周建良 2023/08/19 訓練日誌 | Marathon's World

周建良新北市
ID 443941

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全馬 | 04:40:41 | 06:39/km | 第33馬

2023 鄉鎮之美馬拉松-后里場

官方成績
日期	2023-08-19
成績	04:40:41
總名次	- / -
分組名次	- / -
平均速度	06:39/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'31")

00:29'31" (+00'08")

00:58'54"

10 km

(00:58'54")

00:29'23"

15 km

(01:30'49")

00:31'55" (+02'32")

01:03'33" (+04'39")

20 km

(02:02'27")

00:31'38" (+02'15")

25 km

(02:33'08")

00:30'41" (+01'18")

01:05'03" (+06'09")

30 km

(03:07'30")

00:34'22" (+04'59")

35 km

(03:39'58")

00:32'28" (+03'05")

01:03'21" (+04'27")

40 km

(04:10'51")

00:30'53" (+01'30")

Finish

(04:40:41)

日期: 2023-08-19 05:00 - 總爬升: 297 m - 平均心率: 142 - 卡路里: 2105 Cal - 平均步頻: 178 - 溫度: 24°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

06'11"

(06'11")

06'11" (+04'50")

1000 / 1000

2

05'47"

(11'58")

05'47" (+04'26")

1000 / 2000

3

03'01"

(15'00")

06'08" (+04'47")

491 / 2491

4

00'15"

(15'15")

07'13" (+05'52")

34 / 2526

5

03'00"

(18'15")

06'00" (+04'39")

499 / 3025

展開計圈分析

6

00'15"

(18'30")

05'58" (+04'37")

41 / 3067

7

03'00"

(21'30")

05'57" (+04'36")

503 / 3570

8

00'15"

(21'45")

06'17" (+04'56")

39 / 3610

9

05'00"

(26'45")

05'52" (+04'31")

850 / 4460

10

00'15"

(27'00")

05'05" (+03'44")

49 / 4509

11

03'00"

(30'00")

05'17" (+03'56")

566 / 5076

12

00'15"

(30'15")

05'11" (+03'50")

48 / 5124

13

03'00"

(33'15")

05'20" (+03'59")

562 / 5686

14

00'15"

(33'30")

06'07" (+04'46")

40 / 5727

15

05'38"

(39'08")

05'38" (+04'17")

1000 / 6727

16

04'21"

(43'29")

06'18" (+04'57")

691 / 7418

17

05'48"

(49'18")

05'48" (+04'27")

1000 / 8418

18

06'05"

(55'24")

06'05" (+04'44")

1000 / 9418

19

06'04"

(01:01'29")

06'04" (+04'43")

1000 / 10418

20

06'26"

(01:07'55")

06'26" (+05'05")

1000 / 11418

21

05'34"

(01:13'30")

05'34" (+04'13")

1000 / 12418

22

05'28"

(01:18'59")

05'28" (+04'07")

1000 / 13418

23

06'11"

(01:25'10")

06'11" (+04'50")

1000 / 14418

24

08'09"

(01:33'19")

08'09" (+06'48")

1000 / 15418

25

05'50"

(01:39'10")

05'50" (+04'29")

1000 / 16418

26

06'48"

(01:45'58")

06'48" (+05'27")

1000 / 17418

27

06'25"

(01:52'24")

06'25" (+05'04")

1000 / 18418

28

06'39"

(01:59'03")

06'39" (+05'18")

1000 / 19418

29

05'55"

(02:04'58")

05'55" (+04'34")

1000 / 20418

30

05'46"

(02:10'44")

05'46" (+04'25")

1000 / 21418

31

06'01"

(02:16'46")

06'01" (+04'40")

1000 / 22418

32

05'56"

(02:22'42")

05'56" (+04'35")

1000 / 23418

33

06'58"

(02:29'40")

06'58" (+05'37")

1000 / 24418

34

06'00"

(02:35'41")

06'00" (+04'39")

1000 / 25418

35

06'49"

(02:42'30")

06'49" (+05'28")

1000 / 26418

36

06'12"

(02:48'43")

06'12" (+04'51")

1000 / 27418

37

06'42"

(02:55'25")

06'42" (+05'21")

1000 / 28418

38

07'21"

(03:02'46")

07'21" (+06'00")

1000 / 29418

39

06'02"

(03:08'49")

06'02" (+04'41")

1000 / 30418

40

06'12"

(03:15'02")

06'12" (+04'51")

1000 / 31418

41

06'16"

(03:21'18")

06'16" (+04'55")

1000 / 32418

42

07'09"

(03:28'28")

07'09" (+05'48")

1000 / 33418

43

06'30"

(03:34'58")

06'30" (+05'09")

1000 / 34418

44

07'34"

(03:42'32")

07'34" (+06'13")

1000 / 35418

45

05'47"

(03:48'19")

05'47" (+04'26")

1000 / 36418

46

06'42"

(03:55'02")

06'42" (+05'21")

1000 / 37418

47

06'01"

(04:01'03")

06'01" (+04'40")

1000 / 38418

48

05'58"

(04:07'02")

05'58" (+04'37")

1000 / 39418

49

06'32"

(04:13'34")

06'32" (+05'11")

1000 / 40418

50

06'43"

(04:20'17")

06'43" (+05'22")

1000 / 41418

51

20'15"

(04:40'32")

20'15" (+18'54")

1000 / 42418

52

00'07"

(04:40'40")

01'21"

90 / 42509

賽後評分: 賺ㄧ馬
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

8月累積里程 : 166.35 km

TCX 2.0 上傳 | 1 year ago

·


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'07"	00:06'07"
2	05'47"	00:11'54"
3	06'06"	00:18'00"
4	06'12"	00:24'12"
5	05'19"	00:29'31"
6	05'26"	00:34'57"
7	05'42"	00:40'39"
8	06'16"	00:46'55"
9	06'01"	00:52'56"
10	05'58"	00:58'54"
11	05'58"	01:04'52"
12	06'15"	01:11'07"
13	05'25"	01:16'32"
14	06'03"	01:22'35"
15	08'14"	01:30'49"
16	05'43"	01:36'32"
17	05'52"	01:42'24"
18	10'21"	01:52'45"
19	03'29"	01:56'14"
20	06'13"	02:02'27"
21	07'59"	02:10'26"
22	03'37"	02:14'03"
23	05'55"	02:19'58"
24	07'09"	02:27'07"
25	06'01"	02:33'08"
26	06'32"	02:39'40"
27	08'43"	02:48'23"
28	03'47"	02:52'10"
29	07'58"	03:00'08"
30	07'22"	03:07'30"
31	05'04"	03:12'34"
32	06'00"	03:18'34"
33	07'18"	03:25'52"
34	06'31"	03:32'23"
35	07'35"	03:39'58"
36	07'42"	03:47'40"
37	03'44"	03:51'24"
38	14'38"	04:06'02"
39	00'01"	04:06'03"
40	04'48"	04:10'51"
41	06'29"	04:17'20"
42	22'00"	04:39'20"
42.5	02'27"	04:40'37"

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