平國 (跑後山) 2017/04/21 訓練日誌 | Marathon's World

平國 (跑後山) 台東
ID 143030

133 位追隨者

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平國 (跑後山)

10.0 km | 00:54:27 | 05:25/km

日期: 2017-04-21 07:26 - 總爬升: 2296 m - 平均心率: 192 - 卡路里: 542 Cal - 總步數: 9058 - 平均步頻: 208 - 平均步幅: 110 cm - 溫度: 25°C - 濕度: 78%

Pace: 05'06" / 05'07" / 05'06" / 05'07" / 05'17" / 05'15" / 05'34" / -24878874'-55" / 24871616'07" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'03" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'05" / 00'05" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 01'09" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'05" / 00'05" / 00'03" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'05" / 00'05" / 00'04" / 00'04" / 00'06" / 00'05" / 00'03" / 00'03" / 00'04" / 00'04" / 00'04" / 00'04" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'13" / 00'04" / 00'03" / 00'06" / 00'02" / 00'02" / 00'02" / 00'02" / 00'02" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'04" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'09" / 01'28" / 01'20" / 00'07" / 00'07" / 00'07" / 00'07" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'11" / 00'02" / 00'03" / 00'03" / 00'03" / 00'02" / 00'02" / 00'02" / 00'03" / 00'09" / 00'05" / 00'18" / 00'03" / 00'03" / 00'04" / 00'05" / 00'04" / 00'05" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'05" / 00'07" / 00'05" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'04" / 00'03" / 00'04" / 00'03" / 00'03" / 00'03" / 00'06" / 00'10" / 00'05" / 00'05" / 00'31" / 00'03" / 00'03" / 00'05" / 00'04" / 00'05" / 00'04" / 00'04" / 00'04" / 00'11" / 00'11" / 00'09" / 00'05" / 00'18" / 00'03" / 00'02" / 00'03" / 00'03" / 00'09" / 00'06" / 00'05" / 00'06" / 00'04" / 00'04" / 00'04" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'07" / 09'05" / 00'03" / 00'19" / 00'05" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'06" / 00'10" / 00'06" / 00'05" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 7244'22" / 00'03" / 00'03" / 00'02" / 00'04" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'03" / 00'04" / 00'04" / 00'03" / 00'04" / -22853588'-39" / -2025303'-47" / 24878882'47" / 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" / 00'04" / 00'04" / 00'04" / 00'03" / 01'01" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

05'06"

(05'06")

05'03"

1008 / 1008

163 / 121

2

05'07"

(10'13")

05'04" (+00'01")

1006 / 2015

161 / 122

3

05'06"

(15'19")

05'05" (+00'02")

1002 / 3018

161 / 121

4

05'07"

(20'26")

05'05" (+00'02")

1004 / 4023

163 / 120

5

05'17"

(25'43")

05'15" (+00'12")

