陳建宏 2023/11/12 訓練日誌

陳建宏新北市
ID 3658

126 位追隨者

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陳建宏

全馬 | 04:51:50 | 06:54/km | 第77馬

2023 臺灣米倉田中馬拉松

官方成績
日期	2023-11-12
成績	04:51:50
總名次	- / -
分組名次	- / -
平均速度	06:54/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'38")

00:33'38" (+03'32")

01:08'05" (+06'05")

10 km

(01:08'05")

00:34'27" (+04'21")

15 km

(01:39'59")

00:31'54" (+01'48")

01:02'00"

20 km

(02:10'05")

00:30'06"

25 km

(02:47'22")

00:37'17" (+07'11")

01:10'05" (+08'05")

30 km

(03:20'10")

00:32'48" (+02'42")

35 km

(03:56'45")

00:36'35" (+06'29")

01:12'20" (+10'20")

40 km

(04:32'30")

00:35'45" (+05'39")

Finish

(04:51:50)

日期: 2023-11-12 06:22 - 總爬升: 234 m - 平均心率: 153 - 卡路里: 2682 Cal - 總步數: 47418 - 平均步頻: 163 - 平均步幅: 89 cm - 溫度: 22°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'55"

(06'55")

06'54" (+01'15")

1000 / 1000

170 / 84

06'49"

(13'44")

06'48" (+01'09")

1001 / 2001

172 / 85

07'02"

(20'46")

07'01" (+01'22")

1002 / 3003

162 / 87

05'53"

(26'39")

05'52" (+00'13")

1001 / 4005

176 / 96

07'01"

(33'40")

07'00" (+01'21")

1000 / 5005

163 / 87

展開計圈分析

06'37"

(40'17")

06'36" (+00'57")

1001 / 6007

172 / 87

07'04"

(47'21")

07'03" (+01'24")

1001 / 7008

162 / 87

06'51"

(54'12")

06'50" (+01'11")

1002 / 8010

165 / 88

07'34"

(01:01'46")

07'33" (+01'54")

1002 / 9012

152 / 86

06'28"

(01:08'14")

06'28" (+00'49")

1000 / 10012

173 / 88

06'40"

(01:14'54")

06'39" (+01'00")

1000 / 11013

166 / 90

05'54"

(01:20'48")

05'53" (+00'14")

1001 / 12014

176 / 95

06'10"

(01:26'58")

06'09" (+00'30")

1000 / 13015

174 / 93

06'02"

(01:33'00")

06'01" (+00'22")

1001 / 14016

175 / 94

07'09"

(01:40'09")

07'08" (+01'29")

1000 / 15017

154 / 90

06'00"

(01:46'09")

05'59" (+00'20")

1001 / 16018

175 / 95

06'54"

(01:53'03")

06'53" (+01'14")

1002 / 17021

162 / 89

05'46"

(01:58'49")

05'45" (+00'06")

1002 / 18023

176 / 98

05'40"

(02:04'29")

05'39"

1000 / 19024

174 / 101

05'51"

(02:10'20")

05'50" (+00'11")

1001 / 20025

177 / 96

06'21"

(02:16'41")

06'20" (+00'41")

1000 / 21026

166 / 94

05'50"

(02:22'31")

05'49" (+00'10")

1001 / 22028

176 / 97

06'48"

(02:29'19")

06'47" (+01'08")

1001 / 23030

163 / 89

11'14"

(02:40'33")

11'14" (+05'35")

1000 / 24030

139 / 64

07'16"

(02:47'49")

07'15" (+01'36")

1000 / 25030

162 / 84

06'40"

(02:54'29")

06'39" (+01'00")

1000 / 26031

165 / 90

07'00"

(03:01'29")

06'59" (+01'20")

1002 / 27033

157 / 90

06'19"

(03:07'48")

06'18" (+00'39")

1002 / 28035

168 / 94

06'41"

(03:14'29")

06'40" (+01'01")

1002 / 29037

164 / 91

06'09"

(03:20'38")

06'08" (+00'29")

1001 / 30039

171 / 95

07'02"

(03:27'40")

07'00" (+01'21")

1003 / 31042

157 / 90

07'35"

(03:35'15")

07'34" (+01'55")

1001 / 32043

154 / 85

06'51"

(03:42'06")

06'50" (+01'11")

1001 / 33045

161 / 90

06'48"

(03:48'54")

06'47" (+01'08")

1000 / 34046

161 / 91

08'23"

(03:57'17")

08'22" (+02'43")

1001 / 35047

141 / 84

07'18"

(04:04'35")

07'17" (+01'38")

1000 / 36048

158 / 86

07'22"

(04:11'57")

07'20" (+01'41")

1002 / 37051

155 / 87

07'37"

(04:19'34")

07'35" (+01'56")

1002 / 38053

150 / 87

06'56"

(04:26'30")

06'54" (+01'15")

1003 / 39056

158 / 91

06'36"

(04:33'06")

06'35" (+00'56")

1000 / 40057

169 / 89

06'39"

(04:39'45")

06'38" (+00'59")

1001 / 41058

164 / 91

06'13"

(04:45'58")

06'12" (+00'33")

1000 / 42059

169 / 94

03'21"

(04:49'19")

06'22" (+00'43")

525 / 42584

170 / 92

賽後評分: 聽說有烤乳豬?是不是跑太慢所以沒看到
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

11月累積里程 : 160.73 km

MW Watch 上傳 | 12 months ago

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'55"	00:06'55"
2	06'49"	00:13'44"
3	07'00"	00:20'44"
4	05'53"	00:26'37"
5	07'01"	00:33'38"
6	06'36"	00:40'14"
7	06'55"	00:47'09"
8	06'59"	00:54'08"
9	07'28"	01:01'36"
10	06'29"	01:08'05"
11	06'41"	01:14'46"
12	05'53"	01:20'39"
13	06'07"	01:26'46"
14	06'02"	01:32'48"
15	07'11"	01:39'59"
16	05'58"	01:45'57"
17	06'51"	01:52'48"
18	05'48"	01:58'36"
19	05'40"	02:04'16"
20	05'49"	02:10'05"
21	06'18"	02:16'23"
22	05'49"	02:22'12"
23	06'47"	02:28'59"
24	11'15"	02:40'14"
25	07'08"	02:47'22"
26	06'43"	02:54'05"
27	06'46"	03:00'51"
28	06'31"	03:07'22"
29	06'36"	03:13'58"
30	06'12"	03:20'10"
31	07'03"	03:27'13"
32	07'14"	03:34'27"
33	06'43"	03:41'10"
34	06'56"	03:48'06"
35	08'39"	03:56'45"
36	07'09"	04:03'54"
37	07'27"	04:11'21"
38	07'37"	04:18'58"
39	06'55"	04:25'53"
40	06'37"	04:32'30"
41	06'24"	04:38'54"
42	06'24"	04:45'18"
42.6	06'50"	04:49'19"