老謝 2023/11/26 訓練日誌

老謝台東
ID 978

74 位追隨者

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老謝

全馬 | 05:57:40 | 08:28/km | 第43馬

2023 高雄富邦馬拉松

官方成績
日期	2023-11-26
成績	05:57:40
總名次	2243 / 2619
分組名次	627 / 698
平均速度	08:28/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'19")

00:34'19"

01:09'24"

10 km

(01:09'24")

00:35'05" (+00'46")

15 km

(01:47'13")

00:37'49" (+03'30")

01:15'31" (+06'07")

20 km

(02:24'55")

00:37'42" (+03'23")

25 km

(03:09'27")

00:44'32" (+10'13")

01:34'30" (+25'06")

30 km

(03:59'25")

00:49'58" (+15'39")

35 km

(04:45'56")

00:46'31" (+12'12")

01:35'28" (+26'04")

40 km

(05:34'53")

00:48'57" (+14'38")

Finish

(05:57:40)

日期: 2023-11-26 05:30 - 平均心率: 135 - 卡路里: 2689 Cal - 總步數: 59194 - 平均步頻: 165 - 平均步幅: 72 cm - 溫度: 22°C - 濕度: 74.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'51"

(06'51")

06'50" (+00'04")

1000 / 1000

183 / 79

06'47"

(13'38")

06'46"

1000 / 2001

186 / 79

06'54"

(20'32")

06'53" (+00'07")

1002 / 3003

184 / 78

06'52"

(27'24")

06'51" (+00'05")

1001 / 4004

184 / 78

07'00"

(34'24")

06'59" (+00'13")

1000 / 5004

184 / 77

展開計圈分析

07'13"

(41'37")

07'12" (+00'26")

1000 / 6005

179 / 77

06'49"

(48'26")

06'48" (+00'02")

1000 / 7006

186 / 78

07'16"

(55'42")

07'15" (+00'29")

1001 / 8007

175 / 78

06'52"

(01:02'34")

06'51" (+00'05")

1000 / 9008

186 / 78

06'59"

(01:09'33")

06'58" (+00'12")

1001 / 10009

185 / 77

09'09"

(01:18'42")

09'08" (+02'22")

1001 / 11011

151 / 72

06'59"

(01:25'41")

06'58" (+00'12")

1001 / 12013

186 / 77

07'32"

(01:33'13")

07'31" (+00'45")

1000 / 13013

178 / 74

07'01"

(01:40'14")

07'00" (+00'14")

1000 / 14013

186 / 76

07'15"

(01:47'29")

07'15" (+00'29")

1000 / 15013

180 / 76

08'22"

(01:55'51")

08'21" (+01'35")

1000 / 16014

167 / 71

07'00"

(02:02'51")

06'59" (+00'13")

1001 / 17015

186 / 76

08'09"

(02:11'00")

08'08" (+01'22")

1000 / 18016

172 / 71

06'55"

(02:17'55")

06'54" (+00'08")

1000 / 19016

187 / 77

07'18"

(02:25'13")

07'17" (+00'31")

1000 / 20017

184 / 74

08'25"

(02:33'38")

08'24" (+01'38")

1000 / 21017

168 / 70

09'26"

(02:43'04")

09'25" (+02'39")

1000 / 22017

154 / 68

08'46"

(02:51'50")

08'45" (+01'59")

1001 / 23018

163 / 69

08'42"

(03:00'32")

08'41" (+01'55")

1001 / 24020

160 / 71

09'58"

(03:10'30")

09'57" (+03'11")

1000 / 25021

141 / 70

10'46"

(03:21'16")

10'45" (+03'59")

1001 / 26022

140 / 66

10'22"

(03:31'38")

10'21" (+03'35")

1000 / 27022

149 / 64

10'11"

(03:41'49")

10'10" (+03'24")

1000 / 28023

145 / 67

08'20"

(03:50'09")

08'18" (+01'32")

1002 / 29025

171 / 69

09'53"

(04:00'02")

09'52" (+03'06")

1000 / 30025

155 / 65

08'01"

(04:08'03")

08'00" (+01'14")

1001 / 31026

176 / 70

08'46"

(04:16'49")

08'45" (+01'59")

1000 / 32027

164 / 69

09'23"

(04:26'12")

09'22" (+02'36")

1000 / 33027

157 / 67

10'06"

(04:36'18")

10'05" (+03'19")

1000 / 34028

145 / 68

10'45"

(04:47'03")

10'44" (+03'58")

1000 / 35028

144 / 64

10'53"

(04:57'56")

10'52" (+04'06")

1000 / 36029

134 / 68

10'50"

(05:08'46")

10'49" (+04'03")

1001 / 37030

137 / 67

08'43"

(05:17'29")

08'42" (+01'56")

1000 / 38031

169 / 67

08'32"

(05:26'01")

08'31" (+01'45")

1001 / 39033

173 / 67

10'01"

(05:36'02")

10'00" (+03'14")

1000 / 40034

141 / 70

07'56"

(05:43'58")

07'55" (+01'09")

1000 / 41034

179 / 70

08'24"

(05:52'22")

08'23" (+01'37")

1000 / 42035

166 / 71

05'08"

(05:57'30")

07'55" (+01'09")

647 / 42682

173 / 72

賽後評分: 訓練不足爆了
給 5 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

11月累積里程 : 165.95 km

NIKE Run Swift 灰色系累積 : 4056.3 km

MW Watch 上傳 | 1 year ago

黃叡翔說推

留言

mileslin 恭喜完賽
前半碼強後半碼需加油
月跑量待強化加油

2023-12-02 21:10 ·

1 個人推

老謝只好積蓄累積跑量!

2023-12-02 21:56 ·


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'51"	00:06'51"
2	06'47"	00:13'38"
3	06'53"	00:20'31"
4	06'51"	00:27'22"
5	06'57"	00:34'19"
6	07'13"	00:41'32"
7	06'48"	00:48'20"
8	07'13"	00:55'33"
9	06'51"	01:02'24"
10	07'00"	01:09'24"
11	09'08"	01:18'32"
12	06'56"	01:25'28"
13	07'31"	01:32'59"
14	07'00"	01:39'59"
15	07'14"	01:47'13"
16	08'24"	01:55'37"
17	06'56"	02:02'33"
18	08'09"	02:10'42"
19	06'52"	02:17'34"
20	07'21"	02:24'55"
21	08'11"	02:33'06"
22	09'36"	02:42'42"
23	08'36"	02:51'18"
24	08'43"	03:00'01"
25	09'26"	03:09'27"
26	11'02"	03:20'29"
27	10'36"	03:31'05"
28	10'10"	03:41'15"
29	08'18"	03:49'33"
30	09'52"	03:59'25"
31	08'02"	04:07'27"
32	08'04"	04:15'31"
33	09'54"	04:25'25"
34	09'56"	04:35'21"
35	10'35"	04:45'56"
36	11'07"	04:57'03"
37	10'35"	05:07'38"
38	09'05"	05:16'43"
39	08'27"	05:25'10"
40	09'43"	05:34'53"
41	08'18"	05:43'11"
42	08'24"	05:51'35"
42.7	08'38"	05:57'30"