1003 / 5026

166 / 114

展開計圈分析

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

4月累積里程 : 186.32 km

MW Watch 上傳 | 7 years ago

瑋紋（跑後山）, 光明RUN-511 和其他 25 人說推

·


	目標心跳區間: 120~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'06"	00:05'06"
2	05'07"	00:10'13"
3	05'06"	00:15'19"
4	05'07"	00:20'26"
5	05'17"	00:25'43"
6	05'15"	00:30'58"
7	05'34"	00:36'32"
8	-24878874'-55"	-414647:-18'-23"
9	24871616'07"	-120:-22'-16"
10	00'04"	-120:-22'-12"
11	00'04"	-120:-22'-8"
12	00'04"	-120:-22'-4"
13	00'04"	-120:-22'00"
14	00'04"	-120:-21'-56"
15	00'04"	-120:-21'-52"
16	00'04"	-120:-21'-48"
17	00'04"	-120:-21'-44"
18	00'04"	-120:-21'-40"
19	00'04"	-120:-21'-36"
20	00'04"	-120:-21'-32"
21	00'04"	-120:-21'-28"
22	00'04"	-120:-21'-24"
23	00'03"	-120:-21'-21"
24	00'04"	-120:-21'-17"
25	00'04"	-120:-21'-13"
26	00'04"	-120:-21'-9"
27	00'04"	-120:-21'-5"
28	00'04"	-120:-21'-1"
29	00'04"	-120:-20'-57"
30	00'04"	-120:-20'-53"
31	00'04"	-120:-20'-49"
32	00'04"	-120:-20'-45"
33	00'05"	-120:-20'-40"
34	00'05"	-120:-20'-35"
35	00'04"	-120:-20'-31"
36	00'04"	-120:-20'-27"
37	00'04"	-120:-20'-23"
38	00'04"	-120:-20'-19"
39	00'04"	-120:-20'-15"
40	00'04"	-120:-20'-11"
41	00'04"	-120:-20'-7"
42	00'04"	-120:-20'-3"
43	00'04"	-120:-19'-59"
44	01'09"	-120:-18'-50"
45	00'03"	-120:-18'-47"
46	00'03"	-120:-18'-44"
47	00'03"	-120:-18'-41"
48	00'03"	-120:-18'-38"
49	00'03"	-120:-18'-35"
50	00'03"	-120:-18'-32"
51	00'03"	-120:-18'-29"
52	00'03"	-120:-18'-26"
53	00'04"	-120:-18'-22"
54	00'04"	-120:-18'-18"
55	00'04"	-120:-18'-14"
56	00'04"	-120:-18'-10"
57	00'04"	-120:-18'-6"
58	00'04"	-120:-18'-2"
59	00'04"	-120:-17'-58"
60	00'04"	-120:-17'-54"
61	00'04"	-120:-17'-50"
62	00'04"	-120:-17'-46"
63	00'04"	-120:-17'-42"
64	00'04"	-120:-17'-38"
65	00'04"	-120:-17'-34"
66	00'05"	-120:-17'-29"
67	00'05"	-120:-17'-24"
68	00'03"	-120:-17'-21"
69	00'04"	-120:-17'-17"
70	00'04"	-120:-17'-13"
71	00'04"	-120:-17'-9"
72	00'04"	-120:-17'-5"
73	00'04"	-120:-17'-1"
74	00'05"	-120:-16'-56"
75	00'05"	-120:-16'-51"
76	00'04"	-120:-16'-47"
77	00'04"	-120:-16'-43"
78	00'06"	-120:-16'-37"
79	00'05"	-120:-16'-32"
80	00'03"	-120:-16'-29"
81	00'03"	-120:-16'-26"
82	00'04"	-120:-16'-22"
83	00'04"	-120:-16'-18"
84	00'04"	-120:-16'-14"
85	00'04"	-120:-16'-10"
86	00'03"	-120:-16'-7"
87	00'03"	-120:-16'-4"
88	00'03"	-120:-16'-1"
89	00'03"	-120:-15'-58"
90	00'03"	-120:-15'-55"
91	00'13"	-120:-15'-42"
92	00'04"	-120:-15'-38"
93	00'03"	-120:-15'-35"
94	00'06"	-120:-15'-29"
95	00'02"	-120:-15'-27"
96	00'02"	-120:-15'-25"
97	00'02"	-120:-15'-23"
98	00'02"	-120:-15'-21"
99	00'02"	-120:-15'-19"
100	00'03"	-120:-15'-16"
101	00'03"	-120:-15'-13"
102	00'03"	-120:-15'-10"
103	00'03"	-120:-15'-7"
104	00'03"	-120:-15'-4"
105	00'03"	-120:-15'-1"
106	00'04"	-120:-14'-57"
107	00'03"	-120:-14'-54"
108	00'03"	-120:-14'-51"
109	00'03"	-120:-14'-48"
110	00'03"	-120:-14'-45"
111	00'03"	-120:-14'-42"
112	00'03"	-120:-14'-39"
113	00'03"	-120:-14'-36"
114	00'03"	-120:-14'-33"
115	00'09"	-120:-14'-24"
116	01'28"	-120:-12'-56"
117	01'20"	-120:-11'-36"
118	00'07"	-120:-11'-29"
119	00'07"	-120:-11'-22"
120	00'07"	-120:-11'-15"
121	00'07"	-120:-11'-8"
122	00'04"	-120:-11'-4"
123	00'04"	-120:-11'00"
124	00'04"	-120:-10'-56"
125	00'04"	-120:-10'-52"
126	00'04"	-120:-10'-48"
127	00'04"	-120:-10'-44"
128	00'11"	-120:-10'-33"
129	00'02"	-120:-10'-31"
