潘銘和 2022/12/10 訓練日誌

潘銘和新北市
ID 650808

16 位追隨者

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潘銘和

全馬 | 04:17:31 | 06:06/km | 第3馬

2022 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2022-12-10
成績	04:17:31
總名次	- / -
分組名次	- / -
平均速度	06:06/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'22")

00:25'22"

00:52'05"

10 km

(00:52'05")

00:26'43" (+01'21")

15 km

(01:22'05")

00:30'00" (+04'38")

01:02'39" (+10'34")

20 km

(01:54'44")

00:32'39" (+07'17")

25 km

(02:26'12")

00:31'28" (+06'06")

01:00'28" (+08'23")

30 km

(02:55'12")

00:29'00" (+03'38")

35 km

(03:36'43")

00:41'31" (+16'09")

01:08'51" (+16'46")

40 km

(04:04'03")

00:27'20" (+01'58")

Finish

(04:17:31)

日期: 2022-12-10 06:45 - 總爬升: 1745 m - 平均心率: 146 - 卡路里: 2445 Cal - 平均步頻: 170 - 溫度: 21°C - 濕度: 83%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02'29"

(02'29")

04'58" (+00'28")

500 / 500

02'31"

(05'00")

05'03" (+00'33")

500 / 1000

02'24"

(07'25")

04'48" (+00'18")

500 / 1500

02'37"

(10'02")

05'14" (+00'44")

500 / 2000

02'26"

(12'29")

04'52" (+00'22")

500 / 2500

展開計圈分析

02'21"

(14'50")

04'43" (+00'13")

500 / 3000

02'27"

(17'18")

04'55" (+00'25")

500 / 3500

02'35"

(19'54")

05'11" (+00'41")

500 / 4000

02'35"

(22'29")

05'10" (+00'40")

500 / 4500

02'52"

(25'22")

05'45" (+01'15")

500 / 5000

02'43"

(28'05")

05'26" (+00'56")

500 / 5500

02'48"

(30'53")

05'36" (+01'06")

500 / 6000

02'32"

(33'26")

05'05" (+00'35")

500 / 6500

02'38"

(36'05")

05'17" (+00'47")

500 / 7000

02'30"

(38'36")

05'01" (+00'31")

500 / 7500

02'33"

(41'09")

05'07" (+00'37")

500 / 8000

02'40"

(43'50")

05'20" (+00'50")

500 / 8500

02'42"

(46'33")

05'25" (+00'55")

500 / 9000

02'46"

(49'19")

05'32" (+01'02")

500 / 9500

02'45"

(52'05")

05'31" (+01'01")

500 / 10000

02'15"

(54'20")

04'30"

500 / 10500

02'23"

(56'44")

04'46" (+00'16")

500 / 11000

02'45"

(59'29")

05'30" (+01'00")

500 / 11500

02'40"

(01:02'09")

05'20" (+00'50")

500 / 12000

03'01"

(01:05'11")

06'02" (+01'32")

500 / 12500

03'17"

(01:08'28")

06'35" (+02'05")

500 / 13000

03'08"

(01:11'37")

06'16" (+01'46")

500 / 13500

03'00"

(01:14'37")

06'01" (+01'31")

500 / 14000

03'08"

(01:17'45")

06'16" (+01'46")

500 / 14500

03'22"

(01:21'08")

06'45" (+02'15")

500 / 15000

03'05"

(01:24'14")

06'10" (+01'40")

500 / 15500

03'22"

(01:27'36")

06'45" (+02'15")

500 / 16000

03'14"

(01:30'51")

06'28" (+01'58")

500 / 16500

02'54"

(01:33'45")

05'49" (+01'19")

500 / 17000

02'59"

(01:36'45")

05'59" (+01'29")

500 / 17500

03'16"

(01:40'02")

06'32" (+02'02")

500 / 18000

02'52"

(01:42'54")

05'44" (+01'14")

500 / 18500

02'57"

(01:45'52")

05'55" (+01'25")

500 / 19000

03'13"

(01:49'05")

06'26" (+01'56")

500 / 19500

03'51"

(01:52'57")

07'43" (+03'13")

500 / 20000

03'11"

(01:56'08")

06'23" (+01'53")

500 / 20500

03'06"

(01:59'15")

06'12" (+01'42")

500 / 21000

02'55"

(02:02'10")

05'50" (+01'20")

500 / 21500

03'19"

(02:05'29")

06'38" (+02'08")

500 / 22000

03'36"

(02:09'05")

07'12" (+02'42")

500 / 22500

03'23"

(02:12'29")

06'46" (+02'16")

500 / 23000

03'05"

(02:15'34")

06'10" (+01'40")

500 / 23500

03'27"

(02:19'01")

06'54" (+02'24")

500 / 24000

03'20"

(02:22'22")

06'41" (+02'11")

500 / 24500

03'49"

(02:26'11")

