明昌 2023/03/19 訓練日誌

明昌台北市
ID 424921

15 位追隨者

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明昌

全馬 | 03:49:34 | 05:26/km | 第24馬

2023 新北市萬金石馬拉松

官方成績
日期	2023-03-19
成績	03:49:34
總名次	- / -
分組名次	- / -
平均速度	05:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'18")

00:27'18" (+01'29")

00:53'07" (+00'52")

10 km

(00:53'07")

00:25'49"

15 km

(01:19'31")

00:26'24" (+00'35")

00:52'15"

20 km

(01:45'22")

00:25'51" (+00'02")

25 km

(02:11'28")

00:26'06" (+00'17")

00:53'22" (+01'07")

30 km

(02:38'44")

00:27'16" (+01'27")

35 km

(03:06'48")

00:28'04" (+02'15")

00:56'24" (+04'09")

40 km

(03:35'08")

00:28'20" (+02'31")

Finish

(03:49:34)

日期: 2023-03-19 06:32 - 平均心率: 178 - 卡路里: 2465 Cal - 總步數: 41842 - 平均步頻: 182 - 平均步幅: 101 cm - 溫度: 18°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'49"

(08'49")

06'10" (+01'08")

1426 / 1426

179 / 90

05'08"

(13'57")

05'07" (+00'05")

1000 / 2427

183 / 106

05'12"

(19'09")

05'11" (+00'09")

1000 / 3427

183 / 104

05'12"

(24'21")

05'11" (+00'09")

1002 / 4430

184 / 104

05'10"

(29'31")

05'09" (+00'07")

1000 / 5431

183 / 105

展開計圈分析

05'08"

(34'39")

05'07" (+00'05")

1002 / 6434

185 / 105

05'13"

(39'52")

05'12" (+00'10")

1000 / 7435

184 / 104

05'11"

(45'03")

05'10" (+00'08")

1002 / 8437

185 / 104

05'10"

(50'13")

05'09" (+00'07")

1001 / 9439

184 / 105

05'15"

(55'28")

05'14" (+00'12")

1000 / 10440

184 / 103

05'13"

(01:00'41")

05'12" (+00'10")

1002 / 11442

185 / 103

05'15"

(01:05'56")

05'14" (+00'12")

1000 / 12443

185 / 102

05'18"

(01:11'14")

05'17" (+00'15")

1001 / 13444

184 / 102

05'16"

(01:16'30")

05'16" (+00'14")

1000 / 14444

185 / 102

05'26"

(01:21'56")

05'25" (+00'23")

1002 / 15447

181 / 101

05'21"

(01:27'17")

05'20" (+00'18")

1001 / 16448

185 / 100

05'04"

(01:32'21")

05'03" (+00'01")

1001 / 17450

185 / 106

05'10"

(01:37'31")

05'09" (+00'07")

1002 / 18452

183 / 105

05'09"

(01:42'40")

05'08" (+00'06")

1000 / 19452

184 / 105

05'03"

(01:47'43")

05'02"

1000 / 20453

184 / 107

05'05"

(01:52'48")

05'04" (+00'02")

1003 / 21456

184 / 106

05'07"

(01:57'55")

05'06" (+00'04")

1002 / 22459

184 / 106

05'32"

(02:03'27")

05'31" (+00'29")

1002 / 23461

178 / 101

05'18"

(02:08'45")

05'17" (+00'15")

1002 / 24463

183 / 103

05'40"

(02:14'25")

05'38" (+00'36")

1003 / 25466

181 / 97

05'22"

(02:19'47")

05'21" (+00'19")

1000 / 26467

184 / 101

05'30"

(02:25'17")

05'29" (+00'27")

1001 / 27469

183 / 99

05'21"

(02:30'38")

05'20" (+00'18")

1000 / 28469

184 / 101

05'21"

(02:35'59")

05'20" (+00'18")

1000 / 29470

183 / 101

06'06"

(02:42'05")

06'05" (+01'03")

1002 / 30472

166 / 98

05'31"

(02:47'36")

05'31" (+00'29")

1000 / 31472

183 / 98

05'29"

(02:53'05")

05'28" (+00'26")

1000 / 32472

182 / 100

05'31"

(02:58'36")

05'30" (+00'28")

1000 / 33473

181 / 99

05'28"

(03:04'04")

05'27" (+00'25")

1001 / 34474

182 / 100

06'11"

(03:10'15")

06'10" (+01'08")

1000 / 35474

169 / 95

05'18"

(03:15'33")

05'17" (+00'15")

1001 / 36476

183 / 103

05'36"

(03:21'09")

05'35" (+00'33")

1002 / 37479

179 / 99

05'45"

(03:26'54")

05'44" (+00'42")

1001 / 38480

180 / 96

05'29"

(03:32'23")

05'28" (+00'26")

1000 / 39481

182 / 100

06'05"

(03:38'28")

06'03" (+01'01")

1002 / 40483

176 / 93

09'29"

(03:47'57")

06'04" (+01'02")

1562 / 42046

181 / 90

01'37"

(03:49'34")

04'39"

346 / 42392

183 / 117

賽後評分: 補給不好，跑道太擠
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

3月累積里程 : 295.87 km

ADIDAS ADIZERO ADIOS PRO 3 UK9.5 累積 : 337.9 km

MW Watch 上傳 | 1 year ago

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'49"	00:08'49"
2	02'53"	00:11'42"
3	05'17"	00:16'59"
4	05'13"	00:22'12"
5	05'06"	00:27'18"
6	05'04"	00:32'22"
7	05'14"	00:37'36"
8	05'13"	00:42'49"
9	05'05"	00:47'54"
10	05'13"	00:53'07"
11	05'15"	00:58'22"
12	05'10"	01:03'32"
13	05'18"	01:08'50"
14	05'15"	01:14'05"
15	05'26"	01:19'31"
16	05'13"	01:24'44"
17	05'18"	01:30'02"
18	05'07"	01:35'09"
19	05'07"	01:40'16"
20	05'06"	01:45'22"
21	05'07"	01:50'29"
22	04'54"	01:55'23"
23	05'35"	02:00'58"
24	05'21"	02:06'19"
25	05'09"	02:11'28"
26	05'42"	02:17'10"
27	05'27"	02:22'37"
28	05'22"	02:27'59"
29	05'21"	02:33'20"
30	05'24"	02:38'44"
31	06'11"	02:44'55"
32	05'25"	02:50'20"
33	05'32"	02:55'52"
34	05'30"	03:01'22"
35	05'26"	03:06'48"
36	05'57"	03:12'45"
37	05'36"	03:18'21"
38	05'30"	03:23'51"
39	05'36"	03:29'27"
40	05'41"	03:35'08"
41	06'04"	03:41'12"
42	06'45"	03:47'57"
42.4	04'05"	03:49'34"