楊家恩 2019/03/09 訓練日誌 | Marathon's World

楊家恩宜蘭
ID 77689

52 位追隨者

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100.0 km | 12:49:48 | 07:41/km | 第5馬

2019 第9屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2019-03-09
成績	12:49:48
總名次	- / -
分組名次	- / -
平均速度	07:41/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'53")

00:29'53" (+07'24")

01:00'55" (+05'09")

10 km

(01:00'55")

00:31'02" (+08'33")

15 km

(01:34'12")

00:33'17" (+10'48")

00:55'46"

20 km

(01:56'41")

00:22'29"

25 km

(02:33'14")

00:36'33" (+14'04")

01:17'02" (+21'16")

30 km

(03:13'43")

00:40'29" (+18'00")

35 km

(03:46'51")

00:33'08" (+10'39")

01:14'09" (+18'23")

40 km

(04:27'52")

00:41'01" (+18'32")

45 km

(05:16'55")

00:49'03" (+26'34")

01:40'02" (+44'16")

50 km

(06:07'54")

00:50'59" (+28'30")

55 km

(06:50'21")

00:42'27" (+19'58")

01:16'10" (+20'24")

60 km

(07:24'04")

00:33'43" (+11'14")

65 km

(07:57'17")

00:33'13" (+10'44")

01:08'20" (+12'34")

70 km

(08:32'24")

00:35'07" (+12'38")

75 km

(09:03'27")

00:31'03" (+08'34")

01:09'36" (+13'50")

80 km

(09:42'00")

00:38'33" (+16'04")

85 km

(10:18'48")

00:36'48" (+14'19")

01:15'52" (+20'06")

90 km

(10:57'52")

00:39'04" (+16'35")

95 km

(11:35'04")

00:37'12" (+14'43")

01:16'59" (+21'13")

100 km

(12:14'51")

00:39'47" (+17'18")

Finish

(12:49:48)

日期: 2019-03-09 05:01 - 總爬升: 3536 m - 卡路里: 6056 Cal - 溫度: 19°C - 濕度: 84% - PM2.5: 良好(4)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

06'01"

(06'01")

06'00" (+03'50")

1000 / 1000

0 / 0

2

06'06"

(12'07")

06'04" (+03'54")

1003 / 2003

0 / 0

3

05'53"

(18'00")

05'52" (+03'42")

1002 / 3006

0 / 0

4

06'05"

(24'05")

06'04" (+03'54")

1000 / 4006

0 / 0

5

06'03"

(30'08")

06'02" (+03'52")

1001 / 5008

0 / 0

展開計圈分析

6

06'03"

(36'11")

06'02" (+03'52")

1000 / 6009

0 / 0

7

06'23"

(42'34")

06'22" (+04'12")

1001 / 7011

0 / 0

8

06'33"

(49'07")

06'32" (+04'22")

1000 / 8011

0 / 0

9

06'20"

(55'27")

06'19" (+04'09")

1000 / 9011

0 / 0

10

06'05"

(01:01'32")

06'04" (+03'54")

1000 / 10012

0 / 0

11

07'43"

(01:09'15")

07'43" (+05'33")

1000 / 11012

0 / 0

12

06'32"

(01:15'47")

06'31" (+04'21")

1000 / 12013

0 / 0

13

06'05"

(01:21'52")

06'04" (+03'54")

1000 / 13014

0 / 0

14

06'33"

(01:28'25")

06'32" (+04'22")

1000 / 14015

0 / 0

15

06'52"

(01:35'17")

06'50" (+04'40")

1002 / 15018

0 / 0

16

04'49"

(01:40'06")

04'48" (+02'38")

1002 / 16020

0 / 0

17

07'02"

(01:47'08")

06'37" (+04'27")

1061 / 17082

0 / 0

18

02'11"

(01:49'19")

02'10"

1004 / 18087

0 / 0

19

03'49"

(01:53'08")

03'48" (+01'38")

1003 / 19091

0 / 0

20

06'55"

(02:00'03")

06'54" (+04'44")

1000 / 20091

0 / 0

21

07'43"

(02:07'46")

07'42" (+05'32")

1002 / 21093

0 / 0

22

07'22"

(02:15'08")

07'21" (+05'11")

1000 / 22094

0 / 0

23

07'42"

(02:22'50")

07'42" (+05'32")

1000 / 23094

0 / 0

24

07'09"

(02:29'59")

07'08" (+04'58")

1002 / 24096

0 / 0

25

06'34"

(02:36'33")

06'33" (+04'23")

1002 / 25098

0 / 0

26

13'41"

(02:50'14")

13'40" (+11'30")

1000 / 26098

0 / 0

27

07'31"

(02:57'45")

07'30" (+05'20")

1000 / 27099

0 / 0

28

07'31"

