吳俊紹(七彩麻雀) 2024/03/23 訓練日誌

吳俊紹(七彩麻雀) 桃園
ID 221115

129 位追隨者

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吳俊紹(七彩麻雀)

50.0 km | 07:51:06 | 09:25/km | 第42馬

第8屆馬祖北竿硬地超級馬拉松賽

官方成績
日期	2024-03-23
成績	07:51:06
總名次	- / -
分組名次	- / -
平均速度	09:25/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:39'28")

00:39'28"

01:25'38"

10 km

(01:25'38")

00:46'10" (+06'42")

15 km

(02:13'25")

00:47'47" (+08'19")

01:40'18" (+14'40")

20 km

(03:05'56")

00:52'31" (+13'03")

25 km

(03:48'18")

00:42'22" (+02'54")

01:26'30" (+00'52")

30 km

(04:32'26")

00:44'08" (+04'40")

35 km

(05:17'10")

00:44'44" (+05'16")

01:32'29" (+06'51")

40 km

(06:04'55")

00:47'45" (+08'17")

45 km

(06:52'36")

00:47'41" (+08'13")

01:37'47" (+12'09")

50 km

(07:42'42")

00:50'06" (+10'38")

Finish

(07:51:06)

日期: 2024-03-23 07:00 - 總爬升: 1601 m - 地點: 馬祖北竿 - 天氣: 陰 - 平均心率: 143 - 卡路里: 3226 Cal - 總步數: 73516 - 平均步頻: 156 - 平均步幅: 68 cm - 溫度: 18°C - 濕度: 88.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'40"

(07'40")

07'39" (+01'19")

1001 / 1001

164 / 79

09'16"

(16'56")

09'15" (+02'55")

1000 / 2002

147 / 73

06'40"

(23'36")

06'39" (+00'19")

1001 / 3004

166 / 90

07'25"

(31'01")

07'24" (+01'04")

1002 / 4006

164 / 82

09'14"

(40'15")

09'13" (+02'53")

1000 / 5006

169 / 64

展開計圈分析

11'16"

(51'31")

11'13" (+04'53")

1003 / 6009

143 / 62

07'49"

(59'20")

07'48" (+01'28")

1001 / 7011

181 / 70

08'59"

(01:08'19")

08'58" (+02'38")

1000 / 8012

165 / 67

08'54"

(01:17'13")

08'52" (+02'32")

1002 / 9014

199 / 56

09'48"

(01:27'01")

09'47" (+03'27")

1000 / 10014

175 / 58

09'13"

(01:36'14")

09'11" (+02'51")

1002 / 11016

185 / 58

09'54"

(01:46'08")

09'54" (+03'34")

1000 / 12016

134 / 75

07'27"

(01:53'35")

07'27" (+01'07")

1000 / 13016

163 / 82

11'02"

(02:04'37")

11'01" (+04'41")

1000 / 14017

197 / 45

10'01"

(02:14'38")

09'59" (+03'39")

1001 / 15019

214 / 46

06'21"

(02:20'59")

06'20"

1000 / 16020

183 / 85

21'27"

(02:42'26")

21'25" (+15'05")

1000 / 17021

66 / 70

08'29"

(02:50'55")

08'28" (+02'08")

1000 / 18021

173 / 67

09'27"

(03:00'22")

09'25" (+03'05")

1002 / 19023

137 / 77

07'20"

(03:07'42")

07'19" (+00'59")

1001 / 20025

166 / 81

08'16"

(03:15'58")

08'15" (+01'55")

1002 / 21027

142 / 84

07'29"

(03:23'27")

07'28" (+01'08")

1002 / 22029

159 / 83

09'22"

(03:32'49")

09'21" (+03'01")

1001 / 23030

147 / 72

09'48"

(03:42'37")

09'47" (+03'27")

1000 / 24030

137 / 74

07'53"

(03:50'30")

07'51" (+01'31")

1002 / 25033

159 / 79

08'12"

(03:58'42")

08'11" (+01'51")

1000 / 26034

146 / 83

10'50"

(04:09'32")

10'49" (+04'29")

1000 / 27035

193 / 47

09'07"

(04:18'39")

09'05" (+02'45")

1002 / 28037

200 / 54

07'16"

(04:25'55")

