吳敏嘉 2019/11/03 訓練日誌 | Marathon's World

吳敏嘉彰化
ID 451624

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全馬 | 04:28:51 | 06:22/km | 第4馬

2019岱宇臺中國際馬拉松

官方成績
日期	2019-11-03
成績	04:28:51
總名次	- / -
分組名次	- / -
平均速度	06:22/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'22")

00:27'22" (+02'18")

00:52'47"

10 km

(00:52'47")

00:25'25" (+00'21")

15 km

(01:17'51")

00:25'04"

00:55'24" (+02'37")

20 km

(01:48'11")

00:30'20" (+05'16")

25 km

(02:13'30")

00:25'19" (+00'15")

01:01'57" (+09'10")

30 km

(02:50'08")

00:36'38" (+11'34")

35 km

(03:19'59")

00:29'51" (+04'47")

01:18'16" (+25'29")

40 km

(04:08'24")

00:48'25" (+23'21")

Finish

(04:28:51)

日期: 2019-11-03 05:51 - 總爬升: 638 m - 平均心率: 143 - 卡路里: 2287 Cal - 平均步頻: 158 - 溫度: 22°C - 濕度: 85% - PM2.5: 良好(13)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

03'35"

(03'35")

07'10" (+03'12")

500 / 500

2

02'36"

(06'11")

05'13" (+01'15")

500 / 1000

3

02'44"

(08'55")

05'28" (+01'30")

500 / 1500

4

02'32"

(11'28")

05'05" (+01'07")

500 / 2000

5

02'35"

(14'03")

05'10" (+01'12")

500 / 2500

展開計圈分析

6

03'08"

(17'12")

06'16" (+02'18")

500 / 3000

7

02'21"

(19'34")

04'43" (+00'45")

500 / 3500

8

02'35"

(22'09")

05'10" (+01'12")

500 / 4000

9

02'40"

(24'50")

05'21" (+01'23")

500 / 4500

10

02'31"

(27'22")

05'03" (+01'05")

500 / 5000

11

02'30"

(29'52")

05'00" (+01'02")

500 / 5500

12

02'34"

(32'26")

05'09" (+01'11")

500 / 6000

13

02'27"

(34'54")

04'54" (+00'56")

500 / 6500

14

02'23"

(37'17")

04'47" (+00'49")

500 / 7000

15

02'24"

(39'42")

04'49" (+00'51")

500 / 7500

16

02'25"

(42'08")

04'51" (+00'53")

500 / 8000

17

02'19"

(44'28")

04'39" (+00'41")

500 / 8500

18

02'35"

(47'03")

05'10" (+01'12")

500 / 9000

19

02'50"

(49'54")

05'41" (+01'43")

500 / 9500

20

02'52"

(52'47")

05'45" (+01'47")

500 / 10000

21

03'20"

(56'07")

06'40" (+02'42")

500 / 10500

22

02'12"

(58'20")

04'25" (+00'27")

500 / 11000

23

02'10"

(01:00'30")

04'20" (+00'22")

500 / 11500

24

02'16"

(01:02'46")

04'32" (+00'34")

500 / 12000

25

02'27"

(01:05'13")

04'54" (+00'56")

500 / 12500

26

02'57"

(01:08'11")

05'55" (+01'57")

500 / 13000

27

02'53"

(01:11'04")

05'46" (+01'48")

500 / 13500

28

02'10"

(01:13'15")

04'21" (+00'23")

500 / 14000

29

02'12"

(01:15'28")

04'25" (+00'27")

500 / 14500

30

02'22"

(01:17'50")

04'44" (+00'46")

500 / 15000

31

02'23"

(01:20'13")

04'46" (+00'48")

500 / 15500

32

02'18"

(01:22'32")

04'37" (+00'39")

500 / 16000

33

02'38"

(01:25'10")

05'16" (+01'18")

500 / 16500

34

02'38"

(01:27'49")

05'16" (+01'18")

500 / 17000

35

02'50"

(01:30'39")

05'40" (+01'42")

500 / 17500

36

04'08"

(01:34'47")

08'16" (+04'18")

500 / 18000

37

02'42"

(01:37'30")

05'25" (+01'27")

500 / 18500

38

04'32"

(01:42'02")

09'04" (+05'06")

500 / 19000

39

03'12"

(01:45'14")

06'24" (+02'26")

500 / 19500

40

02'56"

(01:48'11")

05'52" (+01'54")

500 / 20000

41

04'12"

(01:52'24")

08'25" (+04'27")

500 / 20500

42

02'50"

(01:55'14")

05'40" (+01'42")

500 / 21000

43

02'32"

(01:57'47")

05'04" (+01'06")

500 / 21500

44

02'29"

(02:00'16")

04'58" (+01'00")

500 / 22000

45

02'14"

(02:02'30")

04'29" (+00'31")

500 / 22500

46

02'06"

(02:04'37")

04'12" (+00'14")

