bravo425 2016/03/20 訓練日誌

bravo425 高雄
ID 1967

135 位追隨者

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bravo425

全馬 | 04:42:39 | 06:41/km | 第73馬

2016鳳山跑三校越野馬拉松

官方成績
日期	2016-03-20
成績	04:42:39
總名次	482 / 1786
分組名次	117 / 434
平均速度	06:41/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'34")

00:35'34" (+07'32")

01:05'17" (+06'01")

10 km

(01:05'17")

00:29'43" (+01'41")

15 km

(01:36'31")

00:31'14" (+03'12")

00:59'16"

20 km

(02:04'33")

00:28'02"

25 km

(02:35'21")

00:30'48" (+02'46")

01:02'40" (+03'24")

30 km

(03:07'13")

00:31'52" (+03'50")

35 km

(03:44'24")

00:37'11" (+09'09")

01:20'15" (+20'59")

40 km

(04:27'28")

00:43'04" (+15'02")

Finish

(04:42:39)

日期: 2016-03-20 06:04 - 總爬升: 325 m - 平均心率: 168 - 卡路里: 4685 Cal - 總步數: 45684 - 平均步頻: 159 - 平均步幅: 93 cm - 溫度: 23°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

09'36"

(09'36")

09'35" (+04'41")

1000 / 1000

112 / 92

07'43"

(17'19")

07'40" (+02'46")

1005 / 2006

166 / 78

06'10"

(23'29")

06'06" (+01'12")

1009 / 3015

169 / 96

06'07"

(29'36")

06'04" (+01'10")

1007 / 4023

170 / 96

05'58"

(35'34")

05'57" (+01'03")

1000 / 5024

168 / 99

展開計圈分析

05'37"

(41'11")

05'33" (+00'39")

1009 / 6034

169 / 105

05'55"

(47'06")

05'53" (+00'59")

1003 / 7037

172 / 98

06'35"

(53'41")

06'34" (+01'40")

1002 / 8039

159 / 95

05'51"

(59'32")

05'48" (+00'54")

1006 / 9046

172 / 99

05'49"

(01:05'21")

05'45" (+00'51")

1008 / 10055

173 / 99

06'45"

(01:12'06")

06'44" (+01'50")

1000 / 11056

152 / 97

06'16"

(01:18'22")

06'14" (+01'20")

1005 / 12061

171 / 93

05'45"

(01:24'07")

05'44" (+00'50")

1000 / 13061

175 / 98

05'47"

(01:29'54")

05'45" (+00'51")

1005 / 14067

177 / 98

06'44"

(01:36'38")

06'42" (+01'48")

1004 / 15071

163 / 90

05'39"

(01:42'17")

05'36" (+00'42")

1008 / 16080

173 / 103

06'15"

(01:48'32")

06'13" (+01'19")

1004 / 17084

166 / 96

05'49"

(01:54'21")

05'47" (+00'53")

1004 / 18089

170 / 101

04'56"

(01:59'17")

04'54"

1005 / 19095

176 / 115

05'23"

(02:04'40")

05'21" (+00'27")

1004 / 20100

177 / 105

05'43"

(02:10'23")

05'41" (+00'47")

1003 / 21104

176 / 99

06'16"

(02:16'39")

06'13" (+01'19")

1006 / 22110

167 / 95

06'38"

(02:23'17")

06'36" (+01'42")

1002 / 23113

172 / 87

05'41"

(02:28'58")

05'38" (+00'44")

1008 / 24121

174 / 101

06'32"

(02:35'30")

06'29" (+01'35")

1005 / 25126

170 / 90

06'19"

(02:41'49")

06'16" (+01'22")

1005 / 26132

167 / 94

05'17"

(02:47'06")

05'16" (+00'22")

1001 / 27134

177 / 106

06'59"

(02:54'05")

06'55" (+02'01")

1008 / 28142

159 / 90

06'42"

(03:00'47")

06'38" (+01'44")

1010 / 29152

175 / 85

06'38"

(03:07'25")

06'36" (+01'42")

1002 / 30155

174 / 86

08'32"

(03:15'57")

08'31" (+03'37")

1000 / 31155

140 / 83

07'06"

(03:23'03")

07'03" (+02'09")

1005 / 32161

172 / 82

06'52"

(03:29'55")

06'48" (+01'54")

1009 / 33171

171 / 85

06'39"

(03:36'34")

06'38" (+01'44")

1001 / 34173

173 / 86

08'06"

(03:44'40")

08'02" (+03'08")

1008 / 35181

141 / 87

09'03"

(03:53'43")

08'58" (+04'04")

1008 / 36189

99 / 111

07'53"

(04:01'36")

07'51" (+02'57")

1003 / 37193

132 / 95

10'14"

(04:11'50")

10'10" (+05'16")

1006 / 38199

96 / 102

08'42"

(04:20'32")

08'40" (+03'46")

1003 / 39203

146 / 78

07'12"

(04:27'44")

07'11" (+02'17")

1000 / 40203

169 / 81

07'19"

(04:35'03")

07'16" (+02'22")

1006 / 41210

170 / 80

07'40"

(04:42'43")

07'38" (+02'44")

1004 / 42214

157 / 82

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~165	79~89%
3:T乳酸耐力區	165~171	89~92%
4:A無氧耐力區	171~181	92~97.5%
5:I最大耗氧區	181~186	97.5~100%
最大心率為186 點此去設定最大心率

3月累積里程 : 83.38 km

SKECHERS GOrunRide 3 累積 : 1809.7 km

MW Watch 上傳 | 8 years ago

akahoshi, Nick Hsu 和其他 2 人說推

留言


	目標心跳區間: 121~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'36"	00:09'36"
2	07'43"	00:17'19"
3	06'07"	00:23'26"
4	06'10"	00:29'36"
5	05'58"	00:35'34"
6	05'33"	00:41'07"
7	05'56"	00:47'03"
8	06'38"	00:53'41"
9	05'48"	00:59'29"
10	05'48"	01:05'17"
11	06'49"	01:12'06"
12	06'10"	01:18'16"
13	05'48"	01:24'04"
14	05'47"	01:29'51"
15	06'40"	01:36'31"
16	05'40"	01:42'11"
17	06'14"	01:48'25"
18	05'50"	01:54'15"
19	04'56"	01:59'11"
20	05'22"	02:04'33"
21	05'44"	02:10'17"
22	06'12"	02:16'29"
23	06'41"	02:23'10"
24	05'39"	02:28'49"
25	06'32"	02:35'21"
26	06'18"	02:41'39"
27	05'18"	02:46'57"
28	06'55"	02:53'52"
29	06'43"	03:00'35"
30	06'38"	03:07'13"
31	08'32"	03:15'45"
32	07'06"	03:22'51"
33	06'50"	03:29'41"
34	06'41"	03:36'22"
35	08'02"	03:44'24"
36	09'04"	03:53'28"
37	07'47"	04:01'15"
38	10'17"	04:11'32"
39	08'44"	04:20'16"
40	07'12"	04:27'28"
41	07'15"	04:34'43"
42	07'44"	04:42'27"
42.5	06'36"	04:45'58"