陳銘學 2020/10/31 訓練日誌

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ID 60744

14 位追隨者

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陳銘學

全馬 | 06:13:27 | 08:51/km | 第32馬

2020 Formosa 宜蘭國際馬拉松

官方成績
日期	2020-10-31
成績	06:13:27
總名次	- / -
分組名次	- / -
平均速度	08:51/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'45")

00:36'45" (+00'10")

01:15'05"

10 km

(01:15'05")

00:38'20" (+01'45")

15 km

(01:51'40")

00:36'35"

01:16'36" (+01'31")

20 km

(02:31'41")

00:40'01" (+03'26")

25 km

(03:13'28")

00:41'47" (+05'12")

01:31'17" (+16'12")

30 km

(04:02'58")

00:49'30" (+12'55")

35 km

(04:54'15")

00:51'17" (+14'42")

01:45'51" (+30'46")

40 km

(05:48'49")

00:54'34" (+17'59")

Finish

(06:13:27)

日期: 2020-10-31 06:03 - 總爬升: 246 m - 平均心率: 147 - 卡路里: 2228 Cal - 總步數: 53258 - 平均步頻: 142 - 平均步幅: 77 cm - 溫度: 19°C - 濕度: 77%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'03"

(07'03")

07'01"

1002 / 1002

172 / 82

07'18"

(14'21")

07'17" (+00'16")

1001 / 2003

173 / 79

07'21"

(21'42")

07'20" (+00'19")

1000 / 3004

173 / 78

07'24"

(29'06")

07'23" (+00'22")

1000 / 4005

170 / 79

08'07"

(37'13")

08'06" (+01'05")

1000 / 5005

164 / 74

展開計圈分析

08'16"

(45'29")

08'15" (+01'14")

1001 / 6007

164 / 73

07'24"

(52'53")

07'22" (+00'21")

1002 / 7010

173 / 78

07'52"

(01:00'45")

07'51" (+00'50")

1000 / 8010

171 / 74

07'12"

(01:07'57")

07'11" (+00'10")

1000 / 9010

173 / 80

08'08"

(01:16'05")

08'06" (+01'05")

1002 / 10013

159 / 77

07'13"

(01:23'18")

07'12" (+00'11")

1000 / 11014

169 / 81

07'56"

(01:31'14")

07'55" (+00'54")

1000 / 12014

162 / 77

07'18"

(01:38'32")

07'17" (+00'16")

1000 / 13014

171 / 79

07'13"

(01:45'45")

07'13" (+00'12")

1000 / 14014

170 / 81

07'37"

(01:53'22")

07'36" (+00'35")

1000 / 15014

157 / 83

08'28"

(02:01'50")

08'27" (+01'26")

1001 / 16016

154 / 76

08'13"

(02:10'03")

08'12" (+01'11")

1000 / 17016

160 / 75

08'51"

(02:18'54")

08'50" (+01'49")

1000 / 18017

152 / 74

07'33"

(02:26'27")

07'32" (+00'31")

1000 / 19018

169 / 78

07'50"

(02:34'17")

07'49" (+00'48")

1000 / 20018

150 / 85

07'58"

(02:42'15")

07'57" (+00'56")

1001 / 21020

141 / 88

08'46"

(02:51'01")

08'46" (+01'45")

1000 / 22020

146 / 78

07'42"

(02:58'43")

07'41" (+00'40")

1000 / 23020

167 / 77

08'13"

(03:06'56")

08'12" (+01'11")

1000 / 24020

154 / 78

09'30"

(03:16'26")

09'29" (+02'28")

1000 / 25021

138 / 76

09'44"

(03:26'10")

09'44" (+02'43")

1000 / 26021

136 / 75

10'52"

(03:37'02")

10'51" (+03'50")

1001 / 27022

127 / 72

08'48"

(03:45'50")

08'47" (+01'46")

1000 / 28023

136 / 83

10'29"

(03:56'19")

10'28" (+03'27")

1000 / 29024

110 / 86

09'58"

(04:06'17")

09'57" (+02'56")

1000 / 30025

131 / 76

10'25"

(04:16'42")

10'24" (+03'23")

1000 / 31026

111 / 85

10'51"

(04:27'33")

10'50" (+03'49")

1000 / 32026

112 / 81

09'18"

(04:36'51")

09'17" (+02'16")

1000 / 33027

137 / 78

11'37"

(04:48'28")

11'36" (+04'35")

1000 / 34027

118 / 72

10'46"

(04:59'14")

10'44" (+03'43")

1002 / 35029

125 / 74

07'26"

(05:06'40")

07'25" (+00'24")

1000 / 36030

156 / 85

12'12"

(05:18'52")

12'11" (+05'10")

1000 / 37031

116 / 70

10'30"

(05:29'22")

10'29" (+03'28")

1000 / 38031

118 / 80

11'31"

(05:40'53")

11'30" (+04'29")

1000 / 39032

118 / 73

15'34"

(05:56'27")

15'33" (+08'32")

1000 / 40033

99 / 64

14'27"

(06:10'54")

14'26" (+07'25")

1000 / 41033

110 / 62

02'33"

(06:13'27")

10'51" (+03'50")

235 / 41268

146 / 62

賽後評分: 報名費便宜，風景美，拌手禮多，惟賽道補給單調。
給 3 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

10月累積里程 : 138.31 km

MW Watch 上傳 | 4 years ago

莊國詩和 Rarry Lin 說推

留言


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'56"	00:06'56"
2	07'14"	00:14'10"
3	07'13"	00:21'23"
4	07'20"	00:28'43"
5	08'02"	00:36'45"
6	08'07"	00:44'52"
7	07'15"	00:52'07"
8	07'38"	00:59'45"
9	07'17"	01:07'02"
10	08'03"	01:15'05"
11	07'00"	01:22'05"
12	07'17"	01:29'22"
13	07'48"	01:37'10"
14	07'07"	01:44'17"
15	07'23"	01:51'40"
16	08'34"	02:00'14"
17	08'04"	02:08'18"
18	07'13"	02:15'31"
19	08'45"	02:24'16"
20	07'25"	02:31'41"
21	08'20"	02:40'01"
22	06'54"	02:46'55"
23	09'17"	02:56'12"
24	07'53"	03:04'05"
25	09'23"	03:13'28"
26	07'56"	03:21'24"
27	10'31"	03:31'55"
28	09'56"	03:41'51"
29	08'49"	03:50'40"
30	12'18"	04:02'58"
31	09'21"	04:12'19"
32	08'47"	04:21'06"
33	10'36"	04:31'42"
34	10'57"	04:42'39"
35	11'36"	04:54'15"
36	08'29"	05:02'44"
37	09'07"	05:11'51"
38	12'00"	05:23'51"
39	10'14"	05:34'05"
40	14'44"	05:48'49"
41	13'43"	06:02'32"
41.3	40'19"	06:13'27"