iamrocle 2016/10/09 訓練日誌 | Marathon's World

iamrocle 台南
ID 5726

47 位追隨者

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23.0 km | 03:11:38 | 08:19/km | 第10半馬

偃月喚武聖殺陣第4屆草山月世界馬拉松

官方成績
日期	2016-10-09
成績	03:11:38
總名次	467 / 966
分組名次	148 / 325
平均速度	08:19/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'25")

00:36'25"

01:16'40"

10 km

(01:16'40")

00:40'15" (+03'50")

15 km

(02:00'06")

00:43'26" (+07'01")

01:24'32" (+07'52")

20 km

(02:41'12")

00:41'06" (+04'41")

Finish

(03:11:38)

日期: 2016-10-09 06:15 - 總爬升: 380 m - 平均心率: 164 - 卡路里: 1532 Cal - 平均步頻: 152 - 溫度: 25°C - 濕度: 100%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

02'54"

(02'54")

07'17" (+01'03")

400 / 400

2

02'49"

(05'44")

07'02" (+00'48")

400 / 800

3

02'48"

(08'32")

07'02" (+00'48")

400 / 1200

4

02'45"

(11'18")

06'53" (+00'39")

400 / 1600

5

02'53"

(14'11")

07'13" (+00'59")

400 / 2000

展開計圈分析

6

02'47"

(16'58")

06'57" (+00'43")

400 / 2400

7

03'20"

(20'19")

08'20" (+02'06")

400 / 2800

8

02'46"

(23'05")

06'56" (+00'42")

400 / 3199

9

02'45"

(25'50")

06'52" (+00'38")

400 / 3599

10

03'09"

(28'59")

07'52" (+01'38")

400 / 3999

11

02'36"

(31'36")

06'32" (+00'18")

400 / 4399

12

03'07"

(34'43")

07'47" (+01'33")

400 / 4800

13

03'20"

(38'04")

08'22" (+02'08")

400 / 5200

14

03'08"

(41'12")

07'50" (+01'36")

400 / 5600

15

03'11"

(44'24")

07'59" (+01'45")

400 / 6000

16

03'02"

(47'26")

07'35" (+01'21")

400 / 6400

17

03'01"

(50'28")

07'34" (+01'20")

400 / 6800

18

02'58"

(53'26")

07'25" (+01'11")

400 / 7200

19

04'02"

(57'29")

10'05" (+03'51")

400 / 7600

20

03'23"

(01:00'52")

08'28" (+02'14")

400 / 8000

21

03'38"

(01:04'31")

09'05" (+02'51")

400 / 8400

22

03'32"

(01:08'03")

08'51" (+02'37")

400 / 8800

23

02'46"

(01:10'49")

06'55" (+00'41")

400 / 9200

24

02'51"

(01:13'41")

07'08" (+00'54")

400 / 9600

25

02'58"

(01:16'39")

07'26" (+01'12")

400 / 10000

26

04'12"

(01:20'51")

10'30" (+04'16")

400 / 10400

27

03'50"

(01:24'41")

09'35" (+03'21")

400 / 10800

28

04'37"

(01:29'19")

11'34" (+05'20")

400 / 11200

29

02'43"

(01:32'02")

06'47" (+00'33")

400 / 11600

30

03'12"

(01:35'15")

08'00" (+01'46")

400 / 12000

31

04'20"

(01:39'35")

10'50" (+04'36")

400 / 12400

32

03'04"

(01:42'39")

07'40" (+01'26")

400 / 12800

33

02'46"

(01:45'25")

06'55" (+00'41")

400 / 13200

34

02'35"

(01:48'00")

06'27" (+00'13")

400 / 13600

35

02'41"

(01:50'42")

06'44" (+00'30")

400 / 14000

36

03'16"

(01:53'58")

08'10" (+01'56")

400 / 14400

37

03'45"

(01:57'44")

09'24" (+03'10")

400 / 14800

38

04'36"

(02:02'21")

11'32" (+05'18")

400 / 15200

39

02'39"

(02:05'01")

06'39" (+00'25")

400 / 15600

40

02'39"

(02:07'40")

06'39" (+00'25")

400 / 16000

41

02'48"

(02:10'29")

07'01" (+00'47")

400 / 16400

42

04'20"

(02:14'49")

10'50" (+04'36")

400 / 16800

43

03'12"

(02:18'01")

08'01" (+01'47")

400 / 17200

44

03'27"

(02:21'28")

08'37" (+02'23")

400 / 17600

45

02'40"

(02:24'09")

06'42" (+00'28")

400 / 18000

46

02'37"

(02:26'47")

06'34" (+00'20")

400 / 18400

47

02'42"

(02:29'30")

06'47" (+00'33")

400 / 18799

48

02'38"

(02:32'08")

06'35" (+00'21")

400 / 19199

49

03'50"

(02:35'59")

09'36" (+03'22")

400 / 19599

50

05'11"

(02:41'11")

12'58" (+06'44")

400 / 19999

51

04'13"

(02:45'24")

10'33" (+04'19")

400 / 20399

52

03'24"

(02:48'48")

08'31" (+02'17")

400 / 20799

53

04'23"

(02:53'12")

10'59" (+04'45")

400 / 21199

54

03'05"

(02:56'17")

07'42" (+01'28")

400 / 21599

55

02'53"

(02:59'11")

07'14" (+01'00")

400 / 21999

56

03'26"

(03:02'38")

08'36" (+02'22")

400 / 22399

57

02'39"

(03:05'17")

06'38" (+00'24")

400 / 22799

58

03'21"

(03:08'39")

08'24" (+02'10")

400 / 23199

59

02'29"

(03:11'09")

06'14"

400 / 23599

心率區間	心跳數	心率等級
1:E有氧耐力區	124~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~175	89~92%
4:A無氧耐力區	175~186	92~97.5%
5:I最大耗氧區	186~191	97.5~100%
最大心率為191 點此去設定最大心率

10月累積里程 : 70.20 km

ASICS TARTHERZEAL 2-WIDE 累積 : 884.3 km

TCX 上傳 | 8 years ago

Hsu PoMin, 吳進添和其他 5 人說推

·


	目標心跳區間: 118~ 155

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'08"	00:07'08"
2	07'04"	00:14'12"
3	07'33"	00:21'45"
4	07'15"	00:29'00"
5	07'25"	00:36'25"
6	08'00"	00:44'25"
7	07'37"	00:52'02"
8	08'51"	01:00'53"
9	08'36"	01:09'29"
10	07'11"	01:16'40"
11	09'46"	01:26'26"
12	08'50"	01:35'16"
13	08'57"	01:44'13"
14	06'30"	01:50'43"
15	09'23"	02:00'06"
16	07'35"	02:07'41"
17	09'03"	02:16'44"
18	07'26"	02:24'10"
19	06'44"	02:30'54"
20	10'18"	02:41'12"
21	09'52"	02:51'04"
22	08'08"	02:59'12"
23	07'56"	03:07'08"
23.7	06'38"	03:11'39"

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6.0 km | 00:33:40 | 05:36/km

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5.0 km | 00:25:08 | 12.0 km/h

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5.0 km | 00:31:11 | 06:14/km

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4.5 km | 00:30:57 | 06:52/km