Paking Kuo 2023/12/17 訓練日誌

Paking Kuo 台南
ID 62575

112 位追隨者

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Paking Kuo

全馬 | 03:02:51 | 04:20/km | 第27馬

2023 臺北馬拉松

官方成績
日期	2023-12-17
成績	03:02:51
總名次	- / -
分組名次	- / -
平均速度	04:20/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:19'41")

00:19'41"

00:40'07"

10 km

(00:40'07")

00:20'26" (+00'45")

15 km

(01:01'14")

00:21'07" (+01'26")

00:42'16" (+02'09")

20 km

(01:22'23")

00:21'09" (+01'28")

25 km

(01:43'47")

00:21'24" (+01'43")

00:42'02" (+01'55")

30 km

(02:04'25")

00:20'38" (+00'57")

35 km

(02:26'02")

00:21'37" (+01'56")

00:44'09" (+04'02")

40 km

(02:48'34")

00:22'32" (+02'51")

Finish

(03:02:51)

日期: 2023-12-17 06:29 - 總爬升: 705 m - 平均心率: 177 - 卡路里: 2250 Cal - 總步數: 33402 - 平均步頻: 182 - 平均步幅: 126 cm - 溫度: 13°C - 濕度: 79.6

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'15"

(04'15")

04'13" (+00'20")

1004 / 1004

183 / 129

03'54"

(08'09")

03'53"

1002 / 2006

185 / 138

04'00"

(12'09")

03'59" (+00'06")

1002 / 3008

185 / 135

04'14"

(16'23")

04'13" (+00'20")

1000 / 4008

182 / 129

03'54"

(20'17")

03'53"

1003 / 5012

181 / 141

展開計圈分析

04'12"

(24'29")

04'12" (+00'19")

1000 / 6012

183 / 129

04'16"

(28'45")

04'15" (+00'22")

1003 / 7016

184 / 127

04'12"

(32'57")

04'10" (+00'17")

1004 / 8021

184 / 129

04'15"

(37'12")

04'14" (+00'21")

1002 / 9023

185 / 127

04'26"

(41'38")

04'25" (+00'32")

1002 / 10026

169 / 133

04'13"

(45'51")

04'12" (+00'19")

1003 / 11029

184 / 128

04'12"

(50'03")

04'10" (+00'17")

1004 / 12033

186 / 128

04'09"

(54'12")

04'08" (+00'15")

1001 / 13035

182 / 132

04'20"

(58'32")

04'19" (+00'26")

1002 / 14037

186 / 124

04'17"

(01:02'49")

04'16" (+00'23")

1001 / 15038

182 / 128

04'22"

(01:07'11")

04'21" (+00'28")

1003 / 16041

184 / 124

04'18"

(01:11'29")

04'17" (+00'24")

1001 / 17043

180 / 129

04'24"

(01:15'53")

04'23" (+00'30")

1002 / 18045

181 / 125

04'16"

(01:20'09")

04'15" (+00'22")

1003 / 19049

186 / 126

04'12"

(01:24'21")

04'11" (+00'18")

1002 / 20051

186 / 128

04'24"

(01:28'45")

04'23" (+00'30")

1003 / 21054

183 / 124

04'19"

(01:33'04")

04'18" (+00'25")

1001 / 22056

183 / 126

04'20"

(01:37'24")

04'19" (+00'26")

1001 / 23057

183 / 125

04'19"

(01:41'43")

04'18" (+00'25")

1000 / 24057

182 / 126

04'20"

(01:46'03")

04'19" (+00'26")

1001 / 25059

183 / 125

04'16"

(01:50'19")

04'14" (+00'21")

1004 / 26063

185 / 126

04'08"

(01:54'27")

04'08" (+00'15")

1000 / 27063

184 / 130

04'01"

(01:58'28")

04'00" (+00'07")

1002 / 28066

183 / 136

04'17"

(02:02'45")

04'16" (+00'23")

1002 / 29068

184 / 126

04'25"

(02:07'10")

04'24" (+00'31")

1002 / 30071

183 / 123

04'26"

(02:11'36")

04'25" (+00'32")

1000 / 31071

183 / 122

04'21"

(02:15'57")

04'20" (+00'27")

1000 / 32072

180 / 127

04'28"

(02:20'25")

04'27" (+00'34")

1001 / 33073

180 / 123

04'25"

(02:24'50")

04'24" (+00'31")

1002 / 34075

182 / 124

04'31"

(02:29'21")

04'30" (+00'37")

1000 / 35076

182 / 121

04'32"

(02:33'53")

04'31" (+00'38")

1002 / 36078

181 / 121

04'27"

(02:38'20")

04'26" (+00'33")

1001 / 37079

182 / 123

04'44"

(02:43'04")

04'43" (+00'50")

1001 / 38081

175 / 120

04'40"

(02:47'44")

04'39" (+00'46")

1002 / 39083

179 / 119

04'46"

(02:52'30")

04'45" (+00'52")

1000 / 40084

180 / 116

04'30"

(02:57'00")

04'29" (+00'36")

1002 / 41086

180 / 123

04'28"

(03:01'28")

04'27" (+00'34")

1000 / 42087

180 / 123

01'23"

(03:02'51")

04'43" (+00'50")

292 / 42379

176 / 119

賽後評分: 享受跑步的樂趣
給 5 星

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	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

12月累積里程 : 316.98 km

NIKE ZoomX VaporFly NEXT% 2 橘累積 : 504.0 km

MW Watch 上傳 | 10 months ago

CHARLEY🌴 說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'07"	00:04'07"
2	03'47"	00:07'54"
3	03'56"	00:11'50"
4	04'03"	00:15'53"
5	03'48"	00:19'41"
6	04'05"	00:23'46"
7	04'10"	00:27'56"
8	04'06"	00:32'02"
9	04'09"	00:36'11"
10	03'56"	00:40'07"
11	04'30"	00:44'37"
12	04'06"	00:48'43"
13	04'11"	00:52'54"
14	04'04"	00:56'58"
15	04'16"	01:01'14"
16	04'11"	01:05'25"
17	04'17"	01:09'42"
18	04'15"	01:13'57"
19	04'19"	01:18'16"
20	04'07"	01:22'23"
21	04'11"	01:26'34"
22	04'22"	01:30'56"
23	04'12"	01:35'08"
24	04'17"	01:39'25"
25	04'22"	01:43'47"
26	04'18"	01:48'05"
27	04'02"	01:52'07"
28	03'51"	01:55'58"
29	04'12"	02:00'10"
30	04'15"	02:04'25"
31	04'21"	02:08'46"
32	04'15"	02:13'01"
33	04'21"	02:17'22"
34	04'22"	02:21'44"
35	04'18"	02:26'02"
36	04'26"	02:30'28"
37	04'23"	02:34'51"
38	04'28"	02:39'19"
39	04'44"	02:44'03"
40	04'31"	02:48'34"
41	04'40"	02:53'14"
42	04'21"	02:57'35"
43	04'25"	03:02'00"
42.4	-1'-22"	03:02'51"