Wai Kwan Wong 2018/03/03 訓練日誌 | Marathon's World

Wai Kwan Wong 香港
ID 389037

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恭喜完成了初馬

50.0 km | 12:07:00 | 14:32/km | 第1馬

Translantau 2018

官方成績
日期	2018-03-03
成績	12:07:00
總名次	- / -
分組名次	- / -
平均速度	14:32/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:49'45")

00:49'45" (+14'46")

01:39'33" (+15'30")

10 km

(01:39'33")

00:49'48" (+14'49")

15 km

(02:28'53")

00:49'20" (+14'21")

02:01'25" (+37'22")

20 km

(03:40'58")

01:12'05" (+37'06")

25 km

(04:43'45")

01:02'47" (+27'48")

02:28'44" (+04'41")

30 km

(06:09'42")

01:25'57" (+50'58")

35 km

(06:58'46")

00:49'04" (+14'05")

01:24'03"

40 km

(07:33'45")

00:34'59"

45 km

(08:52'14")

01:18'29" (+43'30")

02:40'22" (+16'19")

50 km

(10:14'07")

01:21'53" (+46'54")

Finish

(12:07:00)

日期: 2018-03-03 09:01 - 總爬升: 1861 m - 平均心率: 143 - 卡路里: 3600 Cal - 溫度: 24°C - 濕度: 82%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'45"

(07'45")

07'45" (+07'05")

1000 / 1000

2

12'36"

(20'21")

12'36" (+11'56")

1000 / 2000

3

09'58"

(30'19")

09'58" (+09'18")

1000 / 3000

4

10'53"

(41'12")

10'53" (+10'13")

1000 / 4000

5

08'20"

(49'32")

08'20" (+07'40")

1000 / 5000

展開計圈分析

6

05'48"

(55'20")

08'33" (+07'53")

677 / 5677

7

10'32"

(01:05'52")

10'32" (+09'52")

1000 / 6677

8

10'26"

(01:16'18")

10'26" (+09'46")

1000 / 7677

9

10'03"

(01:26'21")

10'03" (+09'23")

1000 / 8677

10

09'36"

(01:35'57")

09'36" (+08'56")

1000 / 9677

11

03'08"

(01:39'05")

09'38" (+08'58")

325 / 10003

12

09'27"

(01:48'32")

09'27" (+08'47")

1000 / 11003

13

09'45"

(01:58'17")

09'45" (+09'05")

1000 / 12003

14

10'04"

(02:08'21")

10'04" (+09'24")

1000 / 13003

15

10'26"

(02:18'47")

10'26" (+09'46")

1000 / 14003

16

09'24"

(02:28'11")

09'24" (+08'44")

1000 / 15003

17

13'44"

(02:41'55")

13'44" (+13'04")

1000 / 16003

18

17'09"

(02:59'04")

17'09" (+16'29")

1000 / 17003

19

14'29"

(03:13'33")

14'29" (+13'49")

1000 / 18003

20

12'05"

(03:25'38")

12'05" (+11'25")

1000 / 19003

21

14'20"

(03:39'58")

14'20" (+13'40")

1000 / 20003

22

12'32"

(03:52'30")

12'32" (+11'52")

1000 / 21003

23

12'53"

(04:05'23")

12'53" (+12'13")

1000 / 22003

24

13'10"

(04:18'33")

13'10" (+12'30")

1000 / 23003

25

11'33"

(04:30'06")

11'33" (+10'53")

1000 / 24003

26

12'27"

(04:42'33")

12'27" (+11'47")

1000 / 25003

27

11'20"

(04:53'53")

11'20" (+10'40")

1000 / 26003

28

23'54"

(05:17'47")

23'54" (+23'14")

1000 / 27003

29

24'38"

(05:42'25")

24'38" (+23'58")

1000 / 28003

30

18'52"

(06:01'17")

18'52" (+18'12")

1000 / 29003

31

06'48"

(06:08'05")

06'48" (+06'08")

1000 / 30003

32

14'19"

(06:22'24")

14'19" (+13'39")

1000 / 31003

33

10'05"

(06:32'29")

10'05" (+09'25")

1000 / 32003

34

06'52"

(06:39'21")

06'52" (+06'12")

1000 / 33003

35

08'38"

(06:47'59")

08'38" (+07'58")

1000 / 34003

36

09'02"

(06:57'01")

09'02" (+08'22")

1000 / 35003

37

08'18"

(07:05'19")

08'18" (+07'38")

1000 / 36003

38

08'34"

(07:13'53")

08'34" (+07'54")

1000 / 37003

39

00'40"

(07:14'33")

00'40"

1000 / 38003

40

03'42"

