KentKuo 2022/03/05 訓練日誌

KentKuo 基隆
ID 521844

7 位追隨者

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KentKuo

全馬 | 04:23:03 | 06:14/km | 第2馬

2021 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2022-03-05
成績	04:23:03
總名次	- / -
分組名次	- / -
平均速度	06:14/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'55")

00:27'55" (+27'47")

00:54'27" (+37'42")

10 km

(00:54'27")

00:26'32" (+26'24")

15 km

(01:23'25")

00:28'58" (+28'50")

01:37'32" (+20'47")

20 km

(02:31'59")

01:08'34" (+08'26")

25 km

(02:32'07")

00:00'08"

00:16'45"

30 km

(02:48'44")

00:16'37" (+16'29")

35 km

(03:13'59")

00:25'15" (+25'07")

00:55'31" (+38'46")

40 km

(03:44'15")

00:30'16" (+30'08")

Finish

(04:23:03)

日期: 2022-03-05 08:45 - 總爬升: 460 m - 平均心率: 162 - 卡路里: 2982 Cal - 平均步頻: 164 - 溫度: 22°C - 濕度: 88% - PM2.5: 良好(14)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'43"

(05'43")

05'43" (+03'54")

1000 / 1000

05'16"

(11'00")

05'16" (+03'27")

1000 / 2000

05'27"

(16'28")

05'27" (+03'38")

1000 / 3000

05'34"

(22'02")

05'34" (+03'45")

1000 / 4000

05'53"

(27'55")

05'53" (+04'04")

1000 / 5000

展開計圈分析

05'43"

(33'39")

05'43" (+03'54")

1000 / 6000

05'30"

(39'09")

05'30" (+03'41")

1000 / 7000

04'59"

(44'09")

04'59" (+03'10")

1000 / 8000

05'22"

(49'31")

05'22" (+03'33")

1000 / 9000

04'47"

(54'18")

04'47" (+02'58")

1000 / 10000

05'51"

(01:00'09")

05'51" (+04'02")

1000 / 11000

05'30"

(01:05'40")

05'30" (+03'41")

1000 / 12000

06'15"

(01:11'55")

06'15" (+04'26")

1000 / 13000

06'04"

(01:18'00")

06'04" (+04'15")

1000 / 14000

05'25"

(01:23'26")

05'25" (+03'36")

1000 / 15000

06'03"

(01:29'29")

06'03" (+04'14")

1000 / 16000

05'50"

(01:35'20")

05'50" (+04'01")

1000 / 17000

02'58"

(01:38'19")

02'58" (+01'09")

1000 / 18000

01'49"

(01:40'08")

01'49"

1000 / 19000

04'54"

(01:45'02")

04'54" (+03'05")

1000 / 20000

05'54"

(01:50'57")

05'54" (+04'05")

1000 / 21000

06'31"

(01:57'28")

06'31" (+04'42")

1000 / 22000

06'31"

(02:04'00")

06'31" (+04'42")

1000 / 23000

06'41"

(02:10'42")

06'41" (+04'52")

1000 / 24000

06'34"

(02:17'16")

06'34" (+04'45")

1000 / 25000

06'36"

(02:23'52")

06'36" (+04'47")

1000 / 26000

06'51"

(02:30'43")

06'51" (+05'02")

1000 / 27000

06'27"

(02:37'11")

06'27" (+04'38")

1000 / 28000

05'03"

(02:42'14")

05'03" (+03'14")

1000 / 29000

06'30"

(02:48'44")

06'30" (+04'41")

1000 / 30000

05'11"

(02:53'56")

05'11" (+03'22")

1000 / 31000

03'14"

(02:57'10")

03'14" (+01'25")

1000 / 32000

04'37"

(03:01'47")

04'37" (+02'48")

1000 / 33000

05'35"

(03:07'22")

05'35" (+03'46")

1000 / 34000

06'37"

(03:13'59")

06'37" (+04'48")

1000 / 35000

04'34"

(03:18'34")

04'34" (+02'45")

1000 / 36000

05'30"

(03:24'05")

05'30" (+03'41")

1000 / 37000

06'34"

(03:30'39")

06'34" (+04'45")

1000 / 38000

06'49"

(03:37'28")

06'49" (+05'00")

1000 / 39000

06'46"

(03:44'15")

06'46" (+04'57")

1000 / 40000

06'05"

(03:50'21")

06'05" (+04'16")

1000 / 41000

05'25"

(03:55'47")

05'25" (+03'36")

1000 / 42000

02'21"

(03:58'09")

02'21" (+00'32")

1000 / 43000

04'14"

(04:02'23")

04'14" (+02'25")

1000 / 44000

04'43"

(04:07'07")

04'43" (+02'54")

1000 / 45000

03'48"

(04:10'55")

03'48" (+01'59")

1000 / 46000

06'41"

(04:17'36")

06'41" (+04'52")

1000 / 47000

賽後評分: 補給水站很多，但撒隆帕斯噴劑準備太少
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

3月累積里程 : 234.57 km

Nike tempo (grey) 累積 : 373.0 km

TCX 2.0 上傳 | 2 years ago

, Russell 林欽龍和其他 1 人說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'43"	00:05'43"
2	05'17"	00:11'00"
3	05'27"	00:16'27"
4	05'35"	00:22'02"
5	05'53"	00:27'55"
6	05'44"	00:33'39"
7	05'30"	00:39'09"
8	04'59"	00:44'08"
9	05'23"	00:49'31"
10	04'56"	00:54'27"
11	05'42"	01:00'09"
12	05'30"	01:05'39"
13	06'16"	01:11'55"
14	06'04"	01:17'59"
15	05'26"	01:23'25"
16	06'15"	01:29'40"
17	07'56"	01:37'36"
18	00'42"	01:38'18"
19	01'49"	01:40'07"
20	51'52"	02:31'59"
21	00'01"	02:32'00"
22	00'02"	02:32'02"
23	00'02"	02:32'04"
24	00'02"	02:32'06"
25	00'01"	02:32'07"
26	00'04"	02:32'11"
27	00'02"	02:32'13"
28	04'58"	02:37'11"
29	05'03"	02:42'14"
30	06'30"	02:48'44"
31	05'11"	02:53'55"
32	03'14"	02:57'09"
33	04'37"	03:01'46"
34	09'38"	03:11'24"
35	02'35"	03:13'59"
36	07'50"	03:21'49"
37	02'16"	03:24'05"
38	09'18"	03:33'23"
39	04'21"	03:37'44"
40	06'31"	03:44'15"
41	06'06"	03:50'21"
42	05'26"	03:55'47"
43	02'21"	03:58'08"
44	04'15"	04:02'23"
45	04'43"	04:07'06"
46	08'16"	04:15'22"
47	06'11"	04:21'33"
47.8	01'50"	04:23'03"