

179 / 86

05'13"

(11'42")

05'12"

1002 / 2007

189 / 101

05'24"

(17'06")

05'23" (+00'11")

1002 / 3010

188 / 98

05'29"

(22'35")

05'28" (+00'16")

1001 / 4011

186 / 97

05'33"

(28'08")

05'31" (+00'19")

1003 / 5015

179 / 100

展開計圈分析

05'26"

(33'34")

05'25" (+00'13")

1002 / 6017

186 / 99

05'33"

(39'07")

05'30" (+00'18")

1007 / 7025

184 / 98

05'44"

(44'51")

05'41" (+00'29")

1006 / 8032

178 / 98

05'53"

(50'44")

05'50" (+00'38")

1008 / 9040

182 / 93

05'45"

(56'29")

05'43" (+00'31")

1004 / 10044

181 / 96

06'00"

(01:02'29")

05'59" (+00'47")

1002 / 11047

179 / 92

05'53"

(01:08'22")

05'52" (+00'40")

1002 / 12049

183 / 92

05'53"

(01:14'15")

05'52" (+00'40")

1001 / 13051

183 / 93

06'07"

(01:20'22")

06'04" (+00'52")

1006 / 14057

183 / 89

06'44"

(01:27'06")

06'42" (+01'30")

1002 / 15060

173 / 85

06'02"

(01:33'08")

05'59" (+00'47")

1007 / 16068

184 / 90

06'15"

(01:39'23")

06'12" (+01'00")

1005 / 17073

181 / 88

06'32"

(01:45'55")

06'30" (+01'18")

1003 / 18077

174 / 87

06'20"

(01:52'15")

06'18" (+01'06")

1003 / 19080

181 / 87

06'00"

(01:58'15")

05'58" (+00'46")

1004 / 20085

180 / 92

06'22"

(02:04'37")

06'19" (+01'07")

1007 / 21092

182 / 86

06'47"

(02:11'24")

06'45" (+01'33")

1004 / 22097

171 / 86

06'38"

(02:18'02")

06'35" (+01'23")

1005 / 23103

180 / 84

05'54"

(02:23'56")

05'53" (+00'41")

1001 / 24104

185 / 91

06'32"

(02:30'28")

06'30" (+01'18")

1002 / 25107

179 / 85

07'05"

(02:37'33")

07'01" (+01'49")

1007 / 26115

179 / 79

05'54"

(02:43'27")

05'52" (+00'40")

1004 / 27119

184 / 92

06'39"

(02:50'06")

06'37" (+01'25")

1003 / 28123

169 / 89

06'19"

(02:56'25")

06'16" (+01'04")

1006 / 29129

183 / 87

06'37"

(03:03'02")

06'34" (+01'22")

1007 / 30136

181 / 83

06'30"

(03:09'32")

06'28" (+01'16")

1004 / 31141

181 / 85

08'34"

(03:18'06")

08'32" (+03'20")

1003 / 32145

152 / 76

06'51"

(03:24'57")

06'48" (+01'36")

1004 / 33150

180 / 81

06'33"

(03:31'30")

06'31" (+01'19")

1004 / 34154

183 / 83

06'15"

(03:37'45")

06'12" (+01'00")

1005 / 35160

184 / 87

08'02"

(03:45'47")

07'59" (+02'47")

1005 / 36165

153 / 81

06'44"

(03:52'31")

06'43" (+01'31")

1000 / 37165

182 / 81

07'34"

(04:00'05")

07'33" (+02'21")

1000 / 38166

168 / 78

08'05"

(04:08'10")

08'04" (+02'52")

1001 / 39167

154 / 80

06'35"

(04:14'45")

06'33" (+01'21")

1003 / 40171

179 / 84

06'29"

(04:21'14")

06'27" (+01'15")

1003 / 41175

178 / 86

06'00"

(04:27'14")

05'58" (+00'46")

1004 / 42180

183 / 91

01'31"

(04:28'45")

05'43" (+00'31")

265 / 42445

182 / 95

賽前宣言: 加油!

賽後評分: 上斜落斜!
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	119~145	65~79%
2:M馬拉松配速區	145~163	79~89%
3:T乳酸耐力區	163~169	89~92%
4:A無氧耐力區	169~179	92~97.5%
5:I最大耗氧區	179~184	97.5~100%
最大心率為184 點此去設定最大心率

1月累積里程 : 105.69 km

ASICS LYTERACER RS3 累積 : 449.9 km

MW Watch 上傳 | 6 years ago

Hoffnung 和 Rarry Lin 說推

留言


	目標心跳區間: 115~ 151

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'29"	00:06'29"
2	05'13"	00:11'42"
3	05'24"	00:17'06"
4	05'29"	00:22'35"
5	05'24"	00:27'59"
6	05'25"	00:33'24"
7	05'31"	00:38'55"
8	05'47"	00:44'42"
9	05'49"	00:50'31"
10	05'45"	00:56'16"
11	06'04"	01:02'20"
12	05'50"	01:08'10"
13	05'55"	01:14'05"
14	06'03"	01:20'08"
15	06'46"	01:26'54"
16	06'00"	01:32'54"
17	06'15"	01:39'09"
18	06'31"	01:45'40"
19	06'23"	01:52'03"
20	05'57"	01:58'00"
21	06'20"	02:04'20"
22	06'44"	02:11'04"
23	06'39"	02:17'43"
24	05'57"	02:23'40"
25	06'32"	02:30'12"
26	07'02"	02:37'14"
27	05'58"	02:43'12"
28	06'10"	02:49'22"
29	06'45"	02:56'07"
30	06'32"	03:02'39"
31	06'34"	03:09'13"
32	08'28"	03:17'41"
33	06'51"	03:24'32"
34	06'33"	03:31'05"
35	06'14"	03:37'19"
36	07'57"	03:45'16"
37	06'46"	03:52'02"
38	07'31"	03:59'33"
39	07'59"	04:07'32"
40	06'35"	04:14'07"
41	06'34"	04:20'41"
42	06'00"	04:26'41"
42.3	08'10"	04:28'51"