130	00'03"	-120:-10'-28"
131	00'03"	-120:-10'-25"
132	00'03"	-120:-10'-22"
133	00'02"	-120:-10'-20"
134	00'02"	-120:-10'-18"
135	00'02"	-120:-10'-16"
136	00'03"	-120:-10'-13"
137	00'09"	-120:-10'-4"
138	00'05"	-120:-9'-59"
139	00'18"	-120:-9'-41"
140	00'03"	-120:-9'-38"
141	00'03"	-120:-9'-35"
142	00'04"	-120:-9'-31"
143	00'05"	-120:-9'-26"
144	00'04"	-120:-9'-22"
145	00'05"	-120:-9'-17"
146	00'04"	-120:-9'-13"
147	00'04"	-120:-9'-9"
148	00'04"	-120:-9'-5"
149	00'04"	-120:-9'-1"
150	00'04"	-120:-8'-57"
151	00'05"	-120:-8'-52"
152	00'07"	-120:-8'-45"
153	00'05"	-120:-8'-40"
154	00'04"	-120:-8'-36"
155	00'04"	-120:-8'-32"
156	00'04"	-120:-8'-28"
157	00'04"	-120:-8'-24"
158	00'04"	-120:-8'-20"
159	00'04"	-120:-8'-16"
160	00'04"	-120:-8'-12"
161	00'04"	-120:-8'-8"
162	00'04"	-120:-8'-4"
163	00'04"	-120:-8'00"
164	00'04"	-120:-7'-56"
165	00'04"	-120:-7'-52"
166	00'04"	-120:-7'-48"
167	00'04"	-120:-7'-44"
168	00'03"	-120:-7'-41"
169	00'04"	-120:-7'-37"
170	00'03"	-120:-7'-34"
171	00'03"	-120:-7'-31"
172	00'03"	-120:-7'-28"
173	00'06"	-120:-7'-22"
174	00'10"	-120:-7'-12"
175	00'05"	-120:-7'-7"
176	00'05"	-120:-7'-2"
177	00'31"	-120:-6'-31"
178	00'03"	-120:-6'-28"
179	00'03"	-120:-6'-25"
180	00'05"	-120:-6'-20"
181	00'04"	-120:-6'-16"
182	00'05"	-120:-6'-11"
183	00'04"	-120:-6'-7"
184	00'04"	-120:-6'-3"
185	00'04"	-120:-5'-59"
186	00'11"	-120:-5'-48"
187	00'11"	-120:-5'-37"
188	00'09"	-120:-5'-28"
189	00'05"	-120:-5'-23"
190	00'18"	-120:-5'-5"
191	00'03"	-120:-5'-2"
192	00'02"	-120:-5'00"
193	00'03"	-120:-4'-57"
194	00'03"	-120:-4'-54"
195	00'09"	-120:-4'-45"
196	00'06"	-120:-4'-39"
197	00'05"	-120:-4'-34"
198	00'06"	-120:-4'-28"
199	00'04"	-120:-4'-24"
200	00'04"	-120:-4'-20"
201	00'04"	-120:-4'-16"
202	00'03"	-120:-4'-13"
203	00'03"	-120:-4'-10"
204	00'03"	-120:-4'-7"
205	00'03"	-120:-4'-4"
206	00'03"	-120:-4'-1"
207	00'03"	-120:-3'-58"
208	00'03"	-120:-3'-55"
209	00'03"	-120:-3'-52"
210	00'03"	-120:-3'-49"
211	00'03"	-120:-3'-46"
212	00'07"	-120:-3'-39"
213	09'05"	-119:-54'-34"
214	00'03"	-119:-54'-31"
215	00'19"	-119:-54'-12"
216	00'05"	-119:-54'-7"
217	00'03"	-119:-54'-4"
218	00'03"	-119:-54'-1"
219	00'03"	-119:-53'-58"
220	00'03"	-119:-53'-55"
221	00'03"	-119:-53'-52"
222	00'03"	-119:-53'-49"
223	00'03"	-119:-53'-46"
224	00'06"	-119:-53'-40"
225	00'10"	-119:-53'-30"
226	00'06"	-119:-53'-24"
227	00'05"	-119:-53'-19"
228	00'03"	-119:-53'-16"
229	00'03"	-119:-53'-13"
230	00'03"	-119:-53'-10"
231	00'03"	-119:-53'-7"
232	00'03"	-119:-53'-4"
233	00'03"	-119:-53'-1"
234	7244'22"	00:51'21"
235	00'03"	00:51'24"
236	00'03"	00:51'27"
237	00'02"	00:51'29"
238	00'04"	00:51'33"
239	00'03"	00:51'36"
240	00'03"	00:51'39"
241	00'03"	00:51'42"
242	00'03"	00:51'45"
243	00'03"	00:51'48"
244	00'03"	00:51'51"
245	00'04"	00:51'55"
246	00'04"	00:51'59"
247	00'03"	00:52'02"
248	00'04"	00:52'06"
249	-22853588'-39"	-380892:-16'-33"
250	-2025303'-47"	-414647:-20'-20"
251	24878882'47"	00:42'27"
252	00'03"	00:42'30"
253	00'03"	00:42'33"
254	00'03"	00:42'36"
255	00'03"	00:42'39"
256	00'03"	00:42'42"
257	00'03"	00:42'45"
258	00'03"	00:42'48"
259	00'03"	00:42'51"
260	00'03"	00:42'54"
261	00'03"	00:42'57"
262	00'03"	00:43'00"
263	00'03"	00:43'03"
264	00'03"	00:43'06"
265	00'03"	00:43'09"
266	00'04"	00:43'13"
267	00'04"	00:43'17"
268	00'04"	00:43'21"
269	00'03"	00:43'24"
10.0	00'00"	00:43'27"

