王仁志 2023/12/24 訓練日誌

王仁志台南
ID 352102

15 位追隨者

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王仁志

全馬 | 03:39:34 | 05:12/km | 第71馬

翰樺營造、橘子火鍋-2023第六屆嘉義公益馬拉松-國際管樂節

官方成績
日期	2023-12-24
成績	03:39:34
總名次	- / -
分組名次	- / -
平均速度	05:12/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'20")

00:25'20" (+00'02")

00:50'40"

10 km

(00:50'40")

00:25'20" (+00'02")

15 km

(01:15'58")

00:25'18"

00:52'29" (+01'49")

20 km

(01:43'09")

00:27'11" (+01'53")

25 km

(02:11'02")

00:27'53" (+02'35")

00:56'25" (+05'45")

30 km

(02:39'34")

00:28'32" (+03'14")

35 km

(03:07'28")

00:27'54" (+02'36")

00:55'39" (+04'59")

40 km

(03:35'13")

00:27'45" (+02'27")

Finish

(03:39:34)

日期: 2023-12-24 06:20 - 地點: 大溪厝紫微宮 - 天氣: 涼爽 - 平均心率: 189 - 卡路里: 2200 Cal - 總步數: 42682 - 平均步頻: 194 - 平均步幅: 95 cm - 溫度: 15°C - 濕度: 80.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'09"

(05'09")

05'08" (+00'13")

1001 / 1001

201 / 96

05'04"

(10'13")

05'03" (+00'08")

1000 / 2001

206 / 95

04'56"

(15'09")

04'55"

1002 / 3003

204 / 99

05'05"

(20'14")

05'04" (+00'09")

1000 / 4004

200 / 98

05'09"

(25'23")

05'08" (+00'13")

1002 / 5006

200 / 96

展開計圈分析

05'08"

(30'31")

05'07" (+00'12")

1002 / 6008

201 / 96

05'06"

(35'37")

05'05" (+00'10")

1002 / 7010

200 / 98

04'58"

(40'35")

04'57" (+00'02")

1002 / 8012

200 / 100

05'00"

(45'35")

04'59" (+00'04")

1000 / 9013

199 / 100

05'16"

(50'51")

05'15" (+00'20")

1002 / 10016

195 / 97

05'01"

(55'52")

05'00" (+00'05")

1001 / 11018

201 / 98

05'01"

(01:00'53")

05'00" (+00'05")

1001 / 12019

201 / 98

05'13"

(01:06'06")

05'12" (+00'17")

1001 / 13021

193 / 99

05'04"

(01:11'10")

05'03" (+00'08")

1000 / 14021

198 / 99

05'04"

(01:16'14")

05'03" (+00'08")

1002 / 15023

199 / 99

06'21"

(01:22'35")

06'20" (+01'25")

1000 / 16023

177 / 89

05'02"

(01:27'37")

05'01" (+00'06")

1002 / 17025

200 / 99

05'16"

(01:32'53")

05'15" (+00'20")

1002 / 18028

198 / 96

05'25"

(01:38'18")

05'24" (+00'29")

1000 / 19029

192 / 96

05'11"

(01:43'29")

05'10" (+00'15")

1001 / 20030

197 / 97

06'18"

(01:49'47")

06'17" (+01'22")

1000 / 21030

177 / 89

05'11"

(01:54'58")

05'11" (+00'16")

1000 / 22030

201 / 95

05'18"

(02:00'16")

05'17" (+00'22")

1002 / 23033

198 / 95

05'43"

(02:05'59")

05'42" (+00'47")

1000 / 24034

189 / 92

05'28"

(02:11'27")

05'27" (+00'32")

1001 / 25036

197 / 92

05'25"

(02:16'52")

05'24" (+00'29")

1001 / 26037

198 / 93

06'21"

(02:23'13")

06'20" (+01'25")

1001 / 27039

172 / 91

05'30"

(02:28'43")

05'29" (+00'34")

1000 / 28040

196 / 92

06'00"

(02:34'43")

05'59" (+01'04")

1001 / 29041

180 / 92

05'18"

(02:40'01")

05'17" (+00'22")

1001 / 30042

197 / 95

05'45"

(02:45'46")

05'44" (+00'49")

1002 / 31044

188 / 92

05'28"

(02:51'14")

05'27" (+00'32")

1002 / 32047

197 / 93

06'04"

(02:57'18")

06'03" (+01'08")

1000 / 33048

181 / 90

05'22"

(03:02'40")

05'21" (+00'26")

1000 / 34049

197 / 94

05'30"

(03:08'10")

05'29" (+00'34")

1000 / 35050

189 / 95

05'18"

(03:13'28")

05'17" (+00'22")

1001 / 36051

194 / 97

05'56"

(03:19'24")

05'55" (+01'00")

1001 / 37052

187 / 90

05'35"

(03:24'59")

05'34" (+00'39")

1002 / 38055

190 / 94

05'31"

(03:30'30")

05'30" (+00'35")

1002 / 39057

192 / 94

05'19"

(03:35'49")

05'18" (+00'23")

1000 / 40058

194 / 96

03'45"

(03:39'34")

05'24" (+00'29")

693 / 40751

195 / 94

賽後評分: 公里數不足.希望下次改善
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

12月累積里程 : 312.09 km

MW Watch 上傳 | 10 months ago

Hungone紅丸子和陳沆圳說推

留言


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'09"	00:05'09"
2	05'03"	00:10'12"
3	04'55"	00:15'07"
4	05'04"	00:20'11"
5	05'09"	00:25'20"
6	05'06"	00:30'26"
7	05'04"	00:35'30"
8	04'58"	00:40'28"
9	04'58"	00:45'26"
10	05'14"	00:50'40"
11	05'02"	00:55'42"
12	04'59"	01:00'41"
13	05'11"	01:05'52"
14	05'05"	01:10'57"
15	05'01"	01:15'58"
16	06'21"	01:22'19"
17	05'01"	01:27'20"
18	05'15"	01:32'35"
19	05'23"	01:37'58"
20	05'11"	01:43'09"
21	06'18"	01:49'27"
22	05'11"	01:54'38"
23	05'16"	01:59'54"
24	05'41"	02:05'35"
25	05'27"	02:11'02"
26	05'25"	02:16'27"
27	06'20"	02:22'47"
28	05'28"	02:28'15"
29	06'03"	02:34'18"
30	05'16"	02:39'34"
31	05'40"	02:45'14"
32	05'29"	02:50'43"
33	06'03"	02:56'46"
34	05'23"	03:02'09"
35	05'19"	03:07'28"
36	05'29"	03:12'57"
37	05'54"	03:18'51"
38	05'35"	03:24'26"
39	05'29"	03:29'55"
40	05'18"	03:35'13"
40.8	05'46"	03:39'34"