楊玉琪 2024/10/20 訓練日誌

楊玉琪新竹
ID 106854

35 位追隨者

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楊玉琪

全馬 | 04:18:39 | 06:07/km | 第18馬

2024 通霄馬拉松

官方成績
日期	2024-10-20
成績	04:18:39
總名次	279 / 1211
分組名次	80 / 410
平均速度	06:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'51")

00:26'51"

00:54'27"

10 km

(00:54'27")

00:27'36" (+00'45")

15 km

(01:22'27")

00:28'00" (+01'09")

00:58'53" (+04'26")

20 km

(01:53'20")

00:30'53" (+04'02")

25 km

(02:21'48")

00:28'28" (+01'37")

00:59'43" (+05'16")

30 km

(02:53'03")

00:31'15" (+04'24")

35 km

(03:27'39")

00:34'36" (+07'45")

01:11'27" (+17'00")

40 km

(04:04'30")

00:36'51" (+10'00")

Finish

(04:18:39)

日期: 2024-10-20 06:30 - 總爬升: 350 m - 平均心率: 158 - 卡路里: 1854 Cal - 總步數: 49570 - 平均步頻: 191 - 平均步幅: 83 cm - 溫度: 25°C - 濕度: 87.4

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'30"

(05'30")

05'29" (+00'15")

1000 / 1000

192 / 94

05'15"

(10'45")

05'14"

1002 / 2003

209 / 90

05'34"

(16'19")

05'33" (+00'19")

1001 / 3004

199 / 90

05'26"

(21'45")

05'25" (+00'11")

1002 / 4007

191 / 96

05'27"

(27'12")

05'26" (+00'12")

1000 / 5007

193 / 94

展開計圈分析

05'39"

(32'51")

05'38" (+00'24")

1002 / 6009

192 / 92

05'29"

(38'20")

05'28" (+00'14")

1000 / 7009

194 / 93

05'28"

(43'48")

05'27" (+00'13")

1002 / 8012

193 / 94

05'31"

(49'19")

05'30" (+00'16")

1000 / 9013

188 / 96

05'49"

(55'08")

05'48" (+00'34")

1001 / 10014

187 / 92

05'32"

(01:00'40")

05'31" (+00'17")

1002 / 11016

190 / 95

05'50"

(01:06'30")

05'49" (+00'35")

1000 / 12017

192 / 89

05'30"

(01:12'00")

05'29" (+00'15")

1000 / 13017

189 / 95

05'51"

(01:17'51")

05'50" (+00'36")

1002 / 14019

180 / 95

05'30"

(01:23'21")

05'29" (+00'15")

1001 / 15020

196 / 92

05'41"

(01:29'02")

05'40" (+00'26")

1000 / 16021

181 / 96

06'00"

(01:35'02")

05'59" (+00'45")

1001 / 17023

179 / 92

06'20"

(01:41'22")

06'19" (+01'05")

1001 / 18024

187 / 84

07'37"

(01:48'59")

07'36" (+02'22")

1000 / 19024

199 / 65

05'32"

(01:54'31")

05'31" (+00'17")

1000 / 20024

200 / 90

05'42"

(02:00'13")

05'41" (+00'27")

1000 / 21025

189 / 92

05'21"

(02:05'34")

05'20" (+00'06")

1000 / 22026

179 / 104

06'01"

(02:11'35")

06'00" (+00'46")

1002 / 23028

171 / 97

05'36"

(02:17'11")

05'35" (+00'21")

1000 / 24029

194 / 91

06'12"

(02:23'23")

06'11" (+00'57")

1001 / 25030

197 / 81

07'48"

(02:31'11")

06'33" (+01'19")

1190 / 26220

206 / 73

06'30"

(02:37'41")

06'29" (+01'15")

1001 / 27221

184 / 83

06'08"

(02:43'49")

06'07" (+00'53")

1000 / 28221

179 / 90

06'15"

(02:50'04")

06'14" (+01'00")

1001 / 29222

179 / 89

07'01"

(02:57'05")

07'00" (+01'46")

1000 / 30222

176 / 80

06'13"

(03:03'18")

06'12" (+00'58")

1001 / 31224

183 / 87

07'41"

(03:10'59")

07'40" (+02'26")

1001 / 32225

165 / 78

06'25"

(03:17'24")

06'24" (+01'10")

1001 / 33227

189 / 82

07'09"

(03:24'33")

07'08" (+01'54")

1000 / 34227

196 / 71

07'25"

(03:31'58")

07'24" (+02'10")

1000 / 35227

205 / 65

07'43"

(03:39'41")

07'43" (+02'29")

1000 / 36227

205 / 62

07'25"

(03:47'06")

07'22" (+02'08")

1006 / 37233

204 / 66

07'13"

(03:54'19")

07'12" (+01'58")

1000 / 38234

194 / 71

07'31"

(04:01'50")

07'30" (+02'16")

1000 / 39235

188 / 70

07'49"

(04:09'39")

07'48" (+02'34")

1002 / 40237

199 / 64

07'32"

(04:17'11")

07'31" (+02'17")

1001 / 41238

206 / 64

01'47"

(04:18'58")

07'19" (+02'05")

243 / 41482

183 / 74

賽後評分: .
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	119~145	65~79%
2:M馬拉松配速區	145~163	79~89%
3:T乳酸耐力區	163~169	89~92%
4:A無氧耐力區	169~179	92~97.5%
5:I最大耗氧區	179~184	97.5~100%
最大心率為184 點此去設定最大心率

10月累積里程 : 171.57 km

Nike ZoomX VaporFly NEXT% 2 累積 : 321.3 km

MW Watch 上傳 | 2 weeks ago

楊瓊華和 Frank Liu(潤琳) 說推

留言

Frank Liu(潤琳) 恭喜完賽

2024-10-20 15:24 ·


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'26"	00:05'26"
2	05'08"	00:10'34"
3	05'30"	00:16'04"
4	05'21"	00:21'25"
5	05'26"	00:26'51"
6	05'32"	00:32'23"
7	05'29"	00:37'52"
8	05'25"	00:43'17"
9	05'25"	00:48'42"
10	05'45"	00:54'27"
11	05'29"	00:59'56"
12	05'48"	01:05'44"
13	05'26"	01:11'10"
14	05'51"	01:17'01"
15	05'26"	01:22'27"
16	05'33"	01:28'00"
17	06'05"	01:34'05"
18	05'58"	01:40'03"
19	07'49"	01:47'52"
20	05'28"	01:53'20"
21	05'38"	01:58'58"
22	05'27"	02:04'25"
23	05'12"	02:09'37"
24	06'05"	02:15'42"
25	06'06"	02:21'48"
26	06'43"	02:28'31"
27	06'15"	02:34'46"
28	05'56"	02:40'42"
29	06'13"	02:46'55"
30	06'08"	02:53'03"
31	06'45"	02:59'48"
32	06'24"	03:06'12"
33	07'24"	03:13'36"
34	06'48"	03:20'24"
35	07'15"	03:27'39"
36	07'07"	03:34'46"
37	07'31"	03:42'17"
38	07'14"	03:49'31"
39	07'09"	03:56'40"
40	07'50"	04:04'30"
41	07'27"	04:11'57"
41.5	14'29"	04:18'58"