何邦慶 2018/12/30 訓練日誌

何邦慶高雄
ID 1989

20 位追隨者

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何邦慶

47.0 km | 06:44:23 | 08:36/km | 第8馬

2018 山城馬拉松

官方成績
日期	2018-12-30
成績	06:44:23
總名次	225 / 292
分組名次	75 / 102
平均速度	08:36/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'23")

00:33'23"

01:08'34"

10 km

(01:08'34")

00:35'11" (+01'48")

15 km

(01:44'39")

00:36'05" (+02'42")

01:17'20" (+08'46")

20 km

(02:25'54")

00:41'15" (+07'52")

25 km

(03:08'45")

00:42'51" (+09'28")

01:25'48" (+17'14")

30 km

(03:51'42")

00:42'57" (+09'34")

35 km

(04:36'06")

00:44'24" (+11'01")

01:36'50" (+28'16")

40 km

(05:28'32")

00:52'26" (+19'03")

45 km

(06:09'29")

00:40'57" (+07'34")

00:00'00"

Finish

(06:44:23)

日期: 2018-12-30 06:30 - 總爬升: 1002 m - 平均心率: 146 - 卡路里: 8166 Cal - 總步數: 48539 - 平均步頻: 119 - 平均步幅: 97 cm - 溫度: 13°C - 濕度: 78% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

00'02"

(00'02")

26'11" (+20'16")

1 / 1

0 / 0

07'29"

(07'31")

07'25" (+01'30")

1006 / 1008

166 / 80

06'35"

(14'06")

06'31" (+00'36")

1009 / 2017

172 / 89

07'02"

(21'08")

06'58" (+01'03")

1008 / 3025

168 / 84

05'58"

(27'06")

05'55"

1007 / 4032

173 / 97

展開計圈分析

06'27"

(33'33")

06'23" (+00'28")

1008 / 5041

170 / 91

06'42"

(40'15")

06'41" (+00'46")

1000 / 6042

152 / 97

06'54"

(47'09")

06'50" (+00'55")

1008 / 7050

159 / 91

06'54"

(54'03")

06'52" (+00'57")

1003 / 8053

159 / 91

06'47"

(01:00'50")

06'44" (+00'49")

1007 / 9061

171 / 86

08'10"

(01:09'00")

08'09" (+02'14")

1001 / 10062

130 / 93

07'21"

(01:16'21")

07'18" (+01'23")

1006 / 11068

159 / 85

06'04"

(01:22'25")

06'03" (+00'08")

1001 / 12070

175 / 93

06'39"

(01:29'04")

06'35" (+00'40")

1008 / 13079

171 / 88

07'48"

(01:36'52")

07'44" (+01'49")

1008 / 14087

149 / 86

08'23"

(01:45'15")

08'19" (+02'24")

1007 / 15095

137 / 87

08'20"

(01:53'35")

08'19" (+02'24")

1000 / 16095

145 / 82

08'40"

(02:02'15")

08'39" (+02'44")

1001 / 17097

140 / 81

06'53"

(02:09'08")

06'50" (+00'55")

1006 / 18103

162 / 89

08'37"

(02:17'45")

08'35" (+02'40")

1003 / 19107

134 / 86

08'45"

(02:26'30")

08'41" (+02'46")

1007 / 20114

128 / 89

08'03"

(02:34'33")

08'03" (+02'08")

1000 / 21114

128 / 96

09'37"

(02:44'10")

09'33" (+03'38")

1006 / 22121

106 / 98

11'35"

(02:55'45")

11'30" (+05'35")

1006 / 23127

79 / 109

07'20"

(03:03'05")

07'17" (+01'22")

1004 / 24132

146 / 93

07'38"

(03:10'43")

07'36" (+01'41")

1003 / 25136

143 / 91

08'35"

(03:19'18")

08'32" (+02'37")

1004 / 26141

114 / 102

08'02"

(03:27'20")

08'01" (+02'06")

1002 / 27143

131 / 94

09'08"

(03:36'28")

09'04" (+03'09")

1006 / 28149

109 / 100

09'57"

(03:46'25")

09'54" (+03'59")

