莊英良 2023/09/30 訓練日誌

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ID 135646

40 位追隨者

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莊英良

全馬 | 06:26:11 | 09:09/km | 第108馬

2023 新竹市「戀戀海岸線」全國馬拉松

官方成績
日期	2023-09-30
成績	06:26:11
總名次	- / -
分組名次	- / -
平均速度	09:09/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'32")

00:34'32"

01:14'06"

10 km

(01:14'06")

00:39'34" (+05'02")

15 km

(01:58'22")

00:44'16" (+09'44")

01:26'04" (+11'58")

20 km

(02:40'10")

00:41'48" (+07'16")

25 km

(03:24'50")

00:44'40" (+10'08")

01:30'08" (+16'02")

30 km

(04:10'18")

00:45'28" (+10'56")

35 km

(04:57'50")

00:47'32" (+13'00")

01:39'21" (+25'15")

40 km

(05:49'39")

00:51'49" (+17'17")

Finish

(06:26:11)

日期: 2023-09-30 05:31 - 總爬升: 263 m - 地點: 新竹 - 天氣: 炎熱 - 平均心率: 141 - 卡路里: 3128 Cal - 總步數: 56198 - 平均步頻: 145 - 平均步幅: 76 cm - 溫度: 27°C - 濕度: 85%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'17"

(07'17")

07'16" (+00'44")

1000 / 1000

170 / 80

06'33"

(13'50")

06'32"

1000 / 2000

184 / 82

06'48"

(20'38")

06'47" (+00'15")

1001 / 3001

180 / 81

07'20"

(27'58")

07'19" (+00'47")

1001 / 4003

172 / 79

06'53"

(34'51")

06'52" (+00'20")

1002 / 5005

182 / 79

展開計圈分析

07'17"

(42'08")

07'16" (+00'44")

1000 / 6006

178 / 76

09'10"

(51'18")

09'10" (+02'38")

1000 / 7006

162 / 67

07'38"

(58'56")

07'37" (+01'05")

1001 / 8007

177 / 73

08'24"

(01:07'20")

08'23" (+01'51")

1001 / 9008

169 / 70

07'46"

(01:15'06")

07'45" (+01'13")

1000 / 10009

176 / 73

08'16"

(01:23'22")

08'15" (+01'43")

1000 / 11010

172 / 69

09'58"

(01:33'20")

09'57" (+03'25")

1001 / 12011

157 / 63

08'45"

(01:42'05")

08'44" (+02'12")

1000 / 13012

167 / 68

09'28"

(01:51'33")

09'27" (+02'55")

1001 / 14014

149 / 70

09'38"

(02:01'11")

09'37" (+03'05")

1000 / 15015

154 / 67

07'03"

(02:08'14")

07'02" (+00'30")

1000 / 16015

157 / 89

07'30"

(02:15'44")

07'29" (+00'57")

1002 / 17017

149 / 89

08'36"

(02:24'20")

08'35" (+02'03")

1000 / 18017

143 / 81

08'09"

(02:32'29")

08'09" (+01'37")

1000 / 19017

149 / 82

09'54"

(02:42'23")

09'53" (+03'21")

1000 / 20018

129 / 78

08'39"

(02:51'02")

08'38" (+02'06")

1001 / 21019

146 / 79

09'04"

(03:00'06")

09'03" (+02'31")

1000 / 22020

142 / 77

10'17"

(03:10'23")

10'16" (+03'44")

1000 / 23020

133 / 73

09'03"

(03:19'26")

09'01" (+02'29")

1002 / 24023

142 / 77

09'10"

(03:28'36")

09'08" (+02'36")

1002 / 25025

138 / 79

08'37"

(03:37'13")

08'36" (+02'04")

1001 / 26026

140 / 82

09'39"

(03:46'52")

09'38" (+03'06")

1000 / 27027

129 / 80

08'44"

(03:55'36")

08'43" (+02'11")

1000 / 28027

147 / 77

08'34"

(04:04'10")

08'33" (+02'01")

1000 / 29028

136 / 85

10'34"

(04:14'44")

10'33" (+04'01")

1000 / 30028

123 / 76

10'11"

(04:24'55")

10'09" (+03'37")

1002 / 31030

120 / 81

08'51"

(04:33'46")

08'50" (+02'18")

1001 / 32031

141 / 79

09'38"

(04:43'24")

09'37" (+03'05")

1000 / 33032

127 / 81

09'34"

(04:52'58")

09'33" (+03'01")

1000 / 34032

138 / 75

10'29"

(05:03'27")

10'28" (+03'56")

1000 / 35033

130 / 73

11'55"

(05:15'22")

11'54" (+05'22")

1000 / 36033

114 / 73

10'25"

(05:25'47")

10'23" (+03'51")

1001 / 37035

132 / 72

02'26"

(05:28'13")

10'22" (+03'50")

234 / 37269

134 / 71

09'59"

(05:38'12")

09'58" (+03'26")

1000 / 38270

131 / 76

09'44"

(05:47'56")

09'43" (+03'11")

1000 / 39271

133 / 77

11'06"

(05:59'02")

11'05" (+04'33")

1000 / 40271

123 / 72

10'22"

(06:09'24")

10'21" (+03'49")

1000 / 41272

129 / 74

10'44"

(06:20'08")

10'43" (+04'11")

1000 / 42272

126 / 73

賽後評分: 補給佳風景美
給 5 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

9月累積里程 : 149.97 km

Saucony Kinvara 12 累積 : 738.2 km

MW Watch 上傳 | 1 year ago

留言


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'15"	00:07'15"
2	06'31"	00:13'46"
3	06'41"	00:20'27"
4	07'20"	00:27'47"
5	06'45"	00:34'32"
6	07'08"	00:41'40"
7	09'01"	00:50'41"
8	07'31"	00:58'12"
9	08'22"	01:06'34"
10	07'32"	01:14'06"
11	08'04"	01:22'10"
12	09'44"	01:31'54"
13	08'36"	01:40'30"
14	09'28"	01:49'58"
15	08'24"	01:58'22"
16	08'09"	02:06'31"
17	07'25"	02:13'56"
18	08'38"	02:22'34"
19	07'41"	02:30'15"
20	09'55"	02:40'10"
21	08'03"	02:48'13"
22	08'40"	02:56'53"
23	10'25"	03:07'18"
24	08'46"	03:16'04"
25	08'46"	03:24'50"
26	08'49"	03:33'39"
27	08'21"	03:42'00"
28	09'32"	03:51'32"
29	08'55"	04:00'27"
30	09'51"	04:10'18"
31	09'46"	04:20'04"
32	09'07"	04:29'11"
33	09'03"	04:38'14"
34	10'00"	04:48'14"
35	09'36"	04:57'50"
36	11'29"	05:09'19"
37	10'31"	05:19'50"
38	10'06"	05:29'56"
39	10'01"	05:39'57"
40	09'42"	05:49'39"
41	10'53"	06:00'32"
42	10'29"	06:11'01"
43	10'17"	06:21'18"
42.9	-55'-25"	06:26'11"