(07:18'15")

03'42" (+03'02")

1000 / 39003

41

11'33"

(07:29'48")

11'33" (+10'53")

1000 / 40003

42

11'50"

(07:41'38")

11'50" (+11'10")

1000 / 41003

43

11'47"

(07:53'25")

11'47" (+11'07")

1000 / 42003

44

12'08"

(08:05'33")

12'08" (+11'28")

1000 / 43003

45

29'47"

(08:35'20")

29'47" (+29'07")

1000 / 44003

46

14'19"

(08:49'39")

14'19" (+13'39")

1000 / 45003

47

13'49"

(09:03'28")

13'49" (+13'09")

1000 / 46003

48

15'24"

(09:18'52")

15'24" (+14'44")

1000 / 47003

49

16'01"

(09:34'53")

16'01" (+15'21")

1000 / 48003

50

15'41"

(09:50'34")

15'41" (+15'01")

1000 / 49003

51

20'46"

(10:11'20")

20'46" (+20'06")

1000 / 50003

52

12'32"

(10:23'52")

12'32" (+11'52")

1000 / 51003

53

23'01"

(10:46'53")

23'01" (+22'21")

1000 / 52003

54

24'58"

(11:11'51")

24'58" (+24'18")

1000 / 53003

55

12'28"

(11:24'19")

12'28" (+11'48")

1000 / 54003

56

15'18"

(11:39'37")

15'18" (+14'38")

1000 / 55003

57

12'34"

(11:52'11")

12'34" (+11'54")

1000 / 56003

58

10'51"

(12:03'02")

10'51" (+10'11")

1000 / 57003

賽後評分: 失溫中段體力急跌，應控制速度
給 2 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 : 50.00 km

TCX 上傳 | 6 years ago

·


	目標心跳區間: 123~ 161

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'49"	00:07'49"
2	12'40"	00:20'29"
3	10'00"	00:30'29"
4	10'53"	00:41'22"
5	08'23"	00:49'45"
6	09'15"	00:59'00"
7	10'59"	01:09'59"
8	09'53"	01:19'52"
9	10'00"	01:29'52"
10	09'41"	01:39'33"
11	09'28"	01:49'01"
12	09'51"	01:58'52"
13	10'04"	02:08'56"
14	10'27"	02:19'23"
15	09'30"	02:28'53"
16	13'43"	02:42'36"
17	17'15"	02:59'51"
18	14'32"	03:14'23"
19	12'08"	03:26'31"
20	14'27"	03:40'58"
21	12'29"	03:53'27"
22	12'57"	04:06'24"
23	13'15"	04:19'39"
24	11'34"	04:31'13"
25	12'32"	04:43'45"
26	11'16"	04:55'01"
27	24'08"	05:19'09"
28	24'44"	05:43'53"
29	18'55"	06:02'48"
30	06'54"	06:09'42"
31	14'18"	06:24'00"
32	16'21"	06:40'21"
33	00'41"	06:41'02"
34	08'42"	06:49'44"
35	09'02"	06:58'46"
36	08'29"	07:07'15"
37	08'36"	07:15'51"
38	00'40"	07:16'31"
39	05'39"	07:22'10"
40	11'35"	07:33'45"
41	09'58"	07:43'43"
42	11'58"	07:55'41"
43	19'27"	08:15'08"
44	22'41"	08:37'49"
45	14'25"	08:52'14"
46	13'49"	09:06'03"
47	15'26"	09:21'29"
48	16'02"	09:37'31"
49	15'51"	09:53'22"
50	20'45"	10:14'07"
51	12'33"	10:26'40"
52	22'56"	10:49'36"
53	25'13"	11:14'49"
54	12'24"	11:27'13"
55	15'21"	11:42'34"
56	12'36"	11:55'10"
57	10'48"	12:05'58"
57.2	11'29"	12:07'48"

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朋友動態

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43.5 km | 04:35:25 | 06:19/km

林淦鈿（淦哥）回應了俊良的訓練日誌 : "差一點相遇"

林淦鈿（淦哥）回應了林佳穎的訓練日誌 : "跑那麼慢。。。。"

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10.2 km | 00:49:30 | 04:52/km

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3.5 km | 00:11:41 | 18.0 km/h

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10.1 km | 00:48:33 | 04:47/km

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3.7 km | 00:11:40 | 18.9 km/h

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10.1 km | 00:49:01 | 04:49/km

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7.1 km | 00:30:00 | 14.3 km/h

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5.0 km | 00:29:41 | 05:55/km

林淦鈿（淦哥）給 2024年富士山國際馬拉松的評分(給 5 星) : "風景依然美。"