(03:05'16")

07'30" (+05'20")

1001 / 28101

0 / 0

29

06'16"

(03:11'32")

06'15" (+04'05")

1001 / 29102

0 / 0

30

05'42"

(03:17'14")

05'41" (+03'31")

1001 / 30103

0 / 0

31

07'09"

(03:24'23")

07'08" (+04'58")

1000 / 31104

0 / 0

32

07'10"

(03:31'33")

07'09" (+04'59")

1000 / 32104

0 / 0

33

05'30"

(03:37'03")

05'29" (+03'19")

1001 / 33106

0 / 0

34

07'50"

(03:44'53")

07'48" (+05'38")

1004 / 34110

0 / 0

35

14'23"

(03:59'16")

08'37" (+06'27")

1668 / 35778

0 / 0

36

08'01"

(04:07'17")

07'58" (+05'48")

1005 / 36783

0 / 0

37

07'38"

(04:14'55")

07'37" (+05'27")

1000 / 37783

0 / 0

38

08'36"

(04:23'31")

08'35" (+06'25")

1000 / 38784

0 / 0

39

08'30"

(04:32'01")

08'29" (+06'19")

1000 / 39785

0 / 0

40

10'54"

(04:42'55")

10'53" (+08'43")

1000 / 40785

0 / 0

41

08'56"

(04:51'51")

08'55" (+06'45")

1001 / 41786

0 / 0

42

10'07"

(05:01'58")

10'05" (+07'55")

1002 / 42788

0 / 0

43

10'28"

(05:12'26")

10'27" (+08'17")

1001 / 43789

0 / 0

44

10'13"

(05:22'39")

10'12" (+08'02")

1000 / 44790

0 / 0

45

10'00"

(05:32'39")

09'59" (+07'49")

1001 / 45791

0 / 0

46

10'33"

(05:43'12")

10'33" (+08'23")

1000 / 46791

0 / 0

47

12'04"

(05:55'16")

12'03" (+09'53")

1000 / 47792

0 / 0

48

09'10"

(06:04'26")

09'09" (+06'59")

1000 / 48792

0 / 0

49

09'19"

(06:13'45")

09'18" (+07'08")

1000 / 49792

0 / 0

50

08'40"

(06:22'25")

08'39" (+06'29")

1001 / 50794

0 / 0

51

09'36"

(06:32'01")

09'35" (+07'25")

1000 / 51794

0 / 0

52

10'43"

(06:42'44")

10'41" (+08'31")

1002 / 52797

0 / 0

53

05'58"

(06:48'42")

05'57" (+03'47")

1000 / 53798

0 / 0

54

06'20"

(06:55'02")

06'19" (+04'09")

1001 / 54799

0 / 0

55

06'08"

(07:01'10")

06'07" (+03'57")

1000 / 55800

0 / 0

56

06'15"

(07:07'25")

06'14" (+04'04")

1000 / 56800

0 / 0

57

06'36"

(07:14'01")

06'34" (+04'24")

1003 / 57803

0 / 0

58

08'56"

(07:22'57")

08'55" (+06'45")

1001 / 58805

0 / 0

59

06'10"

(07:29'07")

06'09" (+03'59")

1000 / 59805

0 / 0

60

06'45"

(07:35'52")

06'44" (+04'34")

1002 / 60808

0 / 0

61

06'46"

(07:42'38")

06'45" (+04'35")

1002 / 61810

0 / 0

62

07'16"

(07:49'54")

07'15" (+05'05")

1001 / 62811

0 / 0

63

06'15"

(07:56'09")

06'14" (+04'04")

1001 / 63812

0 / 0

64

06'27"

(08:02'36")

06'26" (+04'16")

1001 / 64814

0 / 0

65

09'09"

(08:11'45")

09'08" (+06'58")

1001 / 65815

0 / 0

66

06'05"

(08:17'50")

06'04" (+03'54")

1002 / 66817

0 / 0

67

07'09"

(08:24'59")

07'08" (+04'58")

1001 / 67819

0 / 0

68

06'38"

(08:31'37")

06'37" (+04'27")

1002 / 68821

0 / 0

69

07'27"

(08:39'04")

07'07" (+04'57")

1044 / 69865

0 / 0

70

06'26"

(08:45'30")

06'25" (+04'15")

1000 / 70866

0 / 0

71

08'09"

(08:53'39")

08'07" (+05'57")

1002 / 71868

0 / 0

72

04'03"

(08:57'42")

04'02" (+01'52")

1002 / 72871

0 / 0

73

05'59"

(09:03'41")

05'58" (+03'48")

1002 / 73873

0 / 0

74

09'24"

(09:13'05")

09'24" (+07'14")

1000 / 74873

0 / 0

75

08'38"

(09:21'43")

08'37" (+06'27")

