張家祥 2020/11/15 訓練日誌 | Marathon's World

張家祥基隆
ID 251501

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45.0 km | 06:52:06 | 09:09/km | 第2馬

2020美濃白玉蘿蔔超級馬拉松

官方成績
日期	2020-11-15
成績	06:52:06
總名次	- / -
分組名次	- / -
平均速度	09:09/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:43'00")

00:43'00"

01:27'08"

10 km

(01:27'08")

00:44'08" (+01'08")

15 km

(02:13'40")

00:46'32" (+03'32")

01:32'54" (+05'46")

20 km

(03:00'02")

00:46'22" (+03'22")

25 km

(03:45'09")

00:45'07" (+02'07")

01:28'51" (+01'43")

30 km

(04:28'53")

00:43'44" (+00'44")

35 km

(05:17'59")

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

01:34'08" (+07'00")

40 km

(06:03'01")

00:45'02" (+02'02")

45 km

(06:48'40")

00:45'39" (+02'39")

00:00'00"

Finish

(06:52:06)

日期: 2020-11-15 05:33 - 總爬升: 559 m - 平均心率: 133 - 卡路里: 3212 Cal - 總步數: 54892 - 平均步頻: 133 - 平均步幅: 81 cm - 溫度: 21°C - 濕度: 86%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

07'03"

(07'03")

07'02" (+00'26")

1001 / 1001

165 / 85

2

07'43"

(14'46")

07'42" (+01'06")

1000 / 2001

146 / 88

3

12'49"

(27'35")

12'47" (+06'11")

1001 / 3002

111 / 70

4

08'47"

(36'22")

08'46" (+02'10")

1000 / 4003

137 / 82

5

07'19"

(43'41")

07'18" (+00'42")

1000 / 5003

148 / 91

展開計圈分析

6

09'42"

(53'23")

09'41" (+03'05")

1000 / 6004

128 / 80

7

09'41"

(01:03'04")

09'40" (+03'04")

1000 / 7005

128 / 80

8

09'30"

(01:12'34")

09'29" (+02'53")

1000 / 8006

132 / 79

9

09'25"

(01:21'59")

09'23" (+02'47")

1001 / 9008

129 / 81

10

07'15"

(01:29'14")

07'14" (+00'38")

1001 / 10009

149 / 92

11

09'17"

(01:38'31")

09'16" (+02'40")

1000 / 11009

127 / 84

12

08'56"

(01:47'27")

08'55" (+02'19")

1000 / 12009

128 / 86

13

08'55"

(01:56'22")

08'54" (+02'18")

1000 / 13009

130 / 85

14

10'12"

(02:06'34")

10'11" (+03'35")

1001 / 14011

124 / 78

15

09'07"

(02:15'41")

09'06" (+02'30")

1001 / 15012

129 / 84

16

10'44"

(02:26'25")

10'43" (+04'07")

1000 / 16012

128 / 72

17

06'37"

(02:33'02")

06'36"

1000 / 17013

158 / 95

18

09'06"

(02:42'08")

09'05" (+02'29")

1000 / 18013

132 / 83

19

09'12"

(02:51'20")

09'11" (+02'35")

1000 / 19014

128 / 84

20

10'52"

(03:02'12")

10'51" (+04'15")

1000 / 20014

130 / 70

21

08'41"

(03:10'53")

08'40" (+02'04")

1000 / 21015

135 / 84

22

09'24"

(03:20'17")

09'23" (+02'47")

1001 / 22016

148 / 71

23

08'40"

(03:28'57")

08'38" (+02'02")

1002 / 23019

135 / 85

24

10'53"

(03:39'50")

10'52" (+04'16")

1000 / 24020

118 / 77

25

08'59"

(03:48'49")

08'58" (+02'22")

1000 / 25020

134 / 82

26

09'49"

(03:58'38")

09'47" (+03'11")

1002 / 26023

122 / 83

27

08'39"

(04:07'17")