500 / 23000

47

01'59"

(02:06'36")

03'58"

500 / 23500

48

02'30"

(02:09'07")

05'01" (+01'03")

500 / 24000

49

02'12"

(02:11'19")

04'24" (+00'26")

500 / 24500

50

02'10"

(02:13'29")

04'21" (+00'23")

500 / 25000

51

05'08"

(02:18'38")

10'17" (+06'19")

500 / 25500

52

04'04"

(02:22'43")

08'08" (+04'10")

500 / 26000

53

03'11"

(02:25'54")

06'23" (+02'25")

500 / 26500

54

04'58"

(02:30'53")

09'57" (+05'59")

500 / 27000

55

04'00"

(02:34'54")

08'01" (+04'03")

500 / 27500

56

03'57"

(02:38'51")

07'54" (+03'56")

500 / 28000

57

02'48"

(02:41'40")

05'37" (+01'39")

500 / 28500

58

03'34"

(02:45'15")

07'09" (+03'11")

500 / 29000

59

02'33"

(02:47'49")

05'06" (+01'08")

500 / 29500

60

02'18"

(02:50'07")

04'37" (+00'39")

500 / 30000

61

02'47"

(02:52'55")

05'35" (+01'37")

500 / 30500

62

02'47"

(02:55'42")

05'34" (+01'36")

500 / 31000

63

02'21"

(02:58'04")

04'43" (+00'45")

500 / 31500

64

02'47"

(03:00'51")

05'34" (+01'36")

500 / 32000

65

02'24"

(03:03'16")

04'48" (+00'50")

500 / 32500

66

02'54"

(03:06'10")

05'48" (+01'50")

500 / 33000

67

03'48"

(03:09'59")

07'37" (+03'39")

500 / 33500

68

02'30"

(03:12'29")

05'01" (+01'03")

500 / 34000

69

03'52"

(03:16'22")

07'45" (+03'47")

500 / 34500

70

03'36"

(03:19'58")

07'13" (+03'15")

500 / 35000

71

04'59"

(03:24'58")

09'59" (+06'01")

500 / 35500

72

05'29"

(03:30'27")

10'58" (+07'00")

500 / 36000

73

05'11"

(03:35'38")

10'22" (+06'24")

500 / 36500

74

04'49"

(03:40'27")

09'38" (+05'40")

500 / 37000

75

05'23"

(03:45'51")

10'47" (+06'49")

500 / 37500

76

05'47"

(03:51'39")

11'35" (+07'37")

500 / 38000

77

05'17"

(03:56'56")

10'34" (+06'36")

500 / 38500

78

05'05"

(04:02'01")

10'10" (+06'12")

500 / 39000

79

02'44"

(04:04'46")

05'29" (+01'31")

500 / 39500

80

03'38"

(04:08'24")

07'16" (+03'18")

500 / 40000

81

04'25"

(04:12'49")

08'50" (+04'52")

500 / 40500

82

05'06"

(04:17'55")

10'12" (+06'14")

500 / 41000

83

03'23"

(04:21'18")

06'46" (+02'48")

500 / 41500

84

03'48"

(04:25'07")

07'36" (+03'38")

500 / 42000

85

02'58"

(04:28'05")

05'56" (+01'58")

500 / 42500

賽後評分: 藍色公路好硬
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

11月累積里程 : 426.92 km

TCX 2.0 上傳 | 5 years ago

小馬和誌鳴(了然居士) 說推

·


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'12"	00:06'12"
2	05'16"	00:11'28"
3	05'44"	00:17'12"
4	04'57"	00:22'09"
5	05'13"	00:27'22"
6	05'05"	00:32'27"
7	04'51"	00:37'18"
8	04'50"	00:42'08"
9	04'55"	00:47'03"
10	05'44"	00:52'47"
11	05'33"	00:58'20"
12	04'27"	01:02'47"
13	05'24"	01:08'11"
14	05'04"	01:13'15"
15	04'36"	01:17'51"
16	04'41"	01:22'32"
17	05'17"	01:27'49"
18	06'58"	01:34'47"
19	07'16"	01:42'03"
20	06'08"	01:48'11"
21	07'03"	01:55'14"
22	05'02"	02:00'16"
23	04'21"	02:04'37"
24	04'30"	02:09'07"
25	04'23"	02:13'30"
26	09'13"	02:22'43"
27	08'10"	02:30'53"
28	07'59"	02:38'52"
29	06'24"	02:45'16"
30	04'52"	02:50'08"
31	05'35"	02:55'43"
32	05'09"	03:00'52"
33	05'18"	03:06'10"
34	06'20"	03:12'30"
35	07'29"	03:19'59"
36	10'28"	03:30'27"
37	10'01"	03:40'28"
38	11'11"	03:51'39"
39	10'22"	04:02'01"
40	06'23"	04:08'24"
41	09'32"	04:17'56"
42	07'11"	04:25'07"
42.7	05'43"	04:28'51"

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