Rick Jen 2024/12/08 訓練日誌

Rick Jen 台中
ID 114129

79 位追隨者

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Rick Jen

恭喜破PB

全馬 | 03:59:38 | 05:40/km | 第10馬

2024 虎馬第六屆全國烤雞馬拉松

官方成績
日期	2024-12-08
成績	03:59:38
總名次	124 / 668
分組名次	12 / 48
平均速度	05:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'10")

00:26'10"

00:53'00"

10 km

(00:53'00")

00:26'50" (+00'40")

15 km

(01:19'44")

00:26'44" (+00'34")

00:53'57" (+00'57")

20 km

(01:46'57")

00:27'13" (+01'03")

25 km

(02:14'45")

00:27'48" (+01'38")

00:56'42" (+03'42")

30 km

(02:43'39")

00:28'54" (+02'44")

35 km

(03:13'41")

00:30'02" (+03'52")

01:01'58" (+08'58")

40 km

(03:45'37")

00:31'56" (+05'46")

Finish

(03:59:38)

日期: 2024-12-08 06:30 - 平均心率: 180 - 卡路里: 2955 Cal - 總步數: 43650 - 平均步頻: 182 - 平均步幅: 96 cm - 溫度: 17°C - 濕度: 83.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'15"

(05'15")

05'14" (+00'04")

1000 / 1000

182 / 104

05'14"

(10'29")

05'13" (+00'03")

1000 / 2001

184 / 103

05'13"

(15'42")

05'12" (+00'02")

1003 / 3004

185 / 103

05'11"

(20'53")

05'10"

1000 / 4005

187 / 102

05'21"

(26'14")

05'20" (+00'10")

1001 / 5006

186 / 100

展開計圈分析

05'18"

(31'32")

05'17" (+00'07")

1000 / 6007

186 / 101

05'20"

(36'52")

05'19" (+00'09")

1001 / 7008

182 / 103

05'23"

(42'15")

05'21" (+00'11")

1003 / 8012

185 / 100

05'23"

(47'38")

05'22" (+00'12")

1001 / 9014

185 / 100

05'29"

(53'07")

05'28" (+00'18")

1002 / 10017

185 / 98

05'23"

(58'30")

05'22" (+00'12")

1001 / 11018

183 / 101

05'22"

(01:03'52")

05'21" (+00'11")

1002 / 12021

184 / 101

05'14"

(01:09'06")

05'13" (+00'03")

1001 / 13023

179 / 106

05'22"

(01:14'28")

05'21" (+00'11")

1001 / 14025

184 / 101

05'29"

(01:19'57")

05'28" (+00'18")

1001 / 15027

180 / 100

05'27"

(01:25'24")

05'26" (+00'16")

1000 / 16027

182 / 100

05'29"

(01:30'53")

05'28" (+00'18")

1001 / 17029

183 / 99

05'27"

(01:36'20")

05'25" (+00'15")

1003 / 18032

179 / 102

05'28"

(01:41'48")

05'27" (+00'17")

1001 / 19034

183 / 99

05'28"

(01:47'16")

05'27" (+00'17")

1001 / 20035

184 / 99

05'35"

(01:52'51")

05'34" (+00'24")

1002 / 21037

182 / 98

05'36"

(01:58'27")

05'35" (+00'25")

1001 / 22039

181 / 98

05'36"

(02:04'03")

05'35" (+00'25")

1002 / 23041

181 / 98

05'33"

(02:09'36")

05'32" (+00'22")

1001 / 24043

182 / 98

05'33"

(02:15'09")

05'32" (+00'22")

1002 / 25046

179 / 100

05'46"

(02:20'55")

05'45" (+00'35")

1000 / 26046

181 / 95

05'44"

(02:26'39")

05'43" (+00'33")

1002 / 27048

183 / 95

05'43"

(02:32'22")

05'42" (+00'32")

1002 / 28050

182 / 96

05'53"

(02:38'15")

05'52" (+00'42")

1001 / 29051

181 / 93

05'53"

(02:44'08")

05'52" (+00'42")

1001 / 30052

183 / 92

05'54"

(02:50'02")

05'53" (+00'43")

1001 / 31054

178 / 95

05'46"

(02:55'48")

05'45" (+00'35")

1000 / 32055

183 / 94

05'45"

(03:01'33")

05'44" (+00'34")

1000 / 33056

184 / 94

06'13"

(03:07'46")

06'12" (+01'02")

1001 / 34058

178 / 90

06'29"

(03:14'15")

06'28" (+01'18")

1001 / 35059

172 / 89

06'11"

(03:20'26")

06'10" (+01'00")

1001 / 36060

182 / 88

06'16"

(03:26'42")

06'15" (+01'05")

1001 / 37062

180 / 88

06'17"

(03:32'59")

06'16" (+01'06")

1000 / 38062

177 / 89

06'29"

(03:39'28")

06'28" (+01'18")

1001 / 39064

179 / 86

06'52"

(03:46'20")

06'51" (+01'41")

1000 / 40065

180 / 80

06'52"

(03:53'12")

06'51" (+01'41")

1001 / 41066

175 / 83

06'26"

(03:59'38")

06'24" (+01'14")

1002 / 42069

181 / 85

00'07"

(03:59'45")

04'48"

24 / 42093

188 / 110

破PB，爽

賽後評分: 補給頗爛！距離標示錯誤，爛！
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

12月累積里程 : 70.26 km

Saucony Endorphin Pro 4 White 累積 : 243.8 km

MW Watch 上傳 | 4 days ago

yahui 說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'15"	00:05'15"
2	05'14"	00:10'29"
3	05'12"	00:15'41"
4	05'10"	00:20'51"
5	05'19"	00:26'10"
6	05'19"	00:31'29"
7	05'19"	00:36'48"
8	05'20"	00:42'08"
9	05'25"	00:47'33"
10	05'27"	00:53'00"
11	05'22"	00:58'22"
12	05'20"	01:03'42"
13	05'13"	01:08'55"
14	05'20"	01:14'15"
15	05'29"	01:19'44"
16	05'26"	01:25'10"
17	05'27"	01:30'37"
18	05'26"	01:36'03"
19	05'28"	01:41'31"
20	05'26"	01:46'57"
21	05'34"	01:52'31"
22	05'35"	01:58'06"
23	05'34"	02:03'40"
24	05'32"	02:09'12"
25	05'33"	02:14'45"
26	05'45"	02:20'30"
27	05'45"	02:26'15"
28	05'40"	02:31'55"
29	05'53"	02:37'48"
30	05'51"	02:43'39"
31	05'53"	02:49'32"
32	05'47"	02:55'19"
33	05'42"	03:01'01"
34	06'13"	03:07'14"
35	06'27"	03:13'41"
36	06'07"	03:19'48"
37	06'21"	03:26'09"
38	06'10"	03:32'19"
39	06'24"	03:38'43"
40	06'54"	03:45'37"
41	06'52"	03:52'29"
42	06'28"	03:58'57"
42.1	08'23"	03:59'45"