黑叶 2019/12/21 訓練日誌 | Marathon's World

黑叶香港
ID 201939

12 位追隨者

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55.0 km | 06:55:18 | 07:33/km | 第64馬

2019 北宜公路超級馬拉松

官方成績
日期	2019-12-21
成績	06:55:18
總名次	- / -
分組名次	- / -
平均速度	07:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'33")

00:35'33" (+01'20")

01:16'29" (+02'19")

10 km

(01:16'29")

00:40'56" (+06'43")

15 km

(01:57'38")

00:41'09" (+06'56")

01:17'03" (+02'53")

20 km

(02:33'32")

00:35'54" (+01'41")

25 km

(03:07'45")

00:34'13"

01:14'10"

30 km

(03:47'42")

00:39'57" (+05'44")

35 km

(04:26'58")

00:39'16" (+05'03")

01:16'58" (+02'48")

40 km

(05:04'40")

00:37'42" (+03'29")

45 km

(05:45'48")

00:41'08" (+06'55")

01:21'27" (+07'17")

50 km

(06:26'07")

00:40'19" (+06'06")

Finish

(06:55:18)

日期: 2019-12-21 07:00 - 總爬升: 1090 m - 平均心率: 156 - 卡路里: 2348 Cal - 總步數: 69406 - 平均步頻: 167 - 平均步幅: 75 cm - 溫度: 18°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

06'55"

(06'55")

06'54" (+00'15")

1001 / 1001

180 / 80

2

06'57"

(13'52")

06'56" (+00'17")

1001 / 2002

181 / 79

3

07'08"

(21'00")

07'07" (+00'28")

1001 / 3004

175 / 79

4

07'31"

(28'31")

07'30" (+00'51")

1000 / 4004

174 / 76

5

08'11"

(36'42")

08'10" (+01'31")

1001 / 5006

170 / 71

展開計圈分析

6

08'23"

(45'05")

08'22" (+01'43")

1000 / 6006

167 / 71

7

08'10"

(53'15")

08'09" (+01'30")

1000 / 7007

167 / 73

8

08'25"

(01:01'40")

08'24" (+01'45")

1000 / 8008

165 / 71

9

08'10"

(01:09'50")

08'10" (+01'31")

1000 / 9008

166 / 73

10

08'30"

(01:18'20")

08'27" (+01'48")

1004 / 10013

161 / 73

11

08'51"

(01:27'11")

08'50" (+02'11")

1000 / 11014

166 / 67

12

07'52"

(01:35'03")

07'51" (+01'12")

1001 / 12015

163 / 77

13

08'04"

(01:43'07")

08'03" (+01'24")

1000 / 13016

161 / 76

14

08'39"

(01:51'46")

08'38" (+01'59")

1001 / 14018

159 / 72

15

08'10"

(01:59'56")

08'07" (+01'28")

1005 / 15023

158 / 77

16

08'00"

(02:07'56")

07'59" (+01'20")

1001 / 16025

172 / 72

17

06'40"

(02:14'36")

06'39"

1001 / 17026

151 / 99

18

07'52"

(02:22'28")

07'51" (+01'12")

1001 / 18028

157 / 81

19

07'01"

(02:29'29")

07'00" (+00'21")

1000 / 19029

151 / 94

20

07'14"

(02:36'43")

07'08" (+00'29")

1014 / 20043

152 / 92

21

06'44"

(02:43'27")

06'43" (+00'04")

1001 / 21044

146 / 101

22

06'53"

(02:50'20")

06'52" (+00'13")

1001 / 22045

146 / 99

23

06'49"

(02:57'09")

06'48" (+00'09")

1001 / 23047

145 / 101

24

07'52"

(03:05'01")

07'52" (+01'13")

1000 / 24047

166 / 76

25

07'20"

(03:12'21")

07'19" (+00'40")

1001 / 25049

144 / 94

26

07'24"

(03:19'45")

07'23" (+00'44")

1001 / 26050

152 / 88

27

07'48"

(03:27'33")

07'47" (+01'08")

1001 / 27052

159 / 80

28

08'53"

(03:36'26")

08'52" (+02'13")

1000 / 28053

166 / 67

29

08'38"

(03:45'04")

08'37" (+01'58")

1000 / 29053

173 / 66

30

09'26"

(03:54'30")

09'25" (+02'46")

1000 / 30053

182 / 58

31

08'13"

(04:02'43")

08'12" (+01'33")

1000 / 31054

169 / 71

32

07'47"

(04:10'30")

07'42" (+01'03")

