明昌 2019/12/29 訓練日誌

明昌台北市
ID 424921

15 位追隨者

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明昌

全馬 | 03:36:25 | 05:07/km | 第6馬

2019 臺灣國際馬拉松賽(我愛新竹)

官方成績
日期	2019-12-29
成績	03:36:25
總名次	49 / 622
分組名次	13 / 179
平均速度	05:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'30")

00:26'30" (+01'27")

00:52'05" (+01'42")

10 km

(00:52'05")

00:25'35" (+00'32")

15 km

(01:17'30")

00:25'25" (+00'22")

00:51'10" (+00'47")

20 km

(01:43'15")

00:25'45" (+00'42")

25 km

(02:09'21")

00:26'06" (+01'03")

00:51'31" (+01'08")

30 km

(02:34'46")

00:25'25" (+00'22")

35 km

(02:59'49")

00:25'03"

00:50'23"

40 km

(03:25'09")

00:25'20" (+00'17")

Finish

(03:36:25)

日期: 2019-12-29 06:00 - 總爬升: 318 m - 平均心率: 159 - 卡路里: 2527 Cal - 總步數: 40344 - 平均步頻: 185 - 平均步幅: 103 cm - 溫度: 18°C - 濕度: 100%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'01"

(06'01")

06'00" (+01'09")

1001 / 1001

180 / 92

05'11"

(11'12")

05'10" (+00'19")

1000 / 2001

184 / 104

05'11"

(16'23")

05'10" (+00'19")

1002 / 3004

182 / 105

05'11"

(21'34")

05'10" (+00'19")

1000 / 4004

186 / 103

05'11"

(26'45")

05'09" (+00'18")

1005 / 5009

188 / 102

展開計圈分析

05'13"

(31'58")

05'12" (+00'21")

1001 / 6011

188 / 101

05'16"

(37'14")

05'15" (+00'24")

1001 / 7012

188 / 100

05'10"

(42'24")

05'09" (+00'18")

1000 / 8012

186 / 103

05'08"

(47'32")

05'07" (+00'16")

1002 / 9014

188 / 103

05'05"

(52'37")

05'04" (+00'13")

1001 / 10016

189 / 103

05'10"

(57'47")

05'09" (+00'18")

1002 / 11018

187 / 103

05'06"

(01:02'53")

05'05" (+00'14")

1001 / 12019

188 / 104

05'01"

(01:07'54")

05'00" (+00'09")

1000 / 13019

188 / 105

05'06"

(01:13'00")

05'05" (+00'14")

1001 / 14020

188 / 104

05'11"

(01:18'11")

05'10" (+00'19")

1003 / 15024

189 / 102

05'18"

(01:23'29")

05'17" (+00'26")

1002 / 16026

177 / 106

05'06"

(01:28'35")

05'05" (+00'14")

1002 / 17028

187 / 104

05'13"

(01:33'48")

05'12" (+00'21")

1002 / 18031

187 / 102

05'14"

(01:39'02")

05'13" (+00'22")

1003 / 19034

187 / 102

05'15"

(01:44'17")

05'14" (+00'23")

1001 / 20035

187 / 101

05'22"

(01:49'39")

05'21" (+00'30")

1000 / 21036

186 / 99

05'20"

(01:54'59")

05'18" (+00'27")

1003 / 22039

186 / 100

05'19"

(02:00'18")

05'18" (+00'27")

1002 / 23042

186 / 101

05'14"

(02:05'32")

05'13" (+00'22")

1002 / 24045

186 / 102

05'07"

(02:10'39")

05'06" (+00'15")

1002 / 25047

187 / 104

05'02"

(02:15'41")

05'01" (+00'10")

1001 / 26049

187 / 106

05'21"

(02:21'02")

05'20" (+00'29")

1000 / 27050

187 / 99

05'05"

(02:26'07")

05'04" (+00'13")

1000 / 28050

186 / 105

05'12"

(02:31'19")

05'11" (+00'20")

1000 / 29051

183 / 105

04'58"

(02:36'17")

04'57" (+00'06")

1002 / 30054

187 / 107

05'09"

(02:41'26")

05'08" (+00'17")

1000 / 31055

186 / 104

05'10"

(02:46'36")

05'10" (+00'19")

1000 / 32055

183 / 105

04'58"

(02:51'34")

04'57" (+00'06")

1001 / 33056

187 / 107

05'07"

(02:56'41")

05'06" (+00'15")

1002 / 34059

183 / 106

05'03"

(03:01'44")

05'02" (+00'11")

1000 / 35060

185 / 106

05'04"

(03:06'48")

05'03" (+00'12")

1002 / 36062

184 / 107

05'10"

(03:11'58")

05'09" (+00'18")

1000 / 37063

183 / 105

04'52"

(03:16'50")

04'51"

1001 / 38064

186 / 110

05'28"

(03:22'18")

05'27" (+00'36")

1001 / 39066

180 / 101

05'02"

(03:27'20")

05'01" (+00'10")

1000 / 40066

185 / 106

05'08"

(03:32'28")

05'06" (+00'15")

1003 / 41070

185 / 105

04'39"

(03:37'07")

05'27" (+00'36")

850 / 41921

171 / 106

賽後評分: 下雨不好跑.但跑的很順.補給還算可以
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

12月累積里程 : 393.83 km

NIKE AIR ZOOM PEGASUS 36 累積 : 2462.4 km

MW Watch 上傳 | 4 years ago

@張小弟@ 說推

留言


	目標心跳區間: 106~ 139

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