莊英良 2021/03/28 訓練日誌

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ID 135646

40 位追隨者

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莊英良

全馬 | 05:56:40 | 08:27/km | 第81馬

2021 第五屆三鶯馬拉松公益路跑賽

官方成績
日期	2021-03-28
成績	05:56:40
總名次	- / -
分組名次	- / -
平均速度	08:27/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'59")

00:31'59"

01:04'12"

10 km

(01:04'12")

00:32'13" (+00'14")

15 km

(01:37'44")

00:33'32" (+01'33")

01:11'25" (+07'13")

20 km

(02:15'37")

00:37'53" (+05'54")

25 km

(02:55'31")

00:39'54" (+07'55")

01:26'14" (+22'02")

30 km

(03:41'51")

00:46'20" (+14'21")

35 km

(04:33'00")

00:51'09" (+19'10")

01:44'55" (+40'43")

40 km

(05:26'46")

00:53'46" (+21'47")

Finish

(05:56:40)

日期: 2021-03-28 06:20 - 總爬升: 271 m - 地點: 鶯歌 - 天氣: 炎熱 - 平均心率: 141 - 卡路里: 3079 Cal - 總步數: 54586 - 平均步頻: 153 - 平均步幅: 77 cm - 溫度: 19°C - 濕度: 96% - PM2.5: 良好(34)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'45"

(06'45")

06'44" (+00'36")

1000 / 1000

176 / 84

06'23"

(13'08")

06'22" (+00'14")

1000 / 2000

180 / 86

06'38"

(19'46")

06'37" (+00'29")

1002 / 3002

178 / 84

06'27"

(26'13")

06'26" (+00'18")

1002 / 4005

179 / 86

06'09"

(32'22")

06'08"

1000 / 5005

182 / 89

展開計圈分析

06'32"

(38'54")

06'31" (+00'23")

1001 / 6007

180 / 85

06'41"

(45'35")

06'40" (+00'32")

1000 / 7007

181 / 82

06'26"

(52'01")

06'25" (+00'17")

1001 / 8008

183 / 84

06'10"

(58'11")

06'09" (+00'01")

1002 / 9010

182 / 88

06'37"

(01:04'48")

06'37" (+00'29")

1000 / 10010

177 / 85

06'30"

(01:11'18")

06'29" (+00'21")

1000 / 11010

183 / 83

06'37"

(01:17'55")

06'36" (+00'28")

1001 / 12012

183 / 82

06'53"

(01:24'48")

06'52" (+00'44")

1000 / 13012

178 / 81

06'52"

(01:31'40")

06'50" (+00'42")

1003 / 14015

179 / 81

07'09"

(01:38'49")

07'08" (+01'00")

1000 / 15016

178 / 78

06'56"

(01:45'45")

06'56" (+00'48")

1000 / 16016

180 / 80

07'04"

(01:52'49")

07'03" (+00'55")

1000 / 17016

179 / 78

08'11"

(02:01'00")

08'10" (+02'02")

1000 / 18016

167 / 73

07'56"

(02:08'56")

07'55" (+01'47")

1000 / 19017

171 / 73

08'19"

(02:17'15")

08'18" (+02'10")

1001 / 20018

166 / 72

08'13"

(02:25'28")

08'12" (+02'04")

1000 / 21019

170 / 71

08'21"

(02:33'49")

08'20" (+02'12")

1001 / 22020

162 / 73

07'45"

(02:41'34")

07'44" (+01'36")

1000 / 23021

150 / 85

08'00"

(02:49'34")

07'58" (+01'50")

1002 / 24023

148 / 84

08'28"

(02:58'02")

08'26" (+02'18")

1002 / 25025

144 / 81

08'56"

(03:06'58")

08'55" (+02'47")

1000 / 26026

144 / 77

09'21"

(03:16'19")

09'20" (+03'12")

1001 / 27028

142 / 75

09'25"

(03:25'44")

09'25" (+03'17")

1000 / 28028

136 / 77

08'52"

(03:34'36")

08'52" (+02'44")

1000 / 29028

150 / 75

10'07"

(03:44'43")

10'06" (+03'58")

1000 / 30028

134 / 73

09'37"

(03:54'20")

09'36" (+03'28")

1000 / 31029

145 / 71

09'59"

(04:04'19")

09'58" (+03'50")

1000 / 32029

135 / 73

10'11"

(04:14'30")

10'10" (+04'02")

1000 / 33030

137 / 71

10'42"

(04:25'12")

10'41" (+04'33")

1001 / 34031

140 / 66

12'06"

(04:37'18")

12'05" (+05'57")

1000 / 35031

125 / 65

10'21"

(04:47'39")

10'20" (+04'12")

1000 / 36032

143 / 67

11'16"

(04:58'55")

11'16" (+05'08")

1000 / 37032

125 / 70

11'05"

(05:10'00")

11'04" (+04'56")

1000 / 38033

119 / 75

10'47"

(05:20'47")

10'46" (+04'38")

1000 / 39033

122 / 75

12'00"

(05:32'47")

11'59" (+05'51")

1000 / 40034

113 / 73

11'12"

(05:43'59")

11'11" (+05'03")

1000 / 41035

129 / 69

10'54"

(05:54'53")

10'53" (+04'45")

1000 / 42036

129 / 70

01'47"

(05:56'40")

08'39" (+02'31")

205 / 42241

143 / 80

賽前宣言: 加油！

賽後評分: 補給單調，天氣熱沒有冰塊
給 2 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

3月累積里程 : 104.95 km

Mizuno Waive Rider 23 累積 : 1001.8 km

MW Watch 上傳 | 3 years ago

林合成和余重益說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'41"	00:06'41"
2	06'19"	00:13'00"
3	06'31"	00:19'31"
4	06'23"	00:25'54"
5	06'05"	00:31'59"
6	06'29"	00:38'28"
7	06'39"	00:45'07"
8	06'20"	00:51'27"
9	06'12"	00:57'39"
10	06'33"	01:04'12"
11	06'27"	01:10'39"
12	06'34"	01:17'13"
13	06'46"	01:23'59"
14	06'42"	01:30'41"
15	07'03"	01:37'44"
16	06'52"	01:44'36"
17	06'58"	01:51'34"
18	07'59"	01:59'33"
19	07'49"	02:07'22"
20	08'15"	02:15'37"
21	07'56"	02:23'33"
22	08'33"	02:32'06"
23	07'41"	02:39'47"
24	07'51"	02:47'38"
25	07'53"	02:55'31"
26	08'57"	03:04'28"
27	09'10"	03:13'38"
28	08'54"	03:22'32"
29	09'31"	03:32'03"
30	09'48"	03:41'51"
31	09'32"	03:51'23"
32	09'38"	04:01'01"
33	09'30"	04:10'31"
34	11'05"	04:21'36"
35	11'24"	04:33'00"
36	10'28"	04:43'28"
37	10'46"	04:54'14"
38	10'55"	05:05'09"
39	10'36"	05:15'45"
40	11'01"	05:26'46"
41	11'35"	05:38'21"
42	10'49"	05:49'10"
42.2	30'43"	05:56'40"