07'39" (+03'09")

500 / 25000

03'11"

(02:29'23")

06'22" (+01'52")

500 / 25500

02'42"

(02:32'05")

05'24" (+00'54")

500 / 26000

02'55"

(02:35'01")

05'51" (+01'21")

500 / 26500

03'26"

(02:38'28")

06'53" (+02'23")

500 / 27000

03'07"

(02:41'35")

06'14" (+01'44")

500 / 27500

02'57"

(02:44'33")

05'55" (+01'25")

500 / 28000

02'32"

(02:47'05")

05'05" (+00'35")

500 / 28500

03'04"

(02:50'10")

06'08" (+01'38")

500 / 29000

02'41"

(02:52'51")

05'22" (+00'52")

500 / 29500

02'20"

(02:55'11")

04'40" (+00'10")

500 / 30000

02'56"

(02:58'08")

05'53" (+01'23")

500 / 30500

03'10"

(03:01'18")

06'20" (+01'50")

500 / 31000

03'12"

(03:04'31")

06'24" (+01'54")

500 / 31500

03'39"

(03:08'10")

07'18" (+02'48")

500 / 32000

03'07"

(03:11'17")

06'14" (+01'44")

500 / 32500

03'07"

(03:14'25")

06'15" (+01'45")

500 / 33000

03'30"

(03:17'55")

07'01" (+02'31")

500 / 33500

04'39"

(03:22'35")

09'19" (+04'49")

500 / 34000

05'13"

(03:27'49")

10'27" (+05'57")

500 / 34500

05'27"

(03:33'17")

10'55" (+06'25")

500 / 35000

03'04"

(03:36'21")

06'08" (+01'38")

500 / 35500

03'21"

(03:39'42")

06'42" (+02'12")

500 / 36000

03'20"

(03:43'03")

06'41" (+02'11")

500 / 36500

02'52"

(03:45'55")

05'44" (+01'14")

500 / 37000

02'57"

(03:48'52")

05'54" (+01'24")

500 / 37500

03'11"

(03:52'04")

06'22" (+01'52")

500 / 38000

02'46"

(03:54'50")

05'33" (+01'03")

500 / 38500

02'55"

(03:57'46")

05'51" (+01'21")

500 / 39000

02'55"

(04:00'41")

05'50" (+01'20")

500 / 39500

03'21"

(04:04'02")

06'42" (+02'12")

500 / 40000

03'05"

(04:07'08")

06'11" (+01'41")

500 / 40500

02'53"

(04:10'01")

05'46" (+01'16")

500 / 41000

02'51"

(04:12'53")

05'42" (+01'12")

500 / 41500

02'52"

(04:15'45")

05'45" (+01'15")

500 / 42000

01'45"

(04:17'31")

05'08" (+00'38")

342 / 42342

跑到 34km 肚子不舒服跑去拉屎🤣
居然還破 PB

賽後評分: 風景絕景
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 : 315.99 km

KIPRUN KN500 累積 : 230.3 km

TCX 2.0 上傳 | 1 year ago

廖述通和 Amanda 說推

留言

觀看另 4 則留言

潘銘和風景真的很美高手很多下坡一直被刷卡

2022-12-10 13:30 ·

潘銘和前 25公里撐過後後面17公里都下坡

2022-12-10 13:31 ·

1 個人推


	目標心跳區間: 120~ 157

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'00"	00:05'00"
2	05'02"	00:10'02"
3	04'48"	00:14'50"
4	05'04"	00:19'54"
5	05'28"	00:25'22"
6	05'31"	00:30'53"
7	05'12"	00:36'05"
8	05'04"	00:41'09"
9	05'24"	00:46'33"
10	05'32"	00:52'05"
11	04'39"	00:56'44"
12	05'25"	01:02'09"
13	06'19"	01:08'28"
14	06'09"	01:14'37"
15	07'28"	01:22'05"
16	09'01"	01:31'06"
17	03'04"	01:34'10"
18	07'34"	01:41'44"
19	04'09"	01:45'53"
20	08'51"	01:54'44"
21	04'33"	01:59'17"
22	06'13"	02:05'30"
23	07'00"	02:12'30"
24	11'44"	02:24'14"
25	01'58"	02:26'12"
26	06'40"	02:32'52"
27	05'37"	02:38'29"
28	06'05"	02:44'34"
29	05'37"	02:50'11"
30	05'01"	02:55'12"
31	08'14"	03:03'26"
32	04'45"	03:08'11"
33	06'44"	03:14'55"
34	07'47"	03:22'42"
35	14'01"	03:36'43"
36	03'02"	03:39'45"
37	06'11"	03:45'56"
38	06'55"	03:52'51"
39	04'56"	03:57'47"
40	06'16"	04:04'03"
41	07'55"	04:11'58"
42	05'25"	04:17'23"
42.3	00'26"	04:17'32"