王仁志 2024/03/31 訓練日誌

王仁志台南
ID 352102

15 位追隨者

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王仁志

全馬 | 04:27:57 | 06:21/km | 第77馬

2024 大亞旺萊馬拉松

官方成績
日期	2024-03-31
成績	04:27:57
總名次	- / -
分組名次	- / -
平均速度	06:21/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'47")

00:24'47"

00:53'02"

10 km

(00:53'02")

00:28'15" (+03'28")

15 km

(01:22'59")

00:29'57" (+05'10")

00:56'59" (+03'57")

20 km

(01:50'01")

00:27'02" (+02'15")

25 km

(02:22'33")

00:32'32" (+07'45")

01:14'42" (+21'40")

30 km

(03:04'43")

00:42'10" (+17'23")

35 km

(03:39'40")

00:34'57" (+10'10")

01:09'11" (+16'09")

40 km

(04:13'54")

00:34'14" (+09'27")

Finish

(04:27:57)

日期: 2024-03-31 06:00 - 總爬升: 956 m - 地點: 大亞電纜 - 天氣: 非常熱 - 平均心率: 162 - 卡路里: 2263 Cal - 總步數: 45642 - 平均步頻: 170 - 平均步幅: 91 cm - 溫度: 22°C - 濕度: 93.6

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'45"

(04'45")

04'44"

1001 / 1001

202 / 103

04'48"

(09'33")

04'47" (+00'03")

1001 / 2003

203 / 102

04'59"

(14'32")

04'58" (+00'14")

1000 / 3004

202 / 99

04'58"

(19'30")

04'57" (+00'13")

1001 / 4006

200 / 100

05'18"

(24'48")

05'17" (+00'33")

1001 / 5007

196 / 96

展開計圈分析

04'59"

(29'47")

04'58" (+00'14")

1002 / 6010

194 / 103

05'12"

(34'59")

05'11" (+00'27")

1002 / 7013

198 / 97

05'13"

(40'12")

05'12" (+00'28")

1003 / 8016

196 / 97

06'28"

(46'40")

06'27" (+01'43")

1001 / 9017

190 / 81

06'29"

(53'09")

06'28" (+01'44")

1002 / 10020

182 / 84

05'11"

(58'20")

05'10" (+00'26")

1001 / 11021

195 / 98

06'38"

(01:04'58")

06'37" (+01'53")

1000 / 12022

178 / 84

05'31"

(01:10'29")

05'30" (+00'46")

1000 / 13023

184 / 98

06'30"

(01:16'59")

06'29" (+01'45")

1000 / 14024

175 / 87

06'10"

(01:23'09")

06'09" (+01'25")

1002 / 15026

180 / 89

04'54"

(01:28'03")

04'53" (+00'09")

1002 / 16028

185 / 110

05'07"

(01:33'10")

05'06" (+00'22")

1001 / 17030

189 / 103

05'30"

(01:38'40")

05'29" (+00'45")

1001 / 18031

182 / 99

05'54"

(01:44'34")

05'53" (+01'09")

1001 / 19032

171 / 98

05'38"

(01:50'12")

05'37" (+00'53")

1000 / 20032

183 / 96

05'46"

(01:55'58")

05'45" (+01'01")

1002 / 21035

181 / 95

06'30"

(02:02'28")

06'29" (+01'45")

1002 / 22037

172 / 89

07'01"

(02:09'29")

07'00" (+02'16")

1000 / 23037

164 / 86

06'22"

(02:15'51")

06'21" (+01'37")

1000 / 24038

173 / 90

07'02"

(02:22'53")

07'01" (+02'17")

1000 / 25038

163 / 87

07'51"

(02:30'44")

07'50" (+03'06")

1001 / 26040

154 / 82

08'33"

(02:39'17")

08'32" (+03'48")

1000 / 27041

138 / 84

10'19"

(02:49'36")

10'18" (+05'34")

1000 / 28041

130 / 74

07'09"

(02:56'45")

07'08" (+02'24")

1001 / 29043

155 / 90

08'47"

(03:05'32")

08'46" (+04'02")

1001 / 30044

139 / 81

08'13"

(03:13'45")

08'11" (+03'27")

1002 / 31047

142 / 85

06'32"

(03:20'17")

06'31" (+01'47")

1000 / 32047

163 / 93

07'07"

(03:27'24")

07'06" (+02'22")

1001 / 33049

151 / 92

06'30"

(03:33'54")

06'29" (+01'45")

1002 / 34051

165 / 93

06'28"

(03:40'22")

06'26" (+01'42")

1002 / 35054

159 / 96

06'40"

(03:47'02")

06'39" (+01'55")

1000 / 36054

159 / 94

07'38"

(03:54'40")

07'37" (+02'53")

1000 / 37055

153 / 85

06'49"

(04:01'29")

06'48" (+02'04")

1000 / 38055

165 / 88

06'08"

(04:07'37")

06'07" (+01'23")

1000 / 39055

177 / 92

07'04"

(04:14'41")

07'03" (+02'19")

1000 / 40056

156 / 90

07'20"

(04:22'01")

07'18" (+02'34")

1003 / 41059

160 / 85

05'56"

(04:27'57")

06'54" (+02'10")

858 / 41918

167 / 86

賽後評分: 補給品太讚-，繼續保持
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

3月累積里程 : 328.90 km

MW Watch 上傳 | 7 months ago

陳沆圳說推

留言


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'45"	00:04'45"
2	04'48"	00:09'33"
3	04'59"	00:14'32"
4	04'57"	00:19'29"
5	05'18"	00:24'47"
6	04'56"	00:29'43"
7	05'12"	00:34'55"
8	05'11"	00:40'06"
9	06'27"	00:46'33"
10	06'29"	00:53'02"
11	05'08"	00:58'10"
12	06'34"	01:04'44"
13	05'35"	01:10'19"
14	06'25"	01:16'44"
15	06'15"	01:22'59"
16	04'52"	01:27'51"
17	05'06"	01:32'57"
18	05'31"	01:38'28"
19	05'52"	01:44'20"
20	05'41"	01:50'01"
21	05'35"	01:55'36"
22	06'18"	02:01'54"
23	07'16"	02:09'10"
24	06'17"	02:15'27"
25	07'06"	02:22'33"
26	07'41"	02:30'14"
27	08'24"	02:38'38"
28	10'14"	02:48'52"
29	07'29"	02:56'21"
30	08'22"	03:04'43"
31	08'37"	03:13'20"
32	06'29"	03:19'49"
33	07'09"	03:26'58"
34	06'19"	03:33'17"
35	06'23"	03:39'40"
36	06'49"	03:46'29"
37	07'42"	03:54'11"
38	06'49"	04:01'00"
39	06'01"	04:07'01"
40	06'53"	04:13'54"
41	07'24"	04:21'18"
41.9	07'13"	04:27'57"