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

朋友動態

王聖欣上傳了新日誌

5.0 km | 00:29:44 | 05:56/km

林淦鈿（淦哥）上傳了新日誌

1.3 km | 00:07:20 | 05:44/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:24:26 | 04:52/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:24:43 | 04:56/km

鄭穗霓上傳了新日誌

6.9 km | 01:05:35 | 09:31/km

鄭穗霓上傳了新日誌

2.9 km | 00:16:41 | 05:42/km

鄭穗霓上傳了新日誌

7.7 km | 00:48:29 | 06:18/km

林淦鈿（淦哥）上傳了新日誌

8.0 km | 00:47:20 | 05:54/km

王聖欣上傳了新日誌

7.2 km | 00:39:38 | 05:28/km

Inna Chang 上傳了新日誌

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。。。。"

林淦鈿（淦哥）上傳了新日誌

20.0 km | 01:59:30 | 05:58/km

randallkwo 上傳了新日誌

5.0 km | 00:36:07 | 07:12/km

林淦鈿（淦哥）上傳了新日誌

10.0 km | 00:54:39 | 05:27/km

台中阿森上傳了新日誌

10.2 km | 00:52:10 | 05:06/km

randallkwo 上傳了新日誌

5.0 km | 00:27:05 | 05:24/km

台中阿森上傳了新日誌

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

台中阿森上傳了新日誌

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

台中阿森上傳了新日誌

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

台中阿森上傳了新日誌

10.1 km | 00:53:10 | 05:15/km

台中阿森上傳了新日誌

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

台中阿森上傳了新日誌

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

台中阿森上傳了新日誌

10.2 km | 00:52:53 | 05:11/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:25:19 | 05:02/km

Inna Chang 上傳了新日誌

2.6 km | 00:18:39 | 07:14/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:18:02 | 05:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:02 | 04:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:34 | 05:10/km

鄭穗霓上傳了新日誌

9.1 km | 02:04:34 | 13:41/km