明昌 2021/12/19 訓練日誌

明昌台北市
ID 424921

15 位追隨者

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明昌

全馬 | 03:33:55 | 05:04/km | 第16馬

2021 臺北馬拉松

官方成績
日期	2021-12-19
成績	03:33:55
總名次	1446 / 6747
分組名次	212 / 1400
平均速度	05:04/km

官方證書

明昌

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'24")

00:25'24" (+01'23")

00:49'25" (+00'40")

10 km

(00:49'25")

00:24'01"

15 km

(01:13'47")

00:24'22" (+00'21")

00:48'45"

20 km

(01:38'10")

00:24'23" (+00'22")

25 km

(02:02'57")

00:24'47" (+00'46")

00:49'23" (+00'38")

30 km

(02:27'33")

00:24'36" (+00'35")

35 km

(02:52'55")

00:25'22" (+01'21")

00:52'44" (+03'59")

40 km

(03:20'17")

00:27'22" (+03'21")

Finish

(03:33:55)

日期: 2021-12-19 06:32 - 平均心率: 182 - 卡路里: 2488 Cal - 總步數: 38774 - 平均步頻: 181 - 平均步幅: 109 cm - 溫度: 16°C - 濕度: 62% - PM2.5: 良好(6)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'59"

(05'59")

05'58" (+01'19")

1002 / 1002

179 / 93

04'49"

(10'48")

04'48" (+00'09")

1003 / 2005

183 / 113

04'49"

(15'37")

04'48" (+00'09")

1003 / 3008

184 / 112

04'50"

(20'27")

04'49" (+00'10")

1000 / 4009

184 / 112

05'01"

(25'28")

05'00" (+00'21")

1002 / 5011

182 / 109

展開計圈分析

04'48"

(30'16")

04'47" (+00'08")

1000 / 6012

184 / 112

04'53"

(35'09")

04'51" (+00'12")

1003 / 7015

184 / 111

04'49"

(39'58")

04'48" (+00'09")

1000 / 8016

183 / 113

04'46"

(44'44")

04'45" (+00'06")

1000 / 9016

184 / 113

04'50"

(49'34")

04'49" (+00'10")

1002 / 10018

184 / 112

04'55"

(54'29")

04'54" (+00'15")

1001 / 11020

183 / 111

04'53"

(59'22")

04'52" (+00'13")

1001 / 12021

184 / 110

04'56"

(01:04'18")

04'55" (+00'16")

1001 / 13022

184 / 109

04'57"

(01:09'15")

04'56" (+00'17")

1002 / 14025

183 / 110

04'46"

(01:14'01")

04'45" (+00'06")

1000 / 15026

183 / 114

04'57"

(01:18'58")

04'56" (+00'17")

1002 / 16029

181 / 111

04'50"

(01:23'48")

04'50" (+00'11")

1000 / 17029

185 / 111

04'59"

(01:28'47")

04'58" (+00'19")

1000 / 18029

183 / 109

04'53"

(01:33'40")

04'52" (+00'13")

1000 / 19029

185 / 110

04'45"

(01:38'25")

04'44" (+00'05")

1002 / 20032

184 / 114

04'55"

(01:43'20")

04'54" (+00'15")

1002 / 21035

183 / 111

04'55"

(01:48'15")

04'54" (+00'15")

1001 / 22036

183 / 111

04'58"

(01:53'13")

04'57" (+00'18")

1002 / 23038

184 / 109

05'05"

(01:58'18")

05'04" (+00'25")

1001 / 24040

180 / 108

05'00"

(02:03'18")

04'59" (+00'20")

1003 / 25043

182 / 109

05'07"

(02:08'25")

05'05" (+00'26")

1003 / 26046

182 / 107

04'40"

(02:13'05")

04'39"

1001 / 27048

184 / 116

04'54"

(02:17'59")

04'53" (+00'14")

1000 / 28048

182 / 111

05'04"

(02:23'03")

05'03" (+00'24")

1002 / 29051

183 / 107

04'59"

(02:28'02")

04'58" (+00'19")

1000 / 30051

183 / 109

05'18"

(02:33'20")

05'17" (+00'38")

1001 / 31053

177 / 106

04'55"

(02:38'15")

04'54" (+00'15")

1002 / 32056

183 / 111

05'17"

(02:43'32")

05'16" (+00'37")

1001 / 33057

175 / 107

04'58"

(02:48'30")

04'57" (+00'18")

1000 / 34058

181 / 111

05'04"

(02:53'34")

05'03" (+00'24")

1002 / 35061

178 / 110

05'40"

(02:59'14")

05'39" (+01'00")

1000 / 36062

173 / 101

05'19"

(03:04'33")

05'18" (+00'39")

1002 / 37065

177 / 106

05'48"

(03:10'21")

05'47" (+01'08")

1000 / 38065

165 / 104

05'10"

(03:15'31")

05'09" (+00'30")

1001 / 39067

181 / 106

05'54"

(03:21'25")

05'53" (+01'14")

1000 / 40067

163 / 103

05'33"

(03:26'58")

05'32" (+00'53")

1000 / 41068

172 / 104

04'53"

(03:31'51")

04'53" (+00'14")

1000 / 42068

181 / 112

02'11"

(03:34'02")

04'36"

473 / 42541

181 / 119

賽後評分: 天氣好，補給優，跑的愉快！
給 4 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 : 312.12 km

Nike react infinity run fk 累積 : 1597.6 km

MW Watch 上傳 | 3 years ago

胡忠延和陳德仁說推

留言


	目標心跳區間: 105~ 137

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'59"	00:05'59"
2	04'47"	00:10'46"
3	04'48"	00:15'34"
4	04'50"	00:20'24"
5	05'00"	00:25'24"
6	04'47"	00:30'11"
7	04'52"	00:35'03"
8	04'48"	00:39'51"
9	04'45"	00:44'36"
10	04'49"	00:49'25"
11	04'54"	00:54'19"
12	04'52"	00:59'11"
13	04'57"	01:04'08"
14	04'52"	01:09'00"
15	04'47"	01:13'47"
16	04'50"	01:18'37"
17	04'56"	01:23'33"
18	05'00"	01:28'33"
19	04'52"	01:33'25"
20	04'45"	01:38'10"
21	04'52"	01:43'02"
22	04'54"	01:47'56"
23	04'55"	01:52'51"
24	05'07"	01:57'58"
25	04'59"	02:02'57"
26	05'04"	02:08'01"
27	04'42"	02:12'43"
28	04'50"	02:17'33"
29	05'02"	02:22'35"
30	04'58"	02:27'33"
31	05'14"	02:32'47"
32	04'54"	02:37'41"
33	05'18"	02:42'59"
34	04'52"	02:47'51"
35	05'04"	02:52'55"
36	05'39"	02:58'34"
37	05'17"	03:03'51"
38	05'32"	03:09'23"
39	05'24"	03:14'47"
40	05'30"	03:20'17"
41	05'48"	03:26'05"
42	05'03"	03:31'08"
42.5	05'20"	03:34'02"