1000 / 75873

0 / 0

76

08'56"

(09:30'39")

08'55" (+06'45")

1000 / 76873

0 / 0

77

06'06"

(09:36'45")

06'05" (+03'55")

1002 / 77875

0 / 0

78

07'20"

(09:44'05")

07'19" (+05'09")

1000 / 78875

0 / 0

79

07'41"

(09:51'46")

07'40" (+05'30")

1000 / 79876

0 / 0

80

08'30"

(10:00'16")

07'21" (+05'11")

1155 / 81031

0 / 0

81

05'43"

(10:05'59")

05'42" (+03'32")

1000 / 82032

0 / 0

82

06'14"

(10:12'13")

06'13" (+04'03")

1001 / 83034

0 / 0

83

08'14"

(10:20'27")

08'13" (+06'03")

1001 / 84036

0 / 0

84

05'41"

(10:26'08")

05'40" (+03'30")

1000 / 85036

0 / 0

85

06'44"

(10:32'52")

06'43" (+04'33")

1001 / 86038

0 / 0

86

09'50"

(10:42'42")

09'49" (+07'39")

1000 / 87039

0 / 0

87

09'33"

(10:52'15")

09'32" (+07'22")

1000 / 88039

0 / 0

88

07'27"

(10:59'42")

07'26" (+05'16")

1001 / 89040

0 / 0

89

07'48"

(11:07'30")

07'47" (+05'37")

1000 / 90041

0 / 0

90

07'25"

(11:14'55")

07'24" (+05'14")

1000 / 91041

0 / 0

91

07'29"

(11:22'24")

07'28" (+05'18")

1000 / 92041

0 / 0

92

08'13"

(11:30'37")

08'12" (+06'02")

1000 / 93042

0 / 0

93

07'29"

(11:38'06")

07'28" (+05'18")

1000 / 94043

0 / 0

94

07'02"

(11:45'08")

07'01" (+04'51")

1000 / 95044

0 / 0

95

07'39"

(11:52'47")

07'38" (+05'28")

1002 / 96046

0 / 0

96

08'40"

(12:01'27")

08'39" (+06'29")

1001 / 97047

0 / 0

97

08'04"

(12:09'31")

08'03" (+05'53")

1001 / 98049

0 / 0

98

08'50"

(12:18'21")

08'49" (+06'39")

1000 / 99049

0 / 0

99

09'01"

(12:27'22")

08'59" (+06'49")

1002 / 100051

0 / 0

100

08'56"

(12:36'18")

08'55" (+06'45")

1000 / 101051

0 / 0

101

06'47"

(12:43'05")

06'46" (+04'36")

1000 / 102052

0 / 0

宜蘭

楊家恩

·

賽後評分: 補給品太多了
給 5 星

3月累積里程 : 125.10 km

MW Watch 上傳(省電模式) | 6 years ago

少年芋, 跑跑愛上山和其他 3 人說推

·

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'59"	00:05'59"
2	06'03"	00:12'02"
3	05'53"	00:17'55"
4	06'01"	00:23'56"
5	05'57"	00:29'53"
6	06'06"	00:35'59"
7	06'13"	00:42'12"
8	06'30"	00:48'42"
9	06'12"	00:54'54"
10	06'01"	01:00'55"
11	07'39"	01:08'34"
12	06'21"	01:14'55"
13	06'00"	01:20'55"
14	06'08"	01:27'03"
15	07'09"	01:34'12"
16	05'28"	01:39'40"
17	06'06"	01:45'46"
18	03'06"	01:48'52"
19	02'05"	01:50'57"
20	05'44"	01:56'41"
21	07'32"	02:04'13"
22	07'18"	02:11'31"
23	07'47"	02:19'18"
24	09'27"	02:28'45"
25	04'29"	02:33'14"
26	06'35"	02:39'49"
27	13'51"	02:53'40"
28	07'38"	03:01'18"
29	06'40"	03:07'58"
30	05'45"	03:13'43"
31	07'01"	03:20'44"
32	06'14"	03:26'58"
33	06'25"	03:33'23"
34	05'53"	03:39'16"
35	07'35"	03:46'51"
36	12'25"	03:59'16"
37	04'15"	04:03'31"
38	07'50"	04:11'21"
39	08'23"	04:19'44"
40	08'08"	04:27'52"
41	10'20"	04:38'12"
42	09'07"	04:47'19"
43	08'52"	04:56'11"
44	11'06"	05:07'17"
45	09'38"	05:16'55"
46	10'03"	05:26'58"
47	09'41"	05:36'39"
48	12'46"	05:49'25"
49	09'31"	05:58'56"
50	08'58"	06:07'54"
51	08'35"	06:16'29"
52	08'50"	06:25'19"
53	09'32"	06:34'51"
54	09'27"	06:44'18"
55	06'03"	06:50'21"
56	06'09"	06:56'30"
57	06'06"	07:02'36"
58	06'13"	07:08'49"
59	09'38"	07:18'27"
60	05'37"	07:24'04"
61	06'20"	07:30'24"
62	06'37"	07:37'01"
63	08'20"	07:45'21"
64	05'39"	07:51'00"
65	06'17"	07:57'17"
66	06'19"	08:03'36"
67	08'49"	08:12'25"
68	06'01"	08:18'26"
69	07'05"	08:25'31"
70	06'53"	08:32'24"
71	06'42"	08:39'06"
72	11'33"	08:50'39"
73	02'57"	08:53'36"
74	04'01"	08:57'37"
75	05'50"	09:03'27"
76	09'22"	09:12'49"
77	08'12"	09:21'01"
78	08'49"	09:29'50"
79	06'13"	09:36'03"
80	05'57"	09:42'00"
81	08'43"	09:50'43"
82	09'33"	10:00'16"
83	03'58"	10:04'14"
84	06'44"	10:10'58"
85	07'50"	10:18'48"
86	05'42"	10:24'30"
87	06'16"	10:30'46"
88	06'25"	10:37'11"
89	12'07"	10:49'18"
90	08'34"	10:57'52"
91	06'46"	11:04'38"
92	08'01"	11:12'39"
93	07'07"	11:19'46"
94	07'23"	11:27'09"
95	07'55"	11:35'04"
96	07'27"	11:42'31"
97	07'27"	11:49'58"
98	07'35"	11:57'33"
99	08'42"	12:06'15"
100	08'36"	12:14'51"
101	08'24"	12:23'15"
102	09'19"	12:32'34"
103	07'48"	12:40'22"
104	06'37"	12:46'59"
103.0	-2'-44"	12:49'48"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

