黑叶 2019/12/15 訓練日誌

黑叶香港
ID 201939

12 位追隨者

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黑叶

全馬 | 05:06:37 | 07:15/km | 第63馬

2019 通霄濱海追風馬拉松

官方成績
日期	2019-12-15
成績	05:06:37
總名次	- / -
分組名次	- / -
平均速度	07:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'58")

00:33'58" (+00'54")

01:07'44"

10 km

(01:07'44")

00:33'46" (+00'42")

15 km

(01:41'48")

00:34'04" (+01'00")

01:11'29" (+03'45")

20 km

(02:19'13")

00:37'25" (+04'21")

25 km

(02:52'17")

00:33'04"

01:08'02" (+00'18")

30 km

(03:27'15")

00:34'58" (+01'54")

35 km

(04:04'35")

00:37'20" (+04'16")

01:18'04" (+10'20")

40 km

(04:45'19")

00:40'44" (+07'40")

Finish

(05:06:37)

日期: 2019-12-15 06:30 - 總爬升: 311 m - 平均心率: 163 - 卡路里: 1862 Cal - 總步數: 51846 - 平均步頻: 169 - 平均步幅: 80 cm - 溫度: 18°C - 濕度: 84%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'11"

(07'11")

07'10" (+00'42")

1000 / 1000

175 / 79

06'52"

(14'03")

06'51" (+00'23")

1000 / 2001

179 / 81

06'48"

(20'51")

06'47" (+00'19")

1001 / 3002

170 / 86

06'53"

(27'44")

06'52" (+00'24")

1001 / 4004

172 / 84

06'42"

(34'26")

06'41" (+00'13")

1000 / 5004

167 / 89

展開計圈分析

06'54"

(41'20")

06'53" (+00'25")

1000 / 6005

166 / 87

07'05"

(48'25")

07'04" (+00'36")

1000 / 7006

166 / 84

06'36"

(55'01")

06'35" (+00'07")

1001 / 8007

161 / 93

06'47"

(01:01'48")

06'46" (+00'18")

1002 / 9009

157 / 93

07'09"

(01:08'57")

07'08" (+00'40")

1000 / 10010

169 / 82

06'39"

(01:15'36")

06'38" (+00'10")

1000 / 11010

155 / 96

06'57"

(01:22'33")

06'56" (+00'28")

1000 / 12011

162 / 88

06'58"

(01:29'31")

06'57" (+00'29")

1001 / 13013

158 / 90

07'14"

(01:36'45")

07'13" (+00'45")

1001 / 14014

155 / 88

07'06"

(01:43'51")

07'05" (+00'37")

1000 / 15015

159 / 88

07'11"

(01:51'02")

07'08" (+00'40")

1004 / 16020

149 / 93

07'14"

(01:58'16")

07'13" (+00'45")

1000 / 17020

159 / 86

07'43"

(02:05'59")

07'42" (+01'14")

1000 / 18021

166 / 78

09'06"

(02:15'05")

09'05" (+02'37")

1000 / 19021

188 / 58

07'02"

(02:22'07")

07'01" (+00'33")

1000 / 20022

161 / 88

06'41"

(02:28'48")

06'41" (+00'13")

1000 / 21022

162 / 91

06'46"

(02:35'34")

06'45" (+00'17")

1000 / 22023

159 / 92

06'39"

(02:42'13")

06'38" (+00'10")

1000 / 23023

158 / 95

06'29"

(02:48'42")

06'28"

1001 / 24025

167 / 92

07'02"

(02:55'44")

07'01" (+00'33")

1001 / 25027

158 / 89

06'52"

(03:02'36")

06'51" (+00'23")

1000 / 26028

157 / 92

08'53"

(03:11'29")

07'16" (+00'48")

1219 / 27247

164 / 83

07'23"

(03:18'52")

07'22" (+00'54")

1000 / 28248

171 / 79

06'52"

(03:25'44")

06'51" (+00'23")

1000 / 29249

170 / 85

07'19"

(03:33'03")

07'17" (+00'49")

1002 / 30252

171 / 79

07'45"

(03:40'48")

07'44" (+01'16")

1000 / 31252

177 / 72

07'27"

(03:48'15")

07'26" (+00'58")

1001 / 32253

169 / 79

08'00"

(03:56'15")

07'59" (+01'31")

1001 / 33255

180 / 69

07'58"

(04:04'13")

07'57" (+01'29")

1001 / 34256

179 / 70

08'09"

(04:12'22")

08'08" (+01'40")

1000 / 35256

176 / 69

08'25"

(04:20'47")

08'24" (+01'56")

1000 / 36257

184 / 64

08'25"

(04:29'12")

08'24" (+01'56")

1000 / 37257

178 / 66

08'32"

(04:37'44")

08'31" (+02'03")

1000 / 38258

179 / 65

08'45"

(04:46'29")

08'44" (+02'16")

1000 / 39259

174 / 65

08'53"

(04:55'22")

08'52" (+02'24")

1001 / 40260

185 / 60

08'15"

(05:03'37")

08'14" (+01'46")

1000 / 41260

178 / 67

03'00"

(05:06'37")

07'34" (+01'06")

396 / 41656

163 / 80

賽後評分: 台
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	94~114	65~79%
2:M馬拉松配速區	114~129	79~89%
3:T乳酸耐力區	129~133	89~92%
4:A無氧耐力區	133~141	92~97.5%
5:I最大耗氧區	141~145	97.5~100%
最大心率為145 點此去設定最大心率

12月累積里程 : 177.46 km

MW Watch 上傳 | 4 years ago

吳念祖, Ancel Chen 和其他 1 人說推

留言


	目標心跳區間: 96~ 126

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'06"	00:07'06"
2	06'48"	00:13'54"
3	06'43"	00:20'37"
4	06'45"	00:27'22"
5	06'36"	00:33'58"
6	06'49"	00:40'47"
7	06'47"	00:47'34"
8	06'29"	00:54'03"
9	06'37"	01:00'40"
10	07'04"	01:07'44"
11	06'27"	01:14'11"
12	06'42"	01:20'53"
13	06'59"	01:27'52"
14	07'00"	01:34'52"
15	06'56"	01:41'48"
16	07'03"	01:48'51"
17	07'07"	01:55'58"
18	07'09"	02:03'07"
19	08'31"	02:11'38"
20	07'35"	02:19'13"
21	06'47"	02:26'00"
22	06'34"	02:32'34"
23	06'46"	02:39'20"
24	06'14"	02:45'34"
25	06'43"	02:52'17"
26	06'55"	02:59'12"
27	07'11"	03:06'23"
28	07'08"	03:13'31"
29	07'01"	03:20'32"
30	06'43"	03:27'15"
31	06'53"	03:34'08"
32	07'34"	03:41'42"
33	07'05"	03:48'47"
34	08'01"	03:56'48"
35	07'47"	04:04'35"
36	07'58"	04:12'33"
37	07'57"	04:20'30"
38	08'18"	04:28'48"
39	08'09"	04:36'57"
40	08'22"	04:45'19"
41	08'39"	04:53'58"
42	07'51"	05:01'49"
41.7	-14'-4"	05:06'37"