于立根 2023/11/04 訓練日誌

于立根花蓮
ID 338363

31 位追隨者

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于立根

全馬 | 06:05:08 | 08:39/km | 第66馬

2023 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2023-11-04
成績	06:05:08
總名次	- / -
分組名次	- / -
平均速度	08:39/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'27")

00:34'27" (+10'17")

01:13'18" (+20'41")

10 km

(01:13'18")

00:38'51" (+14'41")

15 km

(01:50'02")

00:36'44" (+12'34")

01:16'53" (+24'16")

20 km

(02:30'11")

00:40'09" (+15'59")

25 km

(03:12'06")

00:41'55" (+17'45")

01:26'03" (+33'26")

30 km

(03:56'14")

00:44'08" (+19'58")

35 km

(04:24'41")

00:28'27" (+04'17")

00:52'37"

40 km

(04:48'51")

00:24'10"

Finish

(06:05:08)

日期: 2023-11-04 06:41 - 總爬升: 3314 m - 地點: 太魯閣國家公園 - 天氣: 🌞 - 平均心率: 138 - 卡路里: 2543 Cal - 總步數: 56420 - 平均步頻: 154 - 平均步幅: 87 cm - 溫度: 22°C - 濕度: 78%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'06"

(07'06")

07'05" (+06'36")

1000 / 1000

178 / 78

06'38"

(13'44")

06'37" (+06'08")

1002 / 2002

181 / 83

06'30"

(20'14")

06'29" (+06'00")

1000 / 3002

181 / 84

06'44"

(26'58")

06'43" (+06'14")

1001 / 4003

180 / 82

07'36"

(34'34")

07'35" (+07'06")

1001 / 5005

165 / 79

展開計圈分析

10'20"

(44'54")

10'18" (+09'49")

1001 / 6006

142 / 68

07'16"

(52'10")

07'15" (+06'46")

1001 / 7008

173 / 79

07'49"

(59'59")

07'48" (+07'19")

1000 / 8009

161 / 79

06'35"

(01:06'34")

06'34" (+06'05")

1000 / 9009

178 / 85

06'44"

(01:13'18")

06'41" (+06'12")

1006 / 10016

180 / 82

08'25"

(01:21'43")

08'24" (+07'55")

1000 / 11016

150 / 78

04'42"

(01:26'25")

04'41" (+04'12")

1001 / 12017

177 / 120

06'34"

(01:32'59")

06'33" (+06'04")

1002 / 13019

179 / 85

09'48"

(01:42'47")

09'47" (+09'18")

1000 / 14020

144 / 70

08'33"

(01:51'20")

08'32" (+08'03")

1000 / 15020

162 / 72

09'24"

(02:00'44")

09'21" (+08'52")

1003 / 16024

152 / 69

12'26"

(02:13'10")

07'40" (+07'11")

1619 / 17644

161 / 80

07'12"

(02:20'22")

07'09" (+06'40")

1006 / 18650

147 / 94

07'55"

(02:28'17")

07'29" (+07'00")

1057 / 19707

154 / 86

06'51"

(02:35'08")

06'47" (+06'18")

1009 / 20717

147 / 99

15'00"

(02:50'08")

12'15" (+11'46")

1223 / 21941

138 / 59

05'41"

(02:55'49")

05'41" (+05'12")

1000 / 22941

129 / 136

07'26"

(03:03'15")

07'25" (+06'56")

1000 / 23941

168 / 79

10'45"

(03:14'00")

10'44" (+10'15")

1000 / 24941

125 / 74

08'49"

(03:22'49")

08'48" (+08'19")

1000 / 25942

153 / 73

05'25"

(03:28'14")

05'21" (+04'52")

1010 / 26953

155 / 120

07'45"

(03:35'59")

07'45" (+07'16")

1000 / 27953

143 / 89

15'06"

(03:51'05")

13'01" (+12'32")

1159 / 29112

122 / 62

10'49"

(04:01'54")

10'48" (+10'19")

1000 / 30112

127 / 72

07'19"

(04:09'13")

07'17" (+06'48")

1003 / 31116

162 / 84

08'11"

(04:17'24")

08'09" (+07'40")

1002 / 32118

131 / 93

01'50"

(04:19'14")

01'49" (+01'20")

1005 / 33124

129 / 422

05'26"

(04:24'40")

03'37" (+03'08")

1497 / 34621

167 / 164

10'41"

(04:35'21")

07'00" (+06'31")

1524 / 36146

165 / 86

05'04"

(04:40'25")

05'03" (+04'34")

1001 / 37148

153 / 128

06'29"

(04:46'54")

06'19" (+05'50")

1024 / 38173

172 / 91

00'30"

(04:47'24")

00'29"

1005 / 39178

180 / 1116

03'12"

(04:50'36")

03'11" (+02'42")

1003 / 40181

183 / 170

11'27"

(05:02'03")

09'05" (+08'36")

1258 / 41440

143 / 76

08'33"

(05:10'36")

06'57" (+06'28")

1227 / 42667

156 / 91

07'16"

(05:17'52")

07'15" (+06'46")

1002 / 43669

154 / 89

07'47"

(05:25'39")

07'46" (+07'17")

1000 / 44670

160 / 79

07'15"

(05:32'54")

07'14" (+06'45")

1001 / 45672

171 / 80

07'36"

(05:40'30")

07'35" (+07'06")

1001 / 46673

152 / 86

14'57"

(05:55'27")

09'45" (+09'16")

1532 / 48205

146 / 70

水不夠

賽前宣言: 無傷完賽

賽後評分: 好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~128	65~79%
2:M馬拉松配速區	128~145	79~89%
3:T乳酸耐力區	145~149	89~92%
4:A無氧耐力區	149~158	92~97.5%
5:I最大耗氧區	158~163	97.5~100%
最大心率為163 點此去設定最大心率

11月累積里程 : 166.23 km

MW Watch 上傳 | 12 months ago

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'06"	00:07'06"
2	06'38"	00:13'44"
3	06'30"	00:20'14"
4	06'41"	00:26'55"
5	07'32"	00:34'27"
6	10'17"	00:44'44"
7	07'14"	00:51'58"
8	07'40"	00:59'38"
9	06'30"	01:06'08"
10	07'10"	01:13'18"
11	07'41"	01:20'59"
12	04'44"	01:25'43"
13	06'29"	01:32'12"
14	08'52"	01:41'04"
15	08'58"	01:50'02"
16	10'38"	02:00'40"
17	12'30"	02:13'10"
18	00'15"	02:13'25"
19	09'24"	02:22'49"
20	07'22"	02:30'11"
21	05'17"	02:35'28"
22	14'40"	02:50'08"
23	04'53"	02:55'01"
24	07'12"	03:02'13"
25	09'53"	03:12'06"
26	09'18"	03:21'24"
27	06'45"	03:28'09"
28	06'21"	03:34'30"
29	16'35"	03:51'05"
30	05'09"	03:56'14"
31	10'16"	04:06'30"
32	08'09"	04:14'39"
33	04'24"	04:19'03"
34	00'54"	04:19'57"
35	04'44"	04:24'41"
36	10'40"	04:35'21"
37	02'32"	04:37'53"
38	09'01"	04:46'54"
39	00'02"	04:46'56"
40	01'55"	04:48'51"
41	07'09"	04:56'00"
42	06'35"	05:02'35"
43	08'01"	05:10'36"
44	06'35"	05:17'11"
45	07'21"	05:24'32"
46	07'17"	05:31'49"
47	07'53"	05:39'42"
48	15'45"	05:55'27"
49	09'19"	06:04'46"
49.1	03'21"	06:05'08"