Cimi Liao 2022/12/18 訓練日誌

Cimi Liao 高雄
ID 273335

8 位追隨者

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Cimi Liao

恭喜破PB

全馬 | 04:17:20 | 06:05/km | 第3馬

2022 紅瓦厝保生盃公益馬拉松

官方成績
日期	2022-12-18
成績	04:17:20
總名次	- / -
分組名次	- / -
平均速度	06:05/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'31")

00:30'31" (+02'11")

01:01'39" (+04'30")

10 km

(01:01'39")

00:31'08" (+02'48")

15 km

(01:33'25")

00:31'46" (+03'26")

01:02'08" (+04'59")

20 km

(02:03'47")

00:30'22" (+02'02")

25 km

(02:35'02")

00:31'15" (+02'55")

01:00'33" (+03'24")

30 km

(03:04'20")

00:29'18" (+00'58")

35 km

(03:33'09")

00:28'49" (+00'29")

00:57'09"

40 km

(04:01'29")

00:28'20"

Finish

(04:17:20)

日期: 2022-12-18 06:30 - 總爬升: 275 m - 平均心率: 186 - 卡路里: 2366 Cal - 總步數: 48306 - 平均步頻: 187 - 平均步幅: 87 cm - 溫度: 11°C - 濕度: 61%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'59"

(05'59")

05'58" (+00'42")

1000 / 1000

189 / 88

05'53"

(11'52")

05'52" (+00'36")

1000 / 2001

186 / 91

06'02"

(17'54")

06'01" (+00'45")

1001 / 3003

192 / 86

06'06"

(24'00")

06'05" (+00'49")

1000 / 4003

187 / 87

06'37"

(30'37")

06'36" (+01'20")

1000 / 5003

176 / 85

展開計圈分析

06'00"

(36'37")

05'59" (+00'43")

1002 / 6006

192 / 86

06'13"

(42'50")

06'12" (+00'56")

1000 / 7006

188 / 85

06'24"

(49'14")

06'23" (+01'07")

1000 / 8007

186 / 83

06'12"

(55'26")

06'12" (+00'56")

1000 / 9007

188 / 85

06'34"

(01:02'00")

06'33" (+01'17")

1002 / 10009

185 / 82

06'40"

(01:08'40")

06'39" (+01'23")

1000 / 11010

187 / 80

06'24"

(01:15'04")

06'23" (+01'07")

1000 / 12011

187 / 83

06'59"

(01:22'03")

06'58" (+01'42")

1001 / 13013

169 / 84

05'54"

(01:27'57")

05'53" (+00'37")

1000 / 14013

190 / 88

06'10"

(01:34'07")

06'09" (+00'53")

1002 / 15015

190 / 85

06'44"

(01:40'51")

06'43" (+01'27")

1000 / 16016

179 / 82

05'56"

(01:46'47")

05'55" (+00'39")

1002 / 17018

191 / 88

05'59"

(01:52'46")

05'58" (+00'42")

1002 / 18020

190 / 88

06'13"

(01:58'59")

06'11" (+00'55")

1003 / 19023

185 / 87

05'48"

(02:04'47")

05'47" (+00'31")

1002 / 20025

192 / 89

05'59"

(02:10'46")

05'58" (+00'42")

1001 / 21027

190 / 87

06'15"

(02:17'01")

06'14" (+00'58")

1001 / 22029

182 / 88

07'45"

(02:24'46")

07'44" (+02'28")

1001 / 23031

158 / 81

05'39"

(02:30'25")

05'38" (+00'22")

1002 / 24033

191 / 92

05'49"

(02:36'14")

05'48" (+00'32")

1000 / 25034

187 / 91

05'51"

(02:42'05")

05'50" (+00'34")

1000 / 26035

189 / 90

05'49"

(02:47'54")

05'48" (+00'32")

1001 / 27036

190 / 90

05'54"

(02:53'48")

05'53" (+00'37")

1001 / 28037

190 / 89

06'12"

(03:00'00")

06'11" (+00'55")

1001 / 29038

189 / 85

05'47"

(03:05'47")

05'46" (+00'30")

1000 / 30039

190 / 90

05'53"

(03:11'40")

05'52" (+00'36")

1001 / 31040

189 / 90

05'50"

(03:17'30")

05'49" (+00'33")

1001 / 32042

190 / 89

05'46"

(03:23'16")

05'45" (+00'29")

1002 / 33044

190 / 91

05'40"

(03:28'56")

05'39" (+00'23")

1001 / 34046

193 / 91

05'50"

(03:34'46")

05'49" (+00'33")

1001 / 35047

190 / 90

05'52"

(03:40'38")

05'51" (+00'35")

1001 / 36049

192 / 88

06'04"

(03:46'42")

06'03" (+00'47")

1000 / 37049

189 / 86

05'49"

(03:52'31")

05'48" (+00'32")

1001 / 38050

192 / 89

05'17"

(03:57'48")

05'16"

1001 / 39052

197 / 96

05'39"

(04:03'27")

05'38" (+00'22")

1001 / 40054

194 / 91

05'51"

(04:09'18")

05'50" (+00'34")

1001 / 41055

192 / 89

05'48"

(04:15'06")

05'48" (+00'32")

1000 / 42055

191 / 90

02'14"

(04:17'20")

06'19" (+01'03")

353 / 42408

182 / 86

今年的第一場，也是最後一場，明年加油！

賽後評分: 牛小排很香
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

12月累積里程 : 219.56 km

MW Watch 上傳(省電模式) | 2 years ago

留言


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'59"	00:05'59"
2	05'53"	00:11'52"
3	05'58"	00:17'50"
4	06'04"	00:23'54"
5	06'37"	00:30'31"
6	05'57"	00:36'28"
7	06'10"	00:42'38"
8	06'23"	00:49'01"
9	06'05"	00:55'06"
10	06'33"	01:01'39"
11	06'29"	01:08'08"
12	06'26"	01:14'34"
13	06'57"	01:21'31"
14	05'53"	01:27'24"
15	06'01"	01:33'25"
16	06'49"	01:40'14"
17	05'47"	01:46'01"
18	05'53"	01:51'54"
19	06'13"	01:58'07"
20	05'40"	02:03'47"
21	05'53"	02:09'40"
22	06'16"	02:15'56"
23	07'48"	02:23'44"
24	05'34"	02:29'18"
25	05'44"	02:35'02"
26	05'47"	02:40'49"
27	05'53"	02:46'42"
28	05'47"	02:52'29"
29	06'10"	02:58'39"
30	05'41"	03:04'20"
31	05'47"	03:10'07"
32	05'50"	03:15'57"
33	05'48"	03:21'45"
34	05'35"	03:27'20"
35	05'49"	03:33'09"
36	05'49"	03:38'58"
37	05'47"	03:44'45"
38	06'04"	03:50'49"
39	05'11"	03:56'00"
40	05'29"	04:01'29"
41	05'49"	04:07'18"
42	05'35"	04:12'53"
42.4	10'49"	04:17'20"