王聖欣上傳了新日誌

4.2 km | 00:28:58 | 06:54/km

Inna Chang 上傳了新日誌

6.8 km | 00:47:53 | 07:05/km

王聖欣上傳了新日誌

8.5 km | 00:43:30 | 05:06/km

Inna Chang 上傳了新日誌

0.8 km | 00:27:43 | 33:58/km

Inna Chang 上傳了新日誌

6.0 km | 00:38:40 | 06:26/km

randallkwo 上傳了新日誌

0.5 km | 00:34:15 | 68:30/km

randallkwo 上傳了新日誌

林淦鈿（淦哥）給 2025 ZEPRO RUN 全國半程馬拉松 - 彰化場的評分(給 4 星) : "補給很好,但是沒能領實體證書,我還是不可能給滿分"

林淦鈿（淦哥）新增一場比賽紀錄 : 2025 ZEPRO RUN 全國半程馬拉松 - 彰化場 - 半馬
成績 : 02:25:36

王聖欣上傳了新日誌

8.0 km | 00:46:14 | 05:46/km

鄭穗霓上傳了新日誌

14.0 km | 01:58:21 | 08:27/km

王聖欣上傳了新日誌

9.0 km | 00:51:43 | 05:44/km

Inna Chang 上傳了新日誌

2.0 km | 00:29:02 | 14:21/km

鄭穗霓上傳了新日誌

14.1 km | 01:46:19 | 07:33/km

Inna Chang 上傳了新日誌

5.0 km | 00:46:44 | 09:22/km

Inna Chang 上傳了新日誌

林淦鈿（淦哥）上傳了新日誌

6.0 km | 00:41:22 | 06:52/km

鄭穗霓上傳了新日誌

4.7 km | 00:34:00 | 07:13/km

Inna Chang 上傳了新日誌

0.8 km | 00:09:12 | 12:12/km

Inna Chang 上傳了新日誌

5.0 km | 00:33:06 | 06:37/km

王聖欣上傳了新日誌

5.3 km | 00:33:00 | 06:14/km

鄭穗霓上傳了新日誌

7.0 km | 01:09:49 | 09:57/km

鄭穗霓上傳了新日誌

13.2 km | 01:32:54 | 07:02/km

鄭穗霓上傳了新日誌

2.7 km | 00:17:15 | 06:27/km

王聖欣上傳了新日誌

3.5 km | 00:26:25 | 07:29/km

台中阿森上傳了新日誌

10.2 km | 00:49:40 | 04:52/km

台中阿森上傳了新日誌

10.1 km | 00:50:26 | 04:59/km

台中阿森上傳了新日誌

5.1 km | 00:25:57 | 05:06/km

林淦鈿（淦哥）給 2025 明德競技環湖饗宴的評分(給 3 星) : "補給看似多變，但量實在太不足。"

林淦鈿（淦哥）新增一場比賽紀錄 : 2025 明德競技環湖饗宴 - 13.0 km
成績 : 01:49:20