100K：13時36分；全馬PB：3時47分 2025/01/04 訓練日誌

100K：13時36分；全馬PB：3時47分台北市
ID 459122

1 位追隨者

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100K：13時36分；全馬PB：3時47分

全馬 | 05:25:32 | 07:42/km | 第81馬

2025 宜蘭櫻花溫泉馬拉松- 大同牛鬥場

官方成績
日期	2025-01-04
成績	05:25:32
總名次	- / -
分組名次	- / -
平均速度	07:42/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'13")

00:33'13"

01:12'00"

10 km

(01:12'00")

00:38'47" (+05'34")

15 km

(01:46'59")

00:34'59" (+01'46")

01:15'02" (+03'02")

20 km

(02:27'02")

00:40'03" (+06'50")

25 km

(03:07'54")

00:40'52" (+07'39")

01:24'23" (+12'23")

30 km

(03:51'25")

00:43'31" (+10'18")

35 km

(04:29'22")

00:37'57" (+04'44")

01:14'28" (+02'28")

40 km

(05:05'53")

00:36'31" (+03'18")

Finish

(05:25:32)

日期: 2025-01-04 07:30 - 總爬升: 1579 m - 平均心率: 154 - 卡路里: 2659 Cal - 總步數: 54680 - 平均步頻: 167 - 平均步幅: 78 cm - 溫度: 16°C - 濕度: 66.3

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'28"

(06'28")

06'27" (+00'32")

1001 / 1001

183 / 84

05'56"

(12'24")

05'55"

1002 / 2004

186 / 90

06'07"

(18'31")

06'07" (+00'12")

1000 / 3004

185 / 88

07'52"

(26'23")

07'51" (+01'56")

1001 / 4005

161 / 78

06'52"

(33'15")

06'51" (+00'56")

1000 / 5006

181 / 80

展開計圈分析

07'06"

(40'21")

07'05" (+01'10")

1000 / 6006

181 / 77

06'52"

(47'13")

06'51" (+00'56")

1001 / 7008

182 / 80

10'29"

(57'42")

10'27" (+04'32")

1001 / 8010

138 / 69

07'52"

(01:05'34")

07'51" (+01'56")

1001 / 9011

178 / 71

06'34"

(01:12'08")

06'33" (+00'38")

1001 / 10013

183 / 82

08'06"

(01:20'14")

08'05" (+02'10")

1001 / 11014

156 / 79

06'52"

(01:27'06")

06'51" (+00'56")

1001 / 12016

181 / 80

06'32"

(01:33'38")

06'31" (+00'36")

1000 / 13016

185 / 82

06'43"

(01:40'21")

06'42" (+00'47")

1000 / 14016

175 / 85

06'53"

(01:47'14")

06'52" (+00'57")

1000 / 15017

178 / 81

09'52"

(01:57'06")

09'50" (+03'55")

1001 / 16019

140 / 72

08'50"

(02:05'56")

08'49" (+02'54")

1000 / 17020

156 / 72

07'03"

(02:12'59")

07'02" (+01'07")

1001 / 18021

182 / 77

06'42"

(02:19'41")

06'41" (+00'46")

1002 / 19024

185 / 80

07'43"

(02:27'24")

07'42" (+01'47")

1000 / 20024

173 / 74

14'52"

(02:42'16")

14'51" (+08'56")

1000 / 21025

113 / 59

07'02"

(02:49'18")

07'01" (+01'06")

1001 / 22027

181 / 78

06'22"

(02:55'40")

06'22" (+00'27")

1000 / 23027

185 / 84

06'36"

(03:02'16")

06'35" (+00'40")

1001 / 24028

183 / 82

06'26"

(03:08'42")

06'25" (+00'30")

1001 / 25029

182 / 85

10'46"

(03:19'28")

10'45" (+04'50")

1000 / 26029

125 / 74

06'32"

(03:26'00")

06'31" (+00'36")

1000 / 27030

187 / 81

06'42"

(03:32'42")

06'41" (+00'46")

1002 / 28032

184 / 80

07'12"

(03:39'54")

07'11" (+01'16")

1001 / 29034

182 / 76

12'06"

(03:52'00")

12'05" (+06'10")

1001 / 30035

128 / 64

07'22"

(03:59'22")

07'21" (+01'26")

1000 / 31035

182 / 74

06'47"

(04:06'09")

06'46" (+00'51")

1002 / 32037

186 / 79

10'00"

(04:16'09")

09'59" (+04'04")

1001 / 33038

151 / 66

07'41"

(04:23'50")

07'39" (+01'44")

1002 / 34041

162 / 80

06'06"

(04:29'56")

06'05" (+00'10")

1001 / 35043

187 / 87

07'03"

(04:36'59")

07'01" (+01'06")

1002 / 36045

176 / 80

06'16"

(04:43'15")

06'15" (+00'20")

1000 / 37046

188 / 84

10'11"

(04:53'26")

10'11" (+04'16")

1000 / 38046

135 / 72

06'23"

(04:59'49")

06'22" (+00'27")

1000 / 39046

187 / 83

06'41"

(05:06'30")

06'40" (+00'45")

1001 / 40048

185 / 80

06'45"

(05:13'15")

06'44" (+00'49")

1002 / 41050

183 / 80

07'31"

(05:20'46")

07'29" (+01'34")

1002 / 42052

167 / 79

04'46"

(05:25'32")

06'12" (+00'17")

768 / 42821

187 / 86

賽後評分: 後勤不完散。賽道風景美，補給中間。
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

1月累積里程 : 301.25 km

美津濃 ride27橘累積 : 2184.9 km

MW Watch 上傳 | 2 months ago

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'28"	00:06'28"
2	05'54"	00:12'22"
3	06'06"	00:18'28"
4	07'51"	00:26'19"
5	06'54"	00:33'13"
6	07'04"	00:40'17"
7	06'52"	00:47'09"
8	10'26"	00:57'35"
9	07'49"	01:05'24"
10	06'36"	01:12'00"
11	08'01"	01:20'01"
12	06'54"	01:26'55"
13	06'30"	01:33'25"
14	06'42"	01:40'07"
15	06'52"	01:46'59"
16	09'52"	01:56'51"
17	08'48"	02:05'39"
18	06'57"	02:12'36"
19	06'46"	02:19'22"
20	07'40"	02:27'02"
21	14'46"	02:41'48"
22	07'06"	02:48'54"
23	06'21"	02:55'15"
24	06'37"	03:01'52"
25	06'02"	03:07'54"
26	11'10"	03:19'04"
27	06'20"	03:25'24"
28	06'48"	03:32'12"
29	07'07"	03:39'19"
30	12'06"	03:51'25"
31	07'19"	03:58'44"
32	06'50"	04:05'34"
33	09'35"	04:15'09"
34	08'09"	04:23'18"
35	06'04"	04:29'22"
36	06'44"	04:36'06"
37	06'31"	04:42'37"
38	10'10"	04:52'47"
39	06'22"	04:59'09"
40	06'44"	05:05'53"
41	06'36"	05:12'29"
42	07'31"	05:20'00"
42.8	06'43"	05:25'32"