07'15" (+00'55")

1001 / 29039

185 / 74

10'52"

(04:36'47")

10'51" (+04'31")

1000 / 30039

135 / 68

10'48"

(04:47'35")

10'47" (+04'27")

1000 / 31039

169 / 54

08'47"

(04:56'22")

08'46" (+02'26")

1000 / 32040

171 / 66

07'22"

(05:03'44")

07'21" (+01'01")

1000 / 33040

172 / 78

09'34"

(05:13'18")

09'34" (+03'14")

1000 / 34040

150 / 69

09'39"

(05:22'57")

09'38" (+03'18")

1000 / 35041

134 / 77

08'19"

(05:31'16")

08'18" (+01'58")

1000 / 36041

142 / 84

12'04"

(05:43'20")

12'02" (+05'42")

1002 / 37043

120 / 68

06'49"

(05:50'09")

06'48" (+00'28")

1000 / 38043

172 / 85

10'43"

(06:00'52")

10'42" (+04'22")

1001 / 39045

129 / 72

10'41"

(06:11'33")

10'40" (+04'20")

1000 / 40045

203 / 45

07'16"

(06:18'49")

07'15" (+00'55")

1000 / 41046

182 / 75

07'55"

(06:26'44")

07'54" (+01'34")

1000 / 42046

170 / 74

10'38"

(06:37'22")

10'37" (+04'17")

1000 / 43047

140 / 66

12'02"

(06:49'24")

12'01" (+05'41")

1000 / 44047

156 / 53

08'04"

(06:57'28")

08'03" (+01'43")

1001 / 45049

151 / 81

09'18"

(07:06'46")

09'17" (+02'57")

1000 / 46050

144 / 74

08'51"

(07:15'37")

08'50" (+02'30")

1001 / 47051

149 / 75

10'24"

(07:26'01")

10'23" (+04'03")

1000 / 48052

135 / 70

10'39"

(07:36'40")

10'38" (+04'18")

1000 / 49052

134 / 69

11'38"

(07:48'18")

11'37" (+05'17")

1000 / 50052

129 / 66

桃園

吳俊紹(七彩麻雀)

留言

賽前宣言: 加油

賽後評分: 路線最硬，工作人員超熱情
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

3月累積里程 : 135.93 km

Hoka clifton 9 累積 : 564.9 km

MW Watch 上傳 | 8 months ago

光明RUN-511, 陳榮興和其他 1 人說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'33"	00:07'33"
2	09'05"	00:16'38"
3	06'45"	00:23'23"
4	07'12"	00:30'35"
5	08'53"	00:39'28"
6	11'21"	00:50'49"
7	07'54"	00:58'43"
8	07'55"	01:06'38"
9	09'29"	01:16'07"
10	09'31"	01:25'38"
11	09'24"	01:35'02"
12	10'00"	01:45'02"
13	07'01"	01:52'03"
14	10'57"	02:03'00"
15	10'25"	02:13'25"
16	05'41"	02:19'06"
17	20'40"	02:39'46"
18	09'02"	02:48'48"
19	09'58"	02:58'46"
20	07'10"	03:05'56"
21	07'14"	03:13'10"
22	08'32"	03:21'42"
23	08'22"	03:30'04"
24	08'06"	03:38'10"
25	10'08"	03:48'18"
26	06'49"	03:55'07"
27	10'24"	04:05'31"
28	10'54"	04:16'25"
29	06'14"	04:22'39"
30	09'47"	04:32'26"
31	09'18"	04:41'44"
32	10'36"	04:52'20"
33	07'23"	04:59'43"
34	09'21"	05:09'04"
35	08'06"	05:17'10"
36	10'21"	05:27'31"
37	09'59"	05:37'30"
38	08'54"	05:46'24"
39	07'53"	05:54'17"
40	10'38"	06:04'55"
41	09'56"	06:14'51"
42	07'07"	06:21'58"
43	09'37"	06:31'35"
44	09'26"	06:41'01"
45	11'35"	06:52'36"
46	07'10"	06:59'46"
47	10'24"	07:10'10"
48	08'29"	07:18'39"
49	10'23"	07:29'02"
50	13'40"	07:42'42"
51	07'38"	07:50'20"
50.5	-1'-31"	07:51'06"