江小蓮 2024/12/01 訓練日誌

江小蓮台中
ID 331094

35 位追隨者

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江小蓮

全馬 | 05:38:53 | 08:01/km | 第6馬

第38屆那霸馬拉松

官方成績
日期	2024-12-01
成績	05:38:53
總名次	- / -
分組名次	- / -
平均速度	08:01/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:47'25")

00:47'25" (+14'35")

01:24'13" (+11'01")

10 km

(01:24'13")

00:36'48" (+03'58")

15 km

(01:59'52")

00:35'39" (+02'49")

01:23'22" (+10'10")

20 km

(02:47'35")

00:47'43" (+14'53")

25 km

(03:27'57")

00:40'22" (+07'32")

01:13'12"

30 km

(04:00'47")

00:32'50"

35 km

(04:39'56")

00:39'09" (+06'19")

01:15'32" (+02'20")

40 km

(05:16'19")

00:36'23" (+03'33")

Finish

(05:38:53)

日期: 2024-12-01 14:00 - 總爬升: 448 m - 平均心率: 150 - 卡路里: 2207 Cal - 平均步頻: 184

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

09'55"

(09'55")

09'55" (+04'18")

1000 / 1000

16'27"

(26'22")

16'27" (+10'50")

1000 / 2000

07'18"

(33'41")

07'18" (+01'41")

1000 / 3000

06'24"

(40'05")

06'24" (+00'47")

1000 / 4000

07'19"

(47'24")

07'19" (+01'42")

1000 / 5000

展開計圈分析

08'36"

(56'01")

08'36" (+02'59")

1000 / 6000

06'54"

(01:02'55")

06'54" (+01'17")

1000 / 7000

07'05"

(01:10'01")

07'05" (+01'28")

1000 / 8000

07'20"

(01:17'21")

07'20" (+01'43")

1000 / 9000

06'46"

(01:24'08")

06'46" (+01'09")

1000 / 10000

06'41"

(01:30'49")

06'41" (+01'04")

1000 / 11000

07'59"

(01:38'49")

07'59" (+02'22")

1000 / 12000

07'13"

(01:46'02")

07'13" (+01'36")

1000 / 13000

07'22"

(01:53'24")

07'22" (+01'45")

1000 / 14000

06'23"

(01:59'47")

06'23" (+00'46")

1000 / 15000

16'34"

(02:16'22")

16'34" (+10'57")

1000 / 16000

00'40"

(02:17'02")

07'32" (+01'55")

88 / 16088

07'04"

(02:24'06")

07'04" (+01'27")

1000 / 17088

08'17"

(02:32'24")

08'17" (+02'40")

1000 / 18088

02'17"

(02:34'41")

07'49" (+02'12")

292 / 18381

08'37"

(02:43'18")

08'37" (+03'00")

1000 / 19381

06'47"

(02:50'06")

06'47" (+01'10")

1000 / 20381

07'25"

(02:57'32")

07'25" (+01'48")

1000 / 21381

08'08"

(03:05'40")

08'08" (+02'31")

1000 / 22381

07'53"

(03:13'33")

07'53" (+02'16")

1000 / 23381

06'49"

(03:20'22")

06'49" (+01'12")

1000 / 24381

10'22"

(03:30'45")

10'22" (+04'45")

1000 / 25381

07'44"

(03:38'30")

07'44" (+02'07")

1000 / 26381

06'21"

(03:44'52")

06'21" (+00'44")

1000 / 27381

05'37"

(03:50'29")

05'37"

1000 / 28381

06'08"

(03:56'38")

06'08" (+00'31")

1000 / 29381

08'24"

(04:05'02")

08'24" (+02'47")

1000 / 30381

07'51"

(04:12'54")

07'51" (+02'14")

1000 / 31381

06'22"

(04:19'16")

06'22" (+00'45")

1000 / 32381

06'51"

(04:26'07")

06'51" (+01'14")

1000 / 33381

09'32"

(04:35'40")

09'32" (+03'55")

1000 / 34381

06'38"

(04:42'18")

06'38" (+01'01")

1000 / 35381

02'06"

(04:44'25")

08'30" (+02'53")

247 / 35628

00'05"

(04:44'31")

07'19" (+01'42")

13 / 35642

06'25"

(04:50'56")

06'25" (+00'48")

1000 / 36642

07'13"

(04:58'10")

07'13" (+01'36")

1000 / 37642

07'27"

(05:05'37")

07'27" (+01'50")

1000 / 38642

07'11"

(05:12'49")

07'11" (+01'34")

1000 / 39642

07'59"

(05:20'48")

07'59" (+02'22")

1000 / 40642

07'17"

(05:28'05")

07'17" (+01'40")

1000 / 41642

06'59"

(05:35'04")

06'59" (+01'22")

1000 / 42642

台中

江小蓮

跑步中吃喝玩樂

留言

台中

江小蓮

跑步前拍的美照

留言

賽前宣言: 無傷完賽

賽後評分: 人太多很擁擠
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

12月累積里程 : 149.95 km

New Balance Hanzo C 累積 : 1469.1 km

TCX 2.0 上傳 | 3 months ago

小素和陳明裕（吉安路跑協會）說推

留言


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'55"	00:09'55"
2	16'27"	00:26'22"
3	07'19"	00:33'41"
4	06'24"	00:40'05"
5	07'20"	00:47'25"
6	08'36"	00:56'01"
7	06'54"	01:02'55"
8	07'06"	01:10'01"
9	07'25"	01:17'26"
10	06'47"	01:24'13"
11	06'41"	01:30'54"
12	08'00"	01:38'54"
13	07'13"	01:46'07"
14	07'22"	01:53'29"
15	06'23"	01:59'52"
16	16'34"	02:16'26"
17	07'13"	02:23'39"
18	08'02"	02:31'41"
19	07'22"	02:39'03"
20	08'32"	02:47'35"
21	07'10"	02:54'45"
22	07'34"	03:02'19"
23	08'25"	03:10'44"
24	07'12"	03:17'56"
25	10'01"	03:27'57"
26	08'36"	03:36'33"
27	05'48"	03:42'21"
28	06'09"	03:48'30"
29	06'11"	03:54'41"
30	06'06"	04:00'47"
31	09'54"	04:10'41"
32	06'27"	04:17'08"
33	06'45"	04:23'53"
34	07'26"	04:31'19"
35	08'37"	04:39'56"
36	07'10"	04:47'06"
37	07'08"	04:54'14"
38	06'33"	05:00'47"
39	07'29"	05:08'16"
40	08'03"	05:16'19"
41	07'45"	05:24'04"
42	07'22"	05:31'26"
43	05'54"	05:37'20"
43.3	05'11"	05:39'03"