阿由 2018/04/12 訓練日誌 | Marathon's World

阿由南投
ID 194474

78 位追隨者

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15.0 km | 01:05:56 | 04:23/km

日期: 2018-04-12 21:35 - 總爬升: 110 m - 平均心率: 167 - 卡路里: 1095 Cal - 總步數: 6454 - 平均步幅: 232 cm

Pace: 04'55" / 04'34" / 04'17" / 04'17" / 04'27" / 04'25" / 04'20" / 04'21" / -25392204'-19" / 25392195'41" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'02" / 00'02" / 00'03" / 00'02" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'02" / 00'03" / 00'03" / 00'04" / 00'03" / 00'03" / 00'02" / 00'03" / 00'04" / 00'03" / 00'03" / 00'04" / 00'02" / 00'03" / 00'03" / 00'02" / 00'02" / 00'03" / 00'02" / 00'03" / 00'02" / 00'03" / 00'02" / 00'03" / 00'02" / 00'03" / 00'03" / 00'03" / 00'04" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'03" / 06'12" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'06" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 03'10" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'02" / 00'03" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'04" / 16'20" / 00'02" / 00'03" / 00'02" / 00'03" / 00'03" / 00'03" / 00'04" / 00'02" / 00'03" / 00'02" / 00'03" / 00'03" / -23208482'-5" / 23208473'22" / 00'03" / 00'03" / 00'04" / 00'03" / 00'03" / 00'04" / -25392222'-41" / 25392226'11" / 00'03" / 00'03" / 00'04" / 00'03" / 00'03" / 00'02" / 00'02" / 00'03" / 00'03" / 00'02" / 00'03" / 00'04" / -1209161547'-37" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

04'55"

(04'55")

04'52" (+00'36")

1007 / 1007

178 / 114

2

04'34"

(09'29")

04'32" (+00'16")

1006 / 2013

155 / 141

3

04'17"

(13'46")

04'16"

1003 / 3017

137 / 169

4

04'20"

(18'06")

04'17" (+00'01")

1009 / 4026

143 / 162

5

04'24"

(22'30")

04'23" (+00'07")

1001 / 5027

145 / 156

展開計圈分析

心率區間	心跳數	心率等級
1:E有氧耐力區	105~128	65~79%
2:M馬拉松配速區	128~145	79~89%
3:T乳酸耐力區	145~149	89~92%
4:A無氧耐力區	149~158	92~97.5%
5:I最大耗氧區	158~163	97.5~100%
最大心率為163 點此去設定最大心率

