So Michael 2019/12/08 訓練日誌

So Michael 香港
ID 205766

60 位追隨者

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So Michael

恭喜完成了初馬

全馬 | 03:50:42 | 05:28/km | 第1馬

廣州馬拉松

官方成績
日期	2019-12-08
成績	03:50:42
總名次	- / -
分組名次	- / -
平均速度	05:28/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:21'37")

00:21'37"

00:46'03"

10 km

(00:46'03")

00:24'26" (+02'49")

15 km

(01:10'48")

00:24'45" (+03'08")

00:50'11" (+04'08")

20 km

(01:36'14")

00:25'26" (+03'49")

25 km

(02:01'56")

00:25'42" (+04'05")

00:50'10" (+04'07")

30 km

(02:26'24")

00:24'28" (+02'51")

35 km

(02:55'34")

00:29'10" (+07'33")

00:57'19" (+11'16")

40 km

(03:23'43")

00:28'09" (+06'32")

Finish

(03:50:42)

日期: 2019-12-08 07:32 - 總爬升: 889 m - 平均心率: 173 - 卡路里: 2656 Cal - 總步數: 40084 - 平均步頻: 173 - 平均步幅: 108 cm

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'47"

(04'47")

04'46" (+01'49")

1000 / 1000

182 / 114

04'37"

(09'24")

04'34" (+01'37")

1009 / 2009

184 / 118

02'58"

(12'22")

02'57"

1000 / 3010

184 / 182

04'57"

(17'19")

04'56" (+01'59")

1002 / 4013

184 / 109

04'47"

(22'06")

04'46" (+01'49")

1000 / 5014

186 / 112

展開計圈分析

04'47"

(26'53")

04'46" (+01'49")

1002 / 6016

185 / 112

04'53"

(31'46")

04'52" (+01'55")

1002 / 7019

184 / 111

04'58"

(36'44")

04'57" (+02'00")

1001 / 8021

183 / 109

05'09"

(41'53")

05'08" (+02'11")

1002 / 9023

180 / 107

05'02"

(46'55")

05'01" (+02'04")

1000 / 10023

176 / 112

05'18"

(52'13")

05'17" (+02'20")

1003 / 11026

169 / 111

04'59"

(57'12")

04'58" (+02'01")

1002 / 12028

177 / 113

04'58"

(01:02'10")

04'58" (+02'01")

1000 / 13028

180 / 111

04'43"

(01:06'53")

04'42" (+01'45")

1000 / 14029

179 / 118

05'18"

(01:12'11")

05'17" (+02'20")

1001 / 15030

175 / 107

04'53"

(01:17'04")

04'52" (+01'55")

1000 / 16031

179 / 113

06'32"

(01:23'36")

05'05" (+02'08")

1282 / 17313

177 / 110

05'15"

(01:28'51")

05'14" (+02'17")

1000 / 18314

177 / 107

05'16"

(01:34'07")

05'15" (+02'18")

1001 / 19316

175 / 108

05'13"

(01:39'20")

05'12" (+02'15")

1002 / 20319

176 / 108

05'42"

(01:45'02")

05'41" (+02'44")

1001 / 21320

158 / 110

05'00"

(01:50'02")

04'59" (+02'02")

1000 / 22320

176 / 113

05'24"

(01:55'26")

05'23" (+02'26")

1002 / 23322

177 / 104

04'38"

(02:00'04")

04'37" (+01'40")

1001 / 24324

175 / 123

05'13"

(02:05'17")

05'12" (+02'15")

1002 / 25326

174 / 110

05'45"

(02:11'02")

05'44" (+02'47")

1000 / 26327

150 / 115

04'55"

(02:15'57")

04'54" (+01'57")

1001 / 27329

169 / 120

04'10"

(02:20'07")

04'09" (+01'12")

1002 / 28331

174 / 137

05'05"

(02:25'12")

05'04" (+02'07")

1002 / 29333

174 / 112

05'18"

(02:30'30")

05'17" (+02'20")

1001 / 30335

173 / 108

05'56"

(02:36'26")

05'55" (+02'58")

1000 / 31335

156 / 107

07'12"

(02:43'38")

07'11" (+04'14")

1001 / 32336

160 / 86

05'49"

(02:49'27")

05'48" (+02'51")

1001 / 33338

164 / 104

05'37"

(02:55'04")

05'35" (+02'38")

1002 / 34341

174 / 102

05'36"

(03:00'40")

05'35" (+02'38")

1002 / 35343

174 / 102

05'26"

(03:06'06")

05'25" (+02'28")

1002 / 36345

176 / 104

05'43"

(03:11'49")

05'42" (+02'45")

1000 / 37345

167 / 104

06'00"

(03:17'49")

05'59" (+03'02")

1002 / 38347

169 / 98

06'00"

(03:23'49")

05'59" (+03'02")

1001 / 39349

169 / 98

06'22"

(03:30'11")

06'21" (+03'24")

1000 / 40350

170 / 92

06'13"

(03:36'24")

06'12" (+03'15")

1001 / 41351

168 / 95

06'36"

(03:43'00")

06'35" (+03'38")

1000 / 42352

163 / 92

05'54"

(03:48'54")

05'53" (+02'56")

1000 / 43352

176 / 95

賽後評分: 好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

12月累積里程 : 268.93 km

adidas adizero japan 累積 : 807.4 km

MW Watch 上傳 | 4 years ago

留言

rockiec 恭喜Michael兄完成初馬，應該深深體會全馬吸引嘅地方，令人死去活來，可以留番下場PB

2019-12-08 15:01 ·


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'45"	00:04'45"
2	04'36"	00:09'21"
3	02'50"	00:12'11"
4	04'45"	00:16'56"
5	04'41"	00:21'37"
6	04'44"	00:26'21"
7	04'48"	00:31'09"
8	04'51"	00:36'00"
9	05'02"	00:41'02"
10	05'01"	00:46'03"
11	05'10"	00:51'13"
12	04'57"	00:56'10"
13	04'52"	01:01'02"
14	04'52"	01:05'54"
15	04'54"	01:10'48"
16	04'56"	01:15'44"
17	04'54"	01:20'38"
18	05'09"	01:25'47"
19	05'08"	01:30'55"
20	05'19"	01:36'14"
21	05'04"	01:41'18"
22	05'30"	01:46'48"
23	05'09"	01:51'57"
24	05'10"	01:57'07"
25	04'49"	02:01'56"
26	04'57"	02:06'53"
27	05'38"	02:12'31"
28	04'25"	02:16'56"
29	04'12"	02:21'08"
30	05'16"	02:26'24"
31	05'13"	02:31'37"
32	07'05"	02:38'42"
33	05'41"	02:44'23"
34	05'43"	02:50'06"
35	05'28"	02:55'34"
36	05'30"	03:01'04"
37	05'17"	03:06'21"
38	05'34"	03:11'55"
39	05'53"	03:17'48"
40	05'55"	03:23'43"
41	06'16"	03:29'59"
42	06'05"	03:36'04"
43	06'30"	03:42'34"
44	05'46"	03:48'20"
43.7	-7'-13"	03:50'42"