1004 / 29154

76 / 131

07'15"

(03:53'40")

07'12" (+01'17")

1004 / 30159

147 / 94

08'01"

(04:01'41")

07'58" (+02'03")

1004 / 31163

126 / 98

08'34"

(04:10'15")

08'32" (+02'37")

1003 / 32167

114 / 102

09'12"

(04:19'27")

09'09" (+03'14")

1004 / 33171

101 / 107

08'39"

(04:28'06")

08'36" (+02'41")

1004 / 34175

118 / 97

12'29"

(04:40'35")

12'26" (+06'31")

1003 / 35179

52 / 153

08'40"

(04:49'15")

08'39" (+02'44")

1000 / 36179

123 / 93

10'28"

(04:59'43")

10'26" (+04'31")

1001 / 37181

95 / 100

09'33"

(05:09'16")

09'31" (+03'36")

1001 / 38183

107 / 97

09'44"

(05:19'00")

09'41" (+03'46")

1003 / 39187

92 / 111

09'33"

(05:28'33")

06'48" (+00'53")

1402 / 40589

63 / 230

07'19"

(05:35'52")

07'18" (+01'23")

1000 / 41589

44 / 310

10'56"

(05:46'48")

10'52" (+04'57")

1005 / 42595

80 / 114

12'00"

(05:58'48")

11'59" (+06'04")

1000 / 43595

56 / 148

10'32"

(06:09'20")

10'31" (+04'36")

1001 / 44596

99 / 95

11'40"

(06:21'00")

11'35" (+05'40")

1006 / 45603

101 / 85

10'21"

(06:31'21")

10'19" (+04'24")

1002 / 46606

103 / 93

09'54"

(06:41'15")

09'52" (+03'57")

1002 / 47608

108 / 93

賽前宣言: 2018年末來檢視自己的體力、耐力、毅力，山城馬拉松🏃路跑，47公里。

賽後評分: 路線美。
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	102~124	65~79%
2:M馬拉松配速區	124~139	79~89%
3:T乳酸耐力區	139~144	89~92%
4:A無氧耐力區	144~153	92~97.5%
5:I最大耗氧區	153~157	97.5~100%
最大心率為157 點此去設定最大心率

12月累積里程 : 178.90 km

ADIDAS adizero Takumi-ren 累積 : 248.7 km

MW Watch 上傳 | 6 years ago

Karen Lin, 黃智偉和其他 2 人說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'27"	00:07'27"
2	06'34"	00:14'01"
3	07'02"	00:21'03"
4	05'58"	00:27'01"
5	06'22"	00:33'23"
6	06'48"	00:40'11"
7	06'33"	00:46'44"
8	06'50"	00:53'34"
9	06'47"	01:00'21"
10	08'13"	01:08'34"
11	07'18"	01:15'52"
12	06'02"	01:21'54"
13	06'35"	01:28'29"
14	07'46"	01:36'15"
15	08'24"	01:44'39"
16	08'25"	01:53'04"
17	08'30"	02:01'34"
18	06'51"	02:08'25"
19	08'32"	02:16'57"
20	08'57"	02:25'54"
21	07'42"	02:33'36"
22	08'06"	02:41'42"
23	10'33"	02:52'15"
24	09'10"	03:01'25"
25	07'20"	03:08'45"
26	08'45"	03:17'30"
27	07'44"	03:25'14"
28	09'06"	03:34'20"
29	10'04"	03:44'24"
30	07'18"	03:51'42"
31	07'57"	03:59'39"
32	08'30"	04:08'09"
33	08'41"	04:16'50"
34	09'05"	04:25'55"
35	10'11"	04:36'06"
36	10'28"	04:46'34"
37	10'45"	04:57'19"
38	08'40"	05:05'59"
39	09'40"	05:15'39"
40	12'53"	05:28'32"
41	00'03"	05:28'35"
42	07'32"	05:36'07"
43	10'48"	05:46'55"
44	12'04"	05:58'59"
45	10'30"	06:09'29"
46	11'35"	06:21'04"
47	10'21"	06:31'25"
48	09'55"	06:41'20"
47.4	-5'-17"	06:44'37"