老謝 2023/12/24 訓練日誌

老謝台東
ID 978

74 位追隨者

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老謝

全馬 | 05:42:25 | 08:06/km | 第44馬

「大溪厝紫微宮」大吉第六屆-嘉義馬拉松~國際管樂公益路跑（由2022/12/11延期）

官方成績
日期	2023-12-24
成績	05:42:25
總名次	528 / 752
分組名次	457 / 649
平均速度	08:06/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'48")

00:35'48"

01:12'40"

10 km

(01:12'40")

00:36'52" (+01'04")

15 km

(01:50'52")

00:38'12" (+02'24")

01:21'41" (+09'01")

20 km

(02:34'21")

00:43'29" (+07'41")

25 km

(03:14'41")

00:40'20" (+04'32")

01:28'59" (+16'19")

30 km

(04:03'20")

00:48'39" (+12'51")

35 km

(04:52'57")

00:49'37" (+13'49")

01:31'51" (+19'11")

40 km

(05:35'11")

00:42'14" (+06'26")

Finish

(05:42:25)

日期: 2023-12-24 06:20 - 平均心率: 139 - 卡路里: 2574 Cal - 總步數: 57322 - 平均步頻: 167 - 平均步幅: 71 cm - 溫度: 15°C - 濕度: 80.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'23"

(07'23")

07'22" (+00'36")

1001 / 1001

176 / 76

06'50"

(14'13")

06'49" (+00'03")

1002 / 2003

182 / 80

07'42"

(21'55")

07'40" (+00'54")

1002 / 3005

165 / 78

06'47"

(28'42")

06'46"

1001 / 4006

183 / 80

07'20"

(36'02")

07'19" (+00'33")

1000 / 5007

178 / 76

展開計圈分析

07'03"

(43'05")

07'02" (+00'16")

1002 / 6009

182 / 78

07'42"

(50'47")

07'41" (+00'55")

1001 / 7010

174 / 74

07'13"

(58'00")

07'12" (+00'26")

1000 / 8010

180 / 76

07'13"

(01:05'13")

07'12" (+00'26")

1002 / 9012

180 / 76

07'49"

(01:13'02")

07'48" (+01'02")

1001 / 10013

171 / 74

07'25"

(01:20'27")

07'25" (+00'39")

1000 / 11013

178 / 75

07'20"

(01:27'47")

07'19" (+00'33")

1000 / 12014

181 / 75

08'44"

(01:36'31")

08'43" (+01'57")

1000 / 13014

160 / 71

07'29"

(01:44'00")

07'28" (+00'42")

1000 / 14014

181 / 73

07'18"

(01:51'18")

07'17" (+00'31")

1000 / 15015

180 / 75

08'55"

(02:00'13")

08'55" (+02'09")

1000 / 16015

163 / 68

07'35"

(02:07'48")

07'34" (+00'48")

1000 / 17016

181 / 72

07'58"

(02:15'46")

07'57" (+01'11")

1001 / 18017

176 / 71

08'09"

(02:23'55")

08'07" (+01'21")

1002 / 19020

173 / 70

10'58"

(02:34'53")

10'56" (+04'10")

1002 / 20022

144 / 63

08'45"

(02:43'38")

08'44" (+01'58")

1001 / 21023

161 / 71

07'19"

(02:50'57")

07'18" (+00'32")

1000 / 22024

182 / 74

07'57"

(02:58'54")

07'56" (+01'10")

1000 / 23025

175 / 71

08'53"

(03:07'47")

08'52" (+02'06")

1001 / 24026

163 / 68

07'33"

(03:15'20")

07'33" (+00'47")

1000 / 25026

182 / 72

08'29"

(03:23'49")

08'28" (+01'42")

1000 / 26026

170 / 69

12'19"

(03:36'08")

12'18" (+05'32")

1000 / 27027

126 / 64

08'33"

(03:44'41")

08'32" (+01'46")

1001 / 28029

177 / 66

11'01"

(03:55'42")

11'00" (+04'14")

1000 / 29029

144 / 62

08'53"

(04:04'35")

08'52" (+02'06")

1000 / 30030

167 / 67

10'29"

(04:15'04")

10'28" (+03'42")

1000 / 31030

149 / 63

12'04"

(04:27'08")

12'03" (+05'17")

1000 / 32031

119 / 69

09'27"

(04:36'35")

09'25" (+02'39")

1001 / 33033

161 / 65

08'44"

(04:45'19")

08'44" (+01'58")

1000 / 34033

168 / 68

08'22"

(04:53'41")

08'22" (+01'36")

1000 / 35033

173 / 69

07'57"

(05:01'38")

07'56" (+01'10")

1000 / 36033

175 / 71

07'29"

(05:09'07")

07'28" (+00'42")

1000 / 37034

183 / 72

08'40"

(05:17'47")

08'39" (+01'53")

1000 / 38035

163 / 70

08'08"

(05:25'55")

08'07" (+01'21")

1000 / 39036

174 / 70

10'03"

(05:35'58")

10'01" (+03'15")

1001 / 40037

158 / 62

06'30"

(05:42'28")

07'50" (+01'04")

828 / 40866

181 / 70

賽後評分: 練心練體練技
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	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

12月累積里程 : 174.10 km

NIKE Run Swift 灰色系累積 : 3804.3 km

M1 上傳 | 10 months ago

留言

mileslin 恭喜完賽有進步 27至32有降速
加油

2023-12-27 22:50 ·

1 個人推


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'23"	00:07'23"
2	06'46"	00:14'09"
3	07'42"	00:21'51"
4	06'43"	00:28'34"
5	07'14"	00:35'48"
6	06'59"	00:42'47"
7	07'39"	00:50'26"
8	07'13"	00:57'39"
9	07'13"	01:04'52"
10	07'48"	01:12'40"
11	07'24"	01:20'04"
12	07'19"	01:27'23"
13	08'46"	01:36'09"
14	07'26"	01:43'35"
15	07'17"	01:50'52"
16	08'53"	01:59'45"
17	07'37"	02:07'22"
18	07'57"	02:15'19"
19	08'04"	02:23'23"
20	10'58"	02:34'21"
21	08'45"	02:43'06"
22	07'17"	02:50'23"
23	07'55"	02:58'18"
24	08'53"	03:07'11"
25	07'30"	03:14'41"
26	08'20"	03:23'01"
27	12'19"	03:35'20"
28	08'39"	03:43'59"
29	11'02"	03:55'01"
30	08'19"	04:03'20"
31	10'27"	04:13'47"
32	12'33"	04:26'20"
33	09'27"	04:35'47"
34	08'09"	04:43'56"
35	09'01"	04:52'57"
36	07'56"	05:00'53"
37	07'16"	05:08'09"
38	08'29"	05:16'38"
39	08'31"	05:25'09"
40	10'02"	05:35'11"
40.9	08'23"	05:42'28"