1010 / 32064

169 / 76

33

07'53"

(04:18'23")

07'52" (+01'13")

1001 / 33065

174 / 72

34

07'54"

(04:26'17")

07'47" (+01'08")

1014 / 34080

165 / 77

35

06'58"

(04:33'15")

06'56" (+00'17")

1002 / 35082

148 / 96

36

07'39"

(04:40'54")

07'37" (+00'58")

1003 / 36086

165 / 79

37

08'18"

(04:49'12")

08'17" (+01'38")

1000 / 37086

182 / 66

38

08'01"

(04:57'13")

08'00" (+01'21")

1000 / 38086

185 / 67

39

08'52"

(05:06'05")

08'51" (+02'12")

1001 / 39088

189 / 59

40

08'40"

(05:14'45")

08'39" (+02'00")

1001 / 40089

179 / 64

41

07'41"

(05:22'26")

07'40" (+01'01")

1000 / 41089

174 / 74

42

08'16"

(05:30'42")

08'15" (+01'36")

1000 / 42090

187 / 64

43

09'30"

(05:40'12")

09'29" (+02'50")

1000 / 43090

190 / 55

44

09'13"

(05:49'25")

09'12" (+02'33")

1001 / 44091

187 / 57

45

10'01"

(05:59'26")

10'00" (+03'21")

1000 / 45092

204 / 48

46

06'41"

(06:06'07")

06'39"

1002 / 46095

159 / 94

47

08'19"

(06:14'26")

08'19" (+01'40")

1000 / 47095

149 / 80

48

08'47"

(06:23'13")

08'47" (+02'08")

1000 / 48095

152 / 74

49

08'41"

(06:31'54")

08'37" (+01'58")

1006 / 49101

149 / 77

50

07'52"

(06:39'46")

07'44" (+01'05")

1015 / 50117

156 / 82

51

07'29"

(06:47'15")

07'27" (+00'48")

1004 / 51121

157 / 85

52

07'17"

(06:54'32")

07'16" (+00'37")

1001 / 52122

169 / 81

53

00'46"

(06:55'18")

10'36" (+03'57")

72 / 52195

122 / 76

賽後評分: 台
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	94~114	65~79%
2:M馬拉松配速區	114~129	79~89%
3:T乳酸耐力區	129~133	89~92%
4:A無氧耐力區	133~141	92~97.5%
5:I最大耗氧區	141~145	97.5~100%
最大心率為145 點此去設定最大心率

12月累積里程 : 177.46 km

MW Watch 上傳 | 5 years ago

Rarry Lin 說推

·


	目標心跳區間: 96~ 126

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'44"	00:06'44"
2	06'53"	00:13'37"
3	06'49"	00:20'26"
4	07'14"	00:27'40"
5	07'53"	00:35'33"
6	08'12"	00:43'45"
7	08'00"	00:51'45"
8	08'14"	00:59'59"
9	08'05"	01:08'04"
10	08'25"	01:16'29"
11	08'23"	01:24'52"
12	07'49"	01:32'41"
13	08'05"	01:40'46"
14	08'15"	01:49'01"
15	08'37"	01:57'38"
16	07'53"	02:05'31"
17	06'30"	02:12'01"
18	07'28"	02:19'29"
19	06'57"	02:26'26"
20	07'06"	02:33'32"
21	06'31"	02:40'03"
22	06'46"	02:46'49"
23	06'39"	02:53'28"
24	07'00"	03:00'28"
25	07'17"	03:07'45"
26	07'18"	03:15'03"
27	07'23"	03:22'26"
28	08'02"	03:30'28"
29	08'31"	03:38'59"
30	08'43"	03:47'42"
31	09'11"	03:56'53"
32	07'46"	04:04'39"
33	07'37"	04:12'16"
34	07'06"	04:19'22"
35	07'36"	04:26'58"
36	06'51"	04:33'49"
37	07'29"	04:41'18"
38	07'39"	04:48'57"
39	07'36"	04:56'33"
40	08'07"	05:04'40"
41	08'17"	05:12'57"
42	07'29"	05:20'26"
43	07'38"	05:28'04"
44	09'02"	05:37'06"
45	08'42"	05:45'48"
46	09'06"	05:54'54"
47	07'55"	06:02'49"
48	07'02"	06:09'51"
49	08'04"	06:17'55"
50	08'12"	06:26'07"
51	08'20"	06:34'27"
52	07'28"	06:41'55"
53	06'59"	06:48'54"
52.2	-7'-58"	06:55'18"

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