08'37" (+02'01")

1002 / 27025

131 / 87

28

08'08"

(04:15'25")

08'07" (+01'31")

1000 / 28025

137 / 89

29

08'53"

(04:24'18")

08'53" (+02'17")

1000 / 29025

133 / 84

30

08'41"

(04:32'59")

08'39" (+02'03")

1003 / 30029

135 / 85

31

08'23"

(04:41'22")

08'22" (+01'46")

1000 / 31029

136 / 87

32

10'28"

(04:51'50")

10'27" (+03'51")

1001 / 32030

121 / 78

33

10'53"

(05:02'43")

10'52" (+04'16")

1000 / 33031

134 / 68

34

10'24"

(05:13'07")

10'23" (+03'47")

1000 / 34031

150 / 63

35

10'06"

(05:23'13")

10'04" (+03'28")

1003 / 35035

123 / 80

36

09'40"

(05:32'53")

09'39" (+03'03")

1000 / 36035

154 / 67

37

08'07"

(05:41'00")

08'06" (+01'30")

1001 / 37036

139 / 88

38

09'09"

(05:50'09")

09'08" (+02'32")

1000 / 38037

131 / 83

39

09'19"

(05:59'28")

09'18" (+02'42")

1001 / 39038

131 / 81

40

09'11"

(06:08'39")

09'10" (+02'34")

1000 / 40039

130 / 83

41

08'40"

(06:17'19")

08'39" (+02'03")

1001 / 41041

129 / 89

42

09'17"

(06:26'36")

09'16" (+02'40")

1001 / 42042

134 / 80

43

09'29"

(06:36'05")

09'27" (+02'51")

1002 / 43045

130 / 81

44

09'36"

(06:45'41")

09'35" (+02'59")

1001 / 44046

128 / 81

45

06'25"

(06:52'06")

11'14" (+04'38")

570 / 44617

117 / 75

賽後評分: 優質賽事
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~128	65~79%
2:M馬拉松配速區	128~145	79~89%
3:T乳酸耐力區	145~149	89~92%
4:A無氧耐力區	149~158	92~97.5%
5:I最大耗氧區	158~163	97.5~100%
最大心率為163 點此去設定最大心率

11月累積里程 : 298.83 km

MW Watch 上傳 | 4 years ago

林國瑋說推

·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'01"	00:07'01"
2	07'24"	00:14'25"
3	12'34"	00:26'59"
4	08'55"	00:35'54"
5	07'06"	00:43'00"
6	09'38"	00:52'38"
7	07'22"	01:00'00"
8	10'56"	01:10'56"
9	09'50"	01:20'46"
10	06'22"	01:27'08"
11	09'31"	01:36'39"
12	09'19"	01:45'58"
13	08'33"	01:54'31"
14	09'48"	02:04'19"
15	09'21"	02:13'40"
16	10'06"	02:23'46"
17	07'36"	02:31'22"
18	08'30"	02:39'52"
19	08'16"	02:48'08"
20	11'54"	03:00'02"
21	07'28"	03:07'30"
22	09'38"	03:17'08"
23	08'41"	03:25'49"
24	10'36"	03:36'25"
25	08'44"	03:45'09"
26	09'54"	03:55'03"
27	08'40"	04:03'43"
28	08'10"	04:11'53"
29	08'22"	04:20'15"
30	08'38"	04:28'53"
31	08'18"	04:37'11"
32	09'39"	04:46'50"
33	09'25"	04:56'15"
34	11'38"	05:07'53"
35	10'06"	05:17'59"
36	09'39"	05:27'38"
37	08'35"	05:36'13"
38	08'47"	05:45'00"
39	08'43"	05:53'43"
40	09'18"	06:03'01"
41	08'46"	06:11'47"
42	08'41"	06:20'28"
43	09'13"	06:29'41"
44	09'26"	06:39'07"
45	09'33"	06:48'40"
44.6	-9'-1"	06:52'06"

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