ZZJiang 2019/12/07 訓練日誌

ZZJiang 桃園
ID 154370

50 位追隨者

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ZZJiang

全馬 | 04:14:09 | 06:01/km | 第63馬

2019 第五屆飛龍盃烘爐地馬拉松

官方成績
日期	2019-12-07
成績	04:14:09
總名次	37 / 497
分組名次	10 / 162
平均速度	06:01/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'25")

00:30'25" (+05'32")

00:56'12" (+06'09")

10 km

(00:56'12")

00:25'47" (+00'54")

15 km

(01:21'22")

00:25'10" (+00'17")

00:50'03"

20 km

(01:46'15")

00:24'53"

25 km

(02:14'02")

00:27'47" (+02'54")

00:57'54" (+07'51")

30 km

(02:44'09")

00:30'07" (+05'14")

35 km

(03:15'43")

00:31'34" (+06'41")

01:06'44" (+16'41")

40 km

(03:50'53")

00:35'10" (+10'17")

Finish

(04:14:09)

日期: 2019-12-07 06:03 - 總爬升: 521 m - 平均心率: 163 - 卡路里: 2313 Cal - 總步數: 47946 - 平均步頻: 188 - 平均步幅: 87 cm

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'20"

(05'20")

05'18" (+00'33")

1003 / 1003

186 / 100

05'03"

(10'23")

05'02" (+00'17")

1000 / 2004

191 / 103

04'47"

(15'10")

04'45"

1003 / 3008

190 / 110

06'43"

(21'53")

06'42" (+01'57")

1000 / 4009

192 / 77

08'54"

(30'47")

08'53" (+04'08")

1000 / 5009

182 / 61

展開計圈分析

05'40"

(36'27")

05'39" (+00'54")

1001 / 6010

180 / 97

05'08"

(41'35")

05'07" (+00'22")

1002 / 7013

188 / 103

04'59"

(46'34")

04'58" (+00'13")

1002 / 8016

190 / 105

05'03"

(51'37")

05'02" (+00'17")

1001 / 9017

194 / 102

05'21"

(56'58")

05'20" (+00'35")

1002 / 10019

185 / 101

04'58"

(01:01'56")

04'57" (+00'12")

1000 / 11020

195 / 103

05'13"

(01:07'09")

05'12" (+00'27")

1002 / 12022

193 / 99

04'53"

(01:12'02")

04'52" (+00'07")

1000 / 13023

201 / 101

04'57"

(01:16'59")

04'56" (+00'11")

1002 / 14025

200 / 101

05'18"

(01:22'17")

05'16" (+00'31")

1003 / 15028

193 / 97

04'52"

(01:27'09")

04'51" (+00'06")

1001 / 16030

197 / 104

04'58"

(01:32'07")

04'57" (+00'12")

1001 / 17031

192 / 104

05'09"

(01:37'16")

05'08" (+00'23")

1001 / 18032

187 / 103

05'05"

(01:42'21")

05'04" (+00'19")

1000 / 19033

188 / 104

05'19"

(01:47'40")

05'18" (+00'33")

1000 / 20033

187 / 100

05'38"

(01:53'18")

05'37" (+00'52")

1001 / 21034

184 / 96

06'04"

(01:59'22")

06'03" (+01'18")

1000 / 22035

168 / 97

05'12"

(02:04'34")

05'11" (+00'26")

1000 / 23036

189 / 101

05'28"

(02:10'02")

05'27" (+00'42")

1001 / 24037

187 / 97

06'05"

(02:16'07")

06'04" (+01'19")

1001 / 25039

182 / 90

05'41"

(02:21'48")

05'40" (+00'55")

1000 / 26040

187 / 93

06'01"

(02:27'49")

05'59" (+01'14")

1002 / 27042

187 / 89

06'32"

(02:34'21")

06'31" (+01'46")

1002 / 28045

172 / 88

05'55"

(02:40'16")

05'54" (+01'09")

1002 / 29047

189 / 89

05'56"

(02:46'12")

05'55" (+01'10")

1000 / 30048

187 / 90

06'14"

(02:52'26")

06'13" (+01'28")

1001 / 31050

183 / 87

06'04"

(02:58'30")

06'03" (+01'18")

1001 / 32052

187 / 87

06'47"

(03:05'17")

06'45" (+02'00")

1002 / 33054

178 / 82

06'18"

(03:11'35")

06'17" (+01'32")

1001 / 34056

185 / 85

06'33"

(03:18'08")

06'32" (+01'47")

1002 / 35059

183 / 83

06'16"

(03:24'24")

06'15" (+01'30")

1000 / 36059

186 / 85

06'55"

(03:31'19")

06'54" (+02'09")

1001 / 37061

177 / 81

10'39"

(03:41'58")

10'37" (+05'52")

1001 / 38063

205 / 45

05'26"

(03:47'24")

05'25" (+00'40")

1002 / 39065

182 / 101

06'42"

(03:54'06")

06'41" (+01'56")

1002 / 40067

183 / 81

07'23"

(04:01'29")

07'22" (+02'37")

1001 / 41068

183 / 73

12'12"

(04:13'41")

12'11" (+07'26")

1000 / 42069

211 / 38

00'24"

(04:14'05")

05'17" (+00'32")

75 / 42144

180 / 105

桃園

ZZJiang

留言

賽後評分: 路線指示沒有很清楚
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

12月累積里程 : 289.24 km

母子鱷魚ㄚ拖III_Army Green 累積 : 959.1 km

MW Watch 上傳 | 4 years ago

R9353L 和朱志欽說推

留言


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'18"	00:05'18"
2	04'57"	00:10'15"
3	04'46"	00:15'01"
4	05'59"	00:21'00"
5	09'25"	00:30'25"
6	05'34"	00:35'59"
7	05'05"	00:41'04"
8	04'57"	00:46'01"
9	04'57"	00:50'58"
10	05'14"	00:56'12"
11	04'58"	01:01'10"
12	05'10"	01:06'20"
13	04'52"	01:11'12"
14	04'53"	01:16'05"
15	05'17"	01:21'22"
16	04'46"	01:26'08"
17	04'54"	01:31'02"
18	05'09"	01:36'11"
19	04'55"	01:41'06"
20	05'09"	01:46'15"
21	05'33"	01:51'48"
22	06'04"	01:57'52"
23	05'14"	02:03'06"
24	05'16"	02:08'22"
25	05'40"	02:14'02"
26	05'56"	02:19'58"
27	05'57"	02:25'55"
28	06'34"	02:32'29"
29	05'49"	02:38'18"
30	05'51"	02:44'09"
31	06'13"	02:50'22"
32	06'01"	02:56'23"
33	06'42"	03:03'05"
34	06'09"	03:09'14"
35	06'29"	03:15'43"
36	06'16"	03:21'59"
37	06'54"	03:28'53"
38	08'42"	03:37'35"
39	07'51"	03:45'26"
40	05'27"	03:50'53"
41	07'02"	03:57'55"
42	10'00"	04:07'55"
42.1	41'55"	04:14'05"