莊英良 2020/12/27 訓練日誌

莊英良新竹
ID 135646

40 位追隨者

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莊英良

全馬 | 05:02:16 | 07:09/km | 第76馬

2020 臺灣國際馬拉松賽(我愛新竹)

官方成績
日期	2020-12-27
成績	05:02:16
總名次	- / -
分組名次	- / -
平均速度	07:09/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'46")

00:28'46"

00:59'02"

10 km

(00:59'02")

00:30'16" (+01'30")

15 km

(01:31'11")

00:32'09" (+03'23")

01:05'31" (+06'29")

20 km

(02:04'33")

00:33'22" (+04'36")

25 km

(02:39'22")

00:34'49" (+06'03")

01:10'20" (+11'18")

30 km

(03:14'53")

00:35'31" (+06'45")

35 km

(03:56'22")

00:41'29" (+12'43")

01:26'57" (+27'55")

40 km

(04:41'50")

00:45'28" (+16'42")

Finish

(05:02:16)

日期: 2020-12-27 06:00 - 總爬升: 300 m - 地點: 竹北 - 天氣: 陰天 - 平均心率: 154 - 卡路里: 3056 Cal - 總步數: 52560 - 平均步頻: 173 - 平均步幅: 79 cm - 溫度: 18°C - 濕度: 90% - PM2.5: 良好(18)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'15"

(06'15")

06'14" (+00'47")

1001 / 1001

179 / 89

05'48"

(12'03")

05'47" (+00'20")

1000 / 2001

186 / 92

05'27"

(17'30")

05'27"

1000 / 3001

186 / 98

05'50"

(23'20")

05'49" (+00'22")

1000 / 4002

186 / 91

05'52"

(29'12")

05'51" (+00'24")

1001 / 5004

187 / 91

展開計圈分析

06'10"

(35'22")

06'09" (+00'42")

1000 / 6005

183 / 88

06'06"

(41'28")

06'05" (+00'38")

1001 / 7006

184 / 88

06'21"

(47'49")

06'20" (+00'53")

1000 / 8006

182 / 86

06'06"

(53'55")

06'05" (+00'38")

1002 / 9008

186 / 87

06'13"

(01:00'08")

06'12" (+00'45")

1000 / 10008

182 / 88

06'14"

(01:06'22")

06'13" (+00'46")

1002 / 11010

185 / 86

06'16"

(01:12'38")

06'15" (+00'48")

1000 / 12011

185 / 86

06'35"

(01:19'13")

06'33" (+01'06")

1004 / 13015

177 / 85

06'43"

(01:25'56")

06'42" (+01'15")

1002 / 14017

180 / 82

06'38"

(01:32'34")

06'37" (+01'10")

1001 / 15019

184 / 81

07'10"

(01:39'44")

07'08" (+01'41")

1002 / 16022

178 / 78

06'28"

(01:46'12")

06'27" (+01'00")

1001 / 17023

185 / 83

07'05"

(01:53'17")

07'03" (+01'36")

1002 / 18026

180 / 78

06'31"

(01:59'48")

06'30" (+01'03")

1001 / 19027

183 / 83

07'09"

(02:06'57")

07'08" (+01'41")

1000 / 20028

175 / 79

06'52"

(02:13'49")

06'51" (+01'24")

1000 / 21028

184 / 79

06'52"

(02:20'41")

06'51" (+01'24")

1001 / 22030

183 / 79

07'02"

(02:27'43")

07'01" (+01'34")

1002 / 23032

182 / 78

07'18"

(02:35'01")

07'17" (+01'50")

1001 / 24034

173 / 78

06'38"

(02:41'39")

06'37" (+01'10")

1002 / 25036

183 / 82

06'48"

(02:48'27")

06'47" (+01'20")

1001 / 26037

183 / 80

07'10"

(02:55'37")

07'09" (+01'42")

1001 / 27039

176 / 79

07'07"

(03:02'44")

07'06" (+01'39")

1000 / 28040

181 / 77

07'25"

(03:10'09")

07'24" (+01'57")

1001 / 29042

175 / 76

07'41"

(03:17'50")

07'40" (+02'13")

1000 / 30042

178 / 73

08'39"

(03:26'29")

08'38" (+03'11")

1000 / 31042

170 / 67

08'08"

(03:34'37")

08'07" (+02'40")

1000 / 32043

162 / 75

08'15"

(03:42'52")

08'15" (+02'48")

1000 / 33043

168 / 71

08'16"

(03:51'08")

08'16" (+02'49")

1000 / 34043

167 / 72

08'15"

(03:59'23")

08'14" (+02'47")

1001 / 35044

161 / 75

09'29"

(04:08'52")

09'28" (+04'01")

1000 / 36044

149 / 70

09'21"

(04:18'13")

09'20" (+03'53")

1001 / 37046

147 / 72

09'37"

(04:27'50")

09'35" (+04'08")

1001 / 38048

153 / 67

09'49"

(04:37'39")

09'48" (+04'21")

1000 / 39048

151 / 67

08'18"

(04:45'57")

08'17" (+02'50")

1000 / 40048

161 / 74

08'59"

(04:54'56")

08'58" (+03'31")

1000 / 41048

158 / 70

07'20"

(05:02'16")

08'23" (+02'56")

873 / 41922

155 / 76

賽前宣言: 加油！

賽後評分: 普給普通，交管佳！
給 3 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

12月累積里程 : 156.94 km

New balance fuelcell propel 累積 : 1516.8 km

MW Watch 上傳 | 3 years ago

金賀菈說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'13"	00:06'13"
2	05'42"	00:11'55"
3	05'21"	00:17'16"
4	05'45"	00:23'01"
5	05'45"	00:28'46"
6	06'05"	00:34'51"
7	06'00"	00:40'51"
8	06'13"	00:47'04"
9	06'03"	00:53'07"
10	05'55"	00:59'02"
11	06'18"	01:05'20"
12	06'18"	01:11'38"
13	06'17"	01:17'55"
14	06'32"	01:24'27"
15	06'44"	01:31'11"
16	07'07"	01:38'18"
17	06'20"	01:44'38"
18	06'44"	01:51'22"
19	06'43"	01:58'05"
20	06'28"	02:04'33"
21	07'14"	02:11'47"
22	06'44"	02:18'31"
23	07'03"	02:25'34"
24	07'19"	02:32'53"
25	06'29"	02:39'22"
26	06'41"	02:46'03"
27	07'17"	02:53'20"
28	06'39"	02:59'59"
29	07'14"	03:07'13"
30	07'40"	03:14'53"
31	08'03"	03:22'56"
32	08'10"	03:31'06"
33	08'32"	03:39'38"
34	08'34"	03:48'12"
35	08'10"	03:56'22"
36	08'53"	04:05'15"
37	09'12"	04:14'27"
38	09'05"	04:23'32"
39	09'12"	04:32'44"
40	09'06"	04:41'50"
41	08'26"	04:50'16"
42	09'03"	04:59'19"
41.9	-38'-58"	05:02'16"