Dean Chang 2019/12/01 訓練日誌

Dean Chang 新北市
ID 261663

5 位追隨者

< 上一篇

下一篇 >

Dean Chang

全馬 | 04:26:40 | 06:19/km | 第6馬

第9屆大阪馬拉松～OSAKA MARATHON 2019～

官方成績
日期	2019-12-01
成績	04:26:40
總名次	- / -
分組名次	- / -
平均速度	06:19/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'56")

00:28'56" (+02'31")

00:55'21" (+00'53")

10 km

(00:55'21")

00:26'25"

15 km

(01:22'32")

00:27'11" (+00'46")

00:54'28"

20 km

(01:49'49")

00:27'17" (+00'52")

25 km

(02:17'37")

00:27'48" (+01'23")

00:57'43" (+03'15")

30 km

(02:47'32")

00:29'55" (+03'30")

35 km

(03:22'41")

00:35'09" (+08'44")

01:12'10" (+17'42")

40 km

(03:59'42")

00:37'01" (+10'36")

Finish

(04:26:40)

日期: 2019-12-01 08:13 - 總爬升: 1178 m - 平均心率: 139 - 卡路里: 2646 Cal - 總步數: 68598 - 平均步頻: 257 - 平均步幅: 63 cm

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'49"

(05'49")

05'47" (+01'06")

1003 / 1003

257 / 67

06'36"

(12'25")

06'34" (+01'53")

1003 / 2007

258 / 58

05'52"

(18'17")

05'51" (+01'10")

1001 / 3008

256 / 66

05'30"

(23'47")

05'28" (+00'47")

1005 / 4014

258 / 70

05'17"

(29'04")

05'16" (+00'35")

1000 / 5015

258 / 73

展開計圈分析

06'03"

(35'07")

06'00" (+01'19")

1006 / 6021

257 / 64

05'07"

(40'14")

05'06" (+00'25")

1002 / 7024

257 / 76

05'16"

(45'30")

05'13" (+00'32")

1007 / 8031

257 / 74

05'00"

(50'30")

04'58" (+00'17")

1006 / 9038

257 / 78

05'01"

(55'31")

04'59" (+00'18")

1004 / 10042

258 / 77

05'29"

(01:01'00")

05'27" (+00'46")

1005 / 11048

257 / 71

05'16"

(01:06'16")

05'14" (+00'33")

1004 / 12053

257 / 74

05'29"

(01:11'45")

05'27" (+00'46")

1004 / 13057

258 / 70

05'35"

(01:17'20")

05'34" (+00'53")

1002 / 14060

257 / 69

05'22"

(01:22'42")

05'21" (+00'40")

1001 / 15062

258 / 72

05'27"

(01:28'09")

05'25" (+00'44")

1004 / 16067

256 / 71

05'16"

(01:33'25")

05'13" (+00'32")

1006 / 17074

257 / 74

05'26"

(01:38'51")

05'25" (+00'44")

1000 / 18075

256 / 71

05'44"

(01:44'35")

05'42" (+01'01")

1003 / 19078

257 / 67

05'27"

(01:50'02")

05'25" (+00'44")

1005 / 20084

256 / 71

05'32"

(01:55'34")

05'31" (+00'50")

1002 / 21086

256 / 70

05'58"

(02:01'32")

05'55" (+01'14")

1007 / 22093

256 / 65

05'20"

(02:06'52")

05'18" (+00'37")

1004 / 23098

257 / 73

06'16"

(02:13'08")

06'13" (+01'32")

1007 / 24106

257 / 62

04'43"

(02:17'51")

04'41"

1006 / 25112

256 / 83

05'51"

(02:23'42")

05'50" (+01'09")

1000 / 26113

256 / 66

05'30"

(02:29'12")

05'28" (+00'47")

1005 / 27118

257 / 70

06'27"

(02:35'39")

06'25" (+01'44")

1002 / 28121

257 / 60

06'08"

(02:41'47")

06'06" (+01'25")

1004 / 29125

256 / 63

07'06"

(02:48'53")

07'03" (+02'22")

1005 / 30130

256 / 55

07'14"

(02:56'07")

07'11" (+02'30")

1005 / 31135

257 / 54

07'30"

(03:03'37")

07'27" (+02'46")

1005 / 32141

257 / 52

07'05"

(03:10'42")

07'03" (+02'22")

1003 / 33144

256 / 55

07'14"

(03:17'56")

07'10" (+02'29")

1008 / 34153

256 / 54

06'51"

(03:24'47")

06'49" (+02'08")

1004 / 35157

256 / 57

06'51"

(03:31'38")

06'48" (+02'07")

1006 / 36163

256 / 57

07'37"

(03:39'15")

07'34" (+02'53")

1004 / 37168

257 / 51

07'17"

(03:46'32")

07'13" (+02'32")

1007 / 38175

256 / 53

07'33"

(03:54'05")

07'30" (+02'49")

1006 / 39182

256 / 51

08'02"

(04:02'07")

07'58" (+03'17")

1007 / 40189

257 / 48

07'44"

(04:09'51")

07'43" (+03'02")

1000 / 41190

257 / 50

07'08"

(04:16'59")

07'06" (+02'25")

1003 / 42193

257 / 54

08'05"

(04:25'04")

08'01" (+03'20")

1008 / 43201

257 / 48

賽後評分: 折返多坡不少，自己練太少
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

12月累積里程 : 59.84 km

Nike Zoom Fly FK 累積 : 126.8 km

MW Watch 上傳 | 4 years ago

留言

楊鎮綸恭喜高速完賽

2019-12-02 00:12 ·

1 個人推


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'41"	00:05'41"
2	06'34"	00:12'15"
3	05'55"	00:18'10"
4	05'30"	00:23'40"
5	05'16"	00:28'56"
6	06'00"	00:34'56"
7	05'10"	00:40'06"
8	05'14"	00:45'20"
9	05'05"	00:50'25"
10	04'56"	00:55'21"
11	05'28"	01:00'49"
12	05'17"	01:06'06"
13	05'29"	01:11'35"
14	05'35"	01:17'10"
15	05'22"	01:22'32"
16	05'22"	01:27'54"
17	05'21"	01:33'15"
18	05'26"	01:38'41"
19	05'44"	01:44'25"
20	05'24"	01:49'49"
21	05'35"	01:55'24"
22	05'54"	02:01'18"
23	05'21"	02:06'39"
24	06'15"	02:12'54"
25	04'43"	02:17'37"
26	05'12"	02:22'49"
27	05'00"	02:27'49"
28	06'27"	02:34'16"
29	06'08"	02:40'24"
30	07'08"	02:47'32"
31	07'00"	02:54'32"
32	07'05"	03:01'37"
33	07'02"	03:08'39"
34	07'24"	03:16'03"
35	06'38"	03:22'41"
36	06'34"	03:29'15"
37	07'32"	03:36'47"
38	07'19"	03:44'06"
39	07'55"	03:52'01"
40	07'41"	03:59'42"
41	07'18"	04:07'00"
42	07'23"	04:14'23"
43	07'39"	04:22'02"
43.2	19'35"	04:26'40"