4月累積里程 : 354.77 km

MW Watch 上傳 | 6 years ago

馬紹, 葉英秋和其他 15 人說推

·


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'55"	00:04'55"
2	04'34"	00:09'29"
3	04'17"	00:13'46"
4	04'17"	00:18'03"
5	04'27"	00:22'30"
6	04'25"	00:26'55"
7	04'20"	00:31'15"
8	04'21"	00:35'36"
9	-25392204'-19"	-423202:-48'-43"
10	25392195'41"	00:26'58"
11	00'03"	00:27'01"
12	00'03"	00:27'04"
13	00'03"	00:27'07"
14	00'03"	00:27'10"
15	00'02"	00:27'12"
16	00'03"	00:27'15"
17	00'03"	00:27'18"
18	00'03"	00:27'21"
19	00'03"	00:27'24"
20	00'03"	00:27'27"
21	00'03"	00:27'30"
22	00'03"	00:27'33"
23	00'03"	00:27'36"
24	00'03"	00:27'39"
25	00'03"	00:27'42"
26	00'03"	00:27'45"
27	00'02"	00:27'47"
28	00'03"	00:27'50"
29	00'02"	00:27'52"
30	00'02"	00:27'54"
31	00'03"	00:27'57"
32	00'02"	00:27'59"
33	00'03"	00:28'02"
34	00'02"	00:28'04"
35	00'02"	00:28'06"
36	00'02"	00:28'08"
37	00'03"	00:28'11"
38	00'03"	00:28'14"
39	00'03"	00:28'17"
40	00'03"	00:28'20"
41	00'03"	00:28'23"
42	00'03"	00:28'26"
43	00'03"	00:28'29"
44	00'03"	00:28'32"
45	00'03"	00:28'35"
46	00'03"	00:28'38"
47	00'03"	00:28'41"
48	00'03"	00:28'44"
49	00'03"	00:28'47"
50	00'02"	00:28'49"
51	00'02"	00:28'51"
52	00'02"	00:28'53"
53	00'03"	00:28'56"
54	00'03"	00:28'59"
55	00'02"	00:29'01"
56	00'02"	00:29'03"
57	00'02"	00:29'05"
58	00'03"	00:29'08"
59	00'03"	00:29'11"
60	00'03"	00:29'14"
61	00'03"	00:29'17"
62	00'03"	00:29'20"
63	00'03"	00:29'23"
64	00'03"	00:29'26"
65	00'03"	00:29'29"
66	00'03"	00:29'32"
67	00'03"	00:29'35"
68	00'03"	00:29'38"
69	00'02"	00:29'40"
70	00'02"	00:29'42"
71	00'02"	00:29'44"
72	00'03"	00:29'47"
73	00'02"	00:29'49"
74	00'03"	00:29'52"
75	00'03"	00:29'55"
76	00'04"	00:29'59"
77	00'03"	00:30'02"
78	00'03"	00:30'05"
79	00'02"	00:30'07"
80	00'03"	00:30'10"
81	00'04"	00:30'14"
82	00'03"	00:30'17"
83	00'03"	00:30'20"
84	00'04"	00:30'24"
85	00'02"	00:30'26"
86	00'03"	00:30'29"
87	00'03"	00:30'32"
88	00'02"	00:30'34"
89	00'02"	00:30'36"
90	00'03"	00:30'39"
91	00'02"	00:30'41"
92	00'03"	00:30'44"
93	00'02"	00:30'46"
94	00'03"	00:30'49"
95	00'02"	00:30'51"
96	00'03"	00:30'54"
97	00'02"	00:30'56"
98	00'03"	00:30'59"
99	00'03"	00:31'02"
100	00'03"	00:31'05"
101	00'04"	00:31'09"
102	00'03"	00:31'12"
103	00'03"	00:31'15"
104	00'03"	00:31'18"
105	00'02"	00:31'20"
106	00'03"	00:31'23"
107	00'03"	00:31'26"
108	00'02"	00:31'28"
109	00'02"	00:31'30"
110	00'02"	00:31'32"
111	00'02"	00:31'34"
112	00'03"	00:31'37"
113	00'03"	00:31'40"
114	00'03"	00:31'43"
115	00'03"	00:31'46"
116	00'03"	00:31'49"
117	00'02"	00:31'51"
118	00'03"	00:31'54"
119	00'03"	00:31'57"
120	00'03"	00:32'00"
121	00'03"	00:32'03"
122	00'03"	00:32'06"
123	00'03"	00:32'09"
124	00'03"	00:32'12"
125	00'03"	00:32'15"
126	00'03"	00:32'18"
127	00'03"	00:32'21"
128	00'03"	00:32'24"
129	00'03"	00:32'27"
130	00'03"	00:32'30"
131	00'03"	00:32'33"
132	00'02"	00:32'35"
133	00'02"	00:32'37"
134	00'02"	00:32'39"
135	00'03"	00:32'42"
136	00'03"	00:32'45"
137	00'02"	00:32'47"
138	00'02"	00:32'49"
139	00'03"	00:32'52"
140	00'03"	00:32'55"
141	00'03"	00:32'58"
142	00'03"	00:33'01"
143	00'03"	00:33'04"
144	00'03"	00:33'07"
145	00'03"	00:33'10"
146	00'02"	00:33'12"
147	00'03"	00:33'15"
148	00'03"	00:33'18"
149	00'03"	00:33'21"
150	00'02"	00:33'23"
151	00'02"	00:33'25"
152	00'02"	00:33'27"
153	00'03"	00:33'30"
154	00'03"	00:33'33"
155	00'03"	00:33'36"
156	00'03"	00:33'39"
157	00'03"	00:33'42"
158	00'02"	00:33'44"
159	00'03"	00:33'47"
160	00'03"	00:33'50"
161	06'12"	00:40'02"
162	00'03"	00:40'05"
163	00'03"	00:40'08"
164	00'03"	00:40'11"
165	00'03"	00:40'14"
166	00'03"	00:40'17"
167	00'03"	00:40'20"
168	00'03"	00:40'23"
169	00'03"	00:40'26"
170	00'03"	00:40'29"
171	00'03"	00:40'32"
172	00'03"	00:40'35"
173	00'06"	00:40'41"
174	00'03"	00:40'44"
175	00'03"	00:40'47"
176	00'03"	00:40'50"
177	00'03"	00:40'53"
178	00'02"	00:40'55"
179	00'02"	00:40'57"
180	00'02"	00:40'59"
181	00'03"	00:41'02"
182	00'02"	00:41'04"
183	00'02"	00:41'06"
184	00'03"	00:41'09"
185	00'03"	00:41'12"
186	00'03"	00:41'15"
187	03'10"	00:44'25"
188	00'03"	00:44'28"
189	00'03"	00:44'31"
190	00'03"	00:44'34"
191	00'03"	00:44'37"
192	00'03"	00:44'40"
193	00'02"	00:44'42"
194	00'03"	00:44'45"
195	00'02"	00:44'47"
196	00'02"	00:44'49"
197	00'03"	00:44'52"
198	00'03"	00:44'55"
199	00'03"	00:44'58"
200	00'03"	00:45'01"
201	00'03"	00:45'04"
202	00'03"	00:45'07"
203	00'03"	00:45'10"
204	00'03"	00:45'13"
205	00'03"	00:45'16"
206	00'03"	00:45'19"
207	00'03"	00:45'22"
208	00'03"	00:45'25"
209	00'04"	00:45'29"
210	16'20"	01:01'49"
211	00'02"	01:01'51"
212	00'03"	01:01'54"
213	00'02"	01:01'56"
214	00'03"	01:01'59"
215	00'03"	01:02'02"
216	00'03"	01:02'05"
217	00'04"	01:02'09"
218	00'02"	01:02'11"
219	00'03"	01:02'14"
220	00'02"	01:02'16"
221	00'03"	01:02'19"
222	00'03"	01:02'22"
223	-23208482'-5"	-386806:-59'-43"
224	23208473'22"	00:53'39"
225	00'03"	00:53'42"
226	00'03"	00:53'45"
227	00'04"	00:53'49"
228	00'03"	00:53'52"
229	00'03"	00:53'55"
230	00'04"	00:53'59"
231	-25392222'-41"	-423202:-48'-42"
232	25392226'11"	00:57'29"
233	00'03"	00:57'32"
234	00'03"	00:57'35"
235	00'04"	00:57'39"
236	00'03"	00:57'42"
237	00'03"	00:57'45"
238	00'02"	00:57'47"
239	00'02"	00:57'49"
240	00'03"	00:57'52"
241	00'03"	00:57'55"
242	00'02"	00:57'57"
243	00'03"	00:58'00"
244	00'04"	00:58'04"
15.0	110893'58"	-423205:-34'-26"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

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