許ㄚ佳 2024/01/07 訓練日誌

許ㄚ佳新竹
ID 63848

65 位追隨者

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許ㄚ佳

全馬 | 06:38:51 | 09:27/km | 第251馬

2024 第三屆卓蘭水果之鄉全國馬拉松

官方成績
日期	2024-01-07
成績	06:38:51
總名次	- / -
分組名次	- / -
平均速度	09:27/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:39'52")

00:39'52" (+00'10")

01:19'34"

10 km

(01:19'34")

00:39'42"

15 km

(02:01'06")

00:41'32" (+01'50")

01:27'33" (+07'59")

20 km

(02:47'07")

00:46'01" (+06'19")

25 km

(03:39'23")

00:52'16" (+12'34")

01:47'26" (+27'52")

30 km

(04:34'33")

00:55'10" (+15'28")

35 km

(05:30'20")

00:55'47" (+16'05")

01:42'21" (+22'47")

40 km

(06:16'54")

00:46'34" (+06'52")

Finish

(06:38:51)

日期: 2024-01-07 06:31 - 總爬升: 875 m - 平均心率: 134 - 卡路里: 2281 Cal - 總步數: 57522 - 平均步頻: 144 - 平均步幅: 73 cm - 溫度: 15°C - 濕度: 82.3

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'33"

(08'33")

08'32" (+01'50")

1000 / 1000

171 / 68

07'35"

(16'08")

07'34" (+00'52")

1001 / 2001

176 / 74

07'20"

(23'28")

07'19" (+00'37")

1000 / 3002

175 / 77

07'18"

(30'46")

07'17" (+00'35")

1001 / 4004

176 / 77

09'19"

(40'05")

09'17" (+02'35")

1002 / 5006

158 / 67

展開計圈分析

08'25"

(48'30")

08'24" (+01'42")

1000 / 6007

160 / 73

07'08"

(55'38")

07'07" (+00'25")

1001 / 7008

171 / 81

07'10"

(01:02'48")

07'09" (+00'27")

1000 / 8009

176 / 79

06'53"

(01:09'41")

06'52" (+00'10")

1000 / 9009

176 / 82

10'06"

(01:19'47")

10'05" (+03'23")

1000 / 10009

143 / 69

07'35"

(01:27'22")

07'34" (+00'52")

1002 / 11011

172 / 76

07'24"

(01:34'46")

07'23" (+00'41")

1001 / 12013

174 / 77

09'23"

(01:44'09")

09'21" (+02'39")

1002 / 13015

151 / 70

08'07"

(01:52'16")

08'06" (+01'24")

1000 / 14016

161 / 76

09'14"

(02:01'30")

09'13" (+02'31")

1000 / 15016

134 / 80

11'43"

(02:13'13")

11'42" (+05'00")

1001 / 16017

122 / 69

10'02"

(02:23'15")

10'01" (+03'19")

1000 / 17018

142 / 70

07'23"

(02:30'38")

07'22" (+00'40")

1001 / 18019

171 / 79

09'22"

(02:40'00")

09'22" (+02'40")

1000 / 19019

148 / 72

07'40"

(02:47'40")

07'39" (+00'57")

1000 / 20020

162 / 80

11'50"

(02:59'30")

11'49" (+05'07")

1000 / 21020

113 / 74

14'15"

(03:13'45")

14'13" (+07'31")

1002 / 22022

104 / 67

08'47"

(03:22'32")

08'47" (+02'05")

1000 / 23022

155 / 73

09'03"

(03:31'35")

09'02" (+02'20")

1000 / 24023

147 / 75

08'28"

(03:40'03")

08'27" (+01'45")

1000 / 25023

158 / 74

07'14"

(03:47'17")

07'13" (+00'31")

1001 / 26025

174 / 79

12'27"

(03:59'44")

12'26" (+05'44")

1000 / 27025

121 / 66

10'50"

(04:10'34")

10'48" (+04'06")

1001 / 28027

128 / 71

09'30"

(04:20'04")

09'29" (+02'47")

1000 / 29027

145 / 72

15'18"

(04:35'22")

15'17" (+08'35")

1000 / 30027

97 / 67

09'53"

(04:45'15")

09'52" (+03'10")

1000 / 31028

132 / 76

12'45"

(04:58'00")

12'44" (+06'02")

1000 / 32029

123 / 63

13'55"

(05:11'55")

13'54" (+07'12")

1001 / 33030

117 / 61

08'51"

(05:20'46")

08'50" (+02'08")

1001 / 34031

151 / 74

10'18"

(05:31'04")

10'17" (+03'35")

1000 / 35032

143 / 67

11'24"

(05:42'28")

11'23" (+04'41")

1000 / 36033

125 / 70

09'34"

(05:52'02")

09'33" (+02'51")

1001 / 37034

141 / 73

09'56"

(06:01'58")

09'54" (+03'12")

1002 / 38036

134 / 75

06'43"

(06:08'41")

06'42"

1001 / 39037

179 / 82

09'27"

(06:18'08")

09'26" (+02'44")

1001 / 40038

143 / 74

08'32"

(06:26'40")

08'31" (+01'49")

1001 / 41040

153 / 76

10'42"

(06:37'22")

10'41" (+03'59")

1000 / 42040

123 / 75

01'29"

(06:38'51")

07'21" (+00'39")

201 / 42242

182 / 74

賽後評分: 補給很豐富，坡也不少，不錯的賽事
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

1月累積里程 : 85.18 km

MIZUNO 8kr-11009 累積 : 3593.3 km

MW Watch 上傳 | 10 months ago

Gordon sung, Lance Teng 和其他 1 人說推

留言


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'30"	00:08'30"
2	07'32"	00:16'02"
3	07'19"	00:23'21"
4	07'19"	00:30'40"
5	09'12"	00:39'52"
6	08'21"	00:48'13"
7	07'16"	00:55'29"
8	07'09"	01:02'38"
9	06'50"	01:09'28"
10	10'06"	01:19'34"
11	07'34"	01:27'08"
12	07'22"	01:34'30"
13	09'23"	01:43'53"
14	07'58"	01:51'51"
15	09'15"	02:01'06"
16	11'42"	02:12'48"
17	10'04"	02:22'52"
18	07'22"	02:30'14"
19	09'26"	02:39'40"
20	07'27"	02:47'07"
21	11'52"	02:58'59"
22	14'21"	03:13'20"
23	08'33"	03:21'53"
24	09'19"	03:31'12"
25	08'11"	03:39'23"
26	07'28"	03:46'51"
27	12'09"	03:59'00"
28	10'55"	04:09'55"
29	09'23"	04:19'18"
30	15'15"	04:34'33"
31	09'47"	04:44'20"
32	12'21"	04:56'41"
33	14'24"	05:11'05"
34	09'02"	05:20'07"
35	10'13"	05:30'20"
36	11'13"	05:41'33"
37	09'47"	05:51'20"
38	09'54"	06:01'14"
39	06'46"	06:08'00"
40	08'54"	06:16'54"
41	08'53"	06:25'47"
42	10'20"	06:36'07"
42.2	11'11"	06:38'51"