Chin 2019/11/23 訓練日誌 | Marathon's World

Chin 宜蘭
ID 59551

19 位追隨者

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Chin

全馬 | 04:19:12 | 06:08/km | 第5馬

2019 宜蘭冬山河超級馬拉松

官方成績
日期	2019-11-23
成績	04:19:12
總名次	- / -
分組名次	- / -
平均速度	06:08/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'10")

00:24'10"

00:49'16"

10 km

(00:49'16")

00:25'06" (+00'56")

15 km

(01:14'11")

00:24'55" (+00'45")

00:50'45" (+01'29")

20 km

(01:40'01")

00:25'50" (+01'40")

25 km

(02:10'19")

00:30'18" (+06'08")

01:02'45" (+13'29")

30 km

(02:42'46")

00:32'27" (+08'17")

35 km

(03:17'51")

00:35'05" (+10'55")

01:11'45" (+22'29")

40 km

(03:54'31")

00:36'40" (+12'30")

Finish

(04:19:12)

日期: 2019-11-23 06:30 - 平均心率: 160 - 卡路里: 2287 Cal - 總步數: 54460 - 平均步頻: 210 - 平均步幅: 78 cm - 溫度: 22°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

00'02"

(00'02")

00'00"

0 / 0

05'01"

(05'03")

04'58" (+00'20")

1009 / 1009

190 / 105

04'52"

(09'55")

04'46" (+00'08")

1020 / 2029

195 / 107

04'41"

(14'36")

04'38"

1008 / 3038

196 / 109

04'52"

(19'28")

04'47" (+00'09")

1015 / 4053

197 / 105

展開計圈分析

04'47"

(24'15")

04'44" (+00'06")

1009 / 5063

197 / 106

05'02"

(29'17")

04'59" (+00'21")

1009 / 6072

196 / 102

04'59"

(34'16")

04'56" (+00'18")

1007 / 7080

198 / 101

05'11"

(39'27")

05'09" (+00'31")

1004 / 8084

196 / 98

04'53"

(44'20")

04'52" (+00'14")

1002 / 9087

198 / 103

04'58"

(49'18")

04'50" (+00'12")

1026 / 10114

198 / 104

04'57"

(54'15")

04'52" (+00'14")

1015 / 11130

197 / 103

04'59"

(59'14")

04'57" (+00'19")

1004 / 12135

199 / 101

05'15"

(01:04'29")

05'13" (+00'35")

1005 / 13140

197 / 97

04'53"

(01:09'22")

04'50" (+00'12")

1006 / 14147

199 / 103

04'55"

(01:14'17")

04'54" (+00'16")

1001 / 15148

198 / 102

05'03"

(01:19'20")

05'01" (+00'23")

1005 / 16154

199 / 99

05'08"

(01:24'28")

05'06" (+00'28")

1003 / 17157

197 / 98

05'07"

(01:29'35")

05'05" (+00'27")

1005 / 18163

199 / 98

05'15"

(01:34'50")

05'12" (+00'34")

1006 / 19169

199 / 96

05'23"

(01:40'13")

05'20" (+00'42")

1007 / 20177

198 / 94

05'37"

(01:45'50")

05'34" (+00'56")

1007 / 21184

196 / 91

05'43"

(01:51'33")

05'36" (+00'58")

1019 / 22203

203 / 87

06'32"

(01:58'05")

06'28" (+01'50")

1008 / 23212

214 / 71

05'51"

(02:03'56")

05'50" (+01'12")

1000 / 24212

203 / 83

07'27"

(02:11'23")

07'24" (+02'46")

1005 / 25218

217 / 62

06'07"

(02:17'30")

06'05" (+01'27")

1005 / 26223

208 / 78

05'55"

(02:23'25")

05'52" (+01'14")

1007 / 27231

210 / 80

06'24"

(02:29'49")

06'22" (+01'44")

1004 / 28236

218 / 71

08'46"

(02:38'35")

06'55" (+02'17")

1266 / 29502

223 / 64

05'19"

(02:43'54")

05'18" (+00'40")

1000 / 30503

230 / 81

07'42"

(02:51'36")

07'36" (+02'58")

1012 / 31516

210 / 62

06'40"

(02:58'16")

06'38" (+02'00")

1004 / 32520

221 / 67

06'44"

(03:05'00")

06'43" (+02'05")

1001 / 33521

213 / 69

06'55"

(03:11'55")

06'52" (+02'14")

1005 / 34527

223 / 65

06'44"

(03:18'39")

06'40" (+02'02")

1008 / 35535

193 / 77

06'37"

(03:25'16")

06'35" (+01'57")

1003 / 36539

211 / 71

06'51"

(03:32'07")

06'48" (+02'10")

1006 / 37545

212 / 69

07'46"

(03:39'53")

07'45" (+03'07")

1001 / 38546

222 / 57

07'52"

(03:47'45")

07'49" (+03'11")

1004 / 39551

230 / 55

08'12"

(03:55'57")

08'10" (+03'32")

1003 / 40554

232 / 52

07'56"

(04:03'53")

07'51" (+03'13")

1009 / 41563

225 / 56

08'43"

(04:12'36")

08'38" (+04'00")

1008 / 42572

238 / 48

宜蘭

Chin

留言

宜蘭

Chin

留言

跑20K後就開始抽筋，比去年慢了50分鐘

賽前宣言: 加油再加油

賽後評分: ？？？
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~127	65~79%
2:M馬拉松配速區	127~144	79~89%
3:T乳酸耐力區	144~149	89~92%
4:A無氧耐力區	149~157	92~97.5%
5:I最大耗氧區	157~162	97.5~100%
最大心率為162 點此去設定最大心率

11月累積里程 : 161.99 km

美津濃 181103 Rider 累積 : 535.3 km

MW Watch 上傳(省電模式) | 4 years ago

TestRunner, 莊小明和其他 2 人說推

留言

張家瑋恭喜你，挑戰成功

2019-11-23 11:52 ·


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'58"	00:04'58"
2	04'55"	00:09'53"
3	04'38"	00:14'31"
4	04'49"	00:19'20"
5	04'50"	00:24'10"
6	05'02"	00:29'12"
7	04'59"	00:34'11"
8	05'10"	00:39'21"
9	04'54"	00:44'15"
10	05'01"	00:49'16"
11	04'47"	00:54'03"
12	05'03"	00:59'06"
13	05'15"	01:04'21"
14	04'54"	01:09'15"
15	04'56"	01:14'11"
16	05'01"	01:19'12"
17	05'07"	01:24'19"
18	05'06"	01:29'25"
19	05'14"	01:34'39"
20	05'22"	01:40'01"
21	05'35"	01:45'36"
22	05'35"	01:51'11"
23	06'30"	01:57'41"
24	05'40"	02:03'21"
25	06'58"	02:10'19"
26	06'16"	02:16'35"
27	06'06"	02:22'41"
28	06'27"	02:29'08"
29	09'25"	02:38'33"
30	04'13"	02:42'46"
31	07'58"	02:50'44"
32	06'37"	02:57'21"
33	06'53"	03:04'14"
34	06'25"	03:10'39"
35	07'12"	03:17'51"
36	06'33"	03:24'24"
37	06'52"	03:31'16"
38	06'58"	03:38'14"
39	08'30"	03:46'44"
40	07'47"	03:54'31"
41	08'12"	04:02'43"
42	07'58"	04:10'41"
42.8	10'42"	04:19'12"