Erwin 2024/11/17 訓練日誌

Erwin 台南
ID 22297

40 位追隨者

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Erwin

全馬 | 06:37:28 | 09:25/km | 第72馬

第12屆臺南秋季馬拉松

官方成績
日期	2024-11-17
成績	06:37:28
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	(00:31'18")

00:31'18"

01:07'09"

10 km

(01:07'09")

00:35'51" (+04'33")

15 km

(01:46'01")

00:38'52" (+07'34")

01:20'22" (+13'13")

20 km

(02:27'31")

00:41'30" (+10'12")

25 km

(03:20'11")

00:52'40" (+21'22")

01:42'50" (+35'41")

30 km

(04:10'21")

00:50'10" (+18'52")

35 km

(05:03'54")

00:53'33" (+22'15")

01:55'47" (+48'38")

40 km

(06:06'08")

01:02'14" (+30'56")

Finish

(06:37:28)

日期: 2024-11-17 06:10 - 總爬升: 316 m - 天氣: 熱 - 平均心率: 146 - 卡路里: 2270 Cal - 總步數: 57980 - 平均步頻: 145 - 平均步幅: 72 cm - 溫度: 24°C - 濕度: 94.5

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'29"

(06'29")

06'28" (+00'22")

1000 / 1000

177 / 87

06'07"

(12'36")

06'06"

1002 / 2003

186 / 87

06'14"

(18'50")

06'13" (+00'07")

1001 / 3004

182 / 87

06'19"

(25'09")

06'18" (+00'12")

1002 / 4006

181 / 87

06'26"

(31'35")

06'25" (+00'19")

1000 / 5006

177 / 87

展開計圈分析

06'38"

(38'13")

06'38" (+00'32")

1000 / 6006

179 / 84

06'58"

(45'11")

06'57" (+00'51")

1002 / 7009

177 / 80

07'22"

(52'33")

07'20" (+01'14")

1002 / 8011

167 / 81

07'59"

(01:00'32")

07'58" (+01'52")

1001 / 9012

160 / 78

07'27"

(01:07'59")

07'26" (+01'20")

1000 / 10013

173 / 77

07'32"

(01:15'31")

07'31" (+01'25")

1001 / 11014

166 / 79

07'19"

(01:22'50")

07'18" (+01'12")

1001 / 12016

176 / 77

07'54"

(01:30'44")

07'53" (+01'47")

1000 / 13017

169 / 74

09'04"

(01:39'48")

09'02" (+02'56")

1002 / 14019

157 / 70

07'34"

(01:47'22")

07'33" (+01'27")

1000 / 15019

177 / 74

08'36"

(01:55'58")

08'35" (+02'29")

1000 / 16020

161 / 71

07'23"

(02:03'21")

07'22" (+01'16")

1000 / 17020

176 / 76

08'57"

(02:12'18")

08'56" (+02'50")

1001 / 18022

153 / 73

09'01"

(02:21'19")

09'00" (+02'54")

1001 / 19023

154 / 71

07'57"

(02:29'16")

07'56" (+01'50")

1000 / 20023

167 / 75

12'40"

(02:41'56")

12'39" (+06'33")

1001 / 21025

120 / 65

08'47"

(02:50'43")

08'46" (+02'40")

1001 / 22026

162 / 70

13'08"

(03:03'51")

13'07" (+07'01")

1000 / 23026

129 / 58

08'08"

(03:11'59")

08'07" (+02'01")

1000 / 24027

169 / 72

11'28"

(03:23'27")

11'28" (+05'22")

1000 / 25027

131 / 66

08'55"

(03:32'22")

08'54" (+02'48")

1000 / 26028

158 / 70

09'57"

(03:42'19")

09'56" (+03'50")

1001 / 27029

143 / 70

10'06"

(03:52'25")

10'05" (+03'59")

1000 / 28030

140 / 70

09'33"

(04:01'58")

09'33" (+03'27")

1000 / 29030

150 / 69

11'20"

(04:13'18")

11'19" (+05'13")

1000 / 30031

138 / 63

10'39"

(04:23'57")

10'38" (+04'32")

1001 / 31032

130 / 72

10'53"

(04:34'50")

10'51" (+04'45")

1001 / 32034

138 / 66

09'09"

(04:43'59")

09'08" (+03'02")

1000 / 33035

153 / 71

11'01"

(04:55'00")

11'00" (+04'54")

1000 / 34036

126 / 71

12'47"

(05:07'47")

12'46" (+06'40")

1001 / 35037

125 / 62

12'51"

(05:20'38")

12'50" (+06'44")

1000 / 36038

113 / 68

13'06"

(05:33'44")

13'05" (+06'59")

1000 / 37039

113 / 67

12'15"

(05:45'59")

12'14" (+06'08")

1000 / 38039

116 / 70

13'16"

(05:59'15")

13'15" (+07'09")

1000 / 39040

119 / 62

12'06"

(06:11'21")

12'05" (+05'59")

1000 / 40040

121 / 68

12'35"

(06:23'56")

12'34" (+06'28")

1001 / 41042

118 / 67

13'28"

(06:37'24")

13'27" (+07'21")

1000 / 42042

116 / 63

00'04"

(06:37'28")

19'02" (+12'56")

3 / 42046

120 / 43

賽前宣言: 無傷完賽

賽後評分: 穿越許多大路口有點危險
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

11月累積里程 : 120.11 km

ERWIN專屬赤足累積 : 15788.8 km

MW Watch 上傳 | 1 week ago

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'29"	00:06'29"
2	06'03"	00:12'32"
3	06'12"	00:18'44"
4	06'14"	00:24'58"
5	06'20"	00:31'18"
6	06'32"	00:37'50"
7	06'48"	00:44'38"
8	07'18"	00:51'56"
9	07'25"	00:59'21"
10	07'48"	01:07'09"
11	06'57"	01:14'06"
12	07'40"	01:21'46"
13	07'51"	01:29'37"
14	08'53"	01:38'30"
15	07'31"	01:46'01"
16	08'36"	01:54'37"
17	07'19"	02:01'56"
18	08'52"	02:10'48"
19	08'50"	02:19'38"
20	07'53"	02:27'31"
21	11'16"	02:38'47"
22	09'58"	02:48'45"
23	10'48"	02:59'33"
24	10'27"	03:10'00"
25	10'11"	03:20'11"
26	10'06"	03:30'17"
27	09'48"	03:40'05"
28	09'28"	03:49'33"
29	08'25"	03:57'58"
30	12'23"	04:10'21"
31	09'25"	04:19'46"
32	11'21"	04:31'07"
33	09'47"	04:40'54"
34	10'01"	04:50'55"
35	12'59"	05:03'54"
36	12'13"	05:16'07"
37	12'54"	05:29'01"
38	11'54"	05:40'55"
39	13'27"	05:54'22"
40	11'46"	06:06'08"
41	12'33"	06:18'41"
42	12'02"	06:30'43"
42.0	139'45"	06:37'28"