洪邦哲 2018/10/28 訓練日誌

洪邦哲台南
ID 339571

14 位追隨者

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洪邦哲

恭喜破PB

半馬 | 02:23:45 | 06:48/km | 第2半馬

2018 臺南秋季馬拉松

官方成績
日期	2018-10-28
成績	02:23:45
總名次	- / -
分組名次	- / -
平均速度	06:48/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'05")

00:31'05"

01:06'42"

10 km

(01:06'42")

00:35'37" (+04'32")

15 km

(01:39'02")

00:32'20" (+01'15")

01:09'29" (+02'47")

20 km

(02:16'11")

00:37'09" (+06'04")

Finish

(02:23:45)

日期: 2018-10-28 06:15 - 總爬升: 420 m - 平均心率: 170 - 卡路里: 1220 Cal - 平均步頻: 178 - 溫度: 17°C - 濕度: 66% - PM2.5: 良好(11)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

03'16"

(03'16")

08'10" (+02'33")

400 / 400

02'21"

(05'37")

05'53" (+00'16")

400 / 800

02'15"

(07'52")

05'37"

400 / 1200

02'19"

(10'11")

05'47" (+00'10")

400 / 1600

02'20"

(12'32")

05'50" (+00'13")

400 / 2000

展開計圈分析

02'22"

(14'54")

05'55" (+00'18")

400 / 2400

02'24"

(17'18")

06'01" (+00'24")

400 / 2800

02'22"

(19'41")

05'57" (+00'20")

400 / 3199

02'27"

(22'09")

06'09" (+00'32")

400 / 3599

02'27"

(24'37")

06'09" (+00'32")

400 / 3999

02'30"

(27'08")

06'16" (+00'39")

400 / 4399

02'38"

(29'46")

06'36" (+00'59")

400 / 4800

03'00"

(32'47")

07'31" (+01'54")

400 / 5200

03'16"

(36'04")

08'11" (+02'34")

400 / 5600

03'04"

(39'08")

07'40" (+02'03")

400 / 6000

02'37"

(41'45")

06'33" (+00'56")

400 / 6400

02'33"

(44'19")

06'24" (+00'47")

400 / 6800

02'35"

(46'55")

06'29" (+00'52")

400 / 7200

02'57"

(49'53")

07'24" (+01'47")

400 / 7600

02'30"

(52'23")

06'16" (+00'39")

400 / 8000

03'29"

(55'52")

08'43" (+03'06")

400 / 8400

02'52"

(58'45")

07'11" (+01'34")

400 / 8800

02'28"

(01:01'14")

06'12" (+00'35")

400 / 9200

02'46"

(01:04'00")

06'55" (+01'18")

400 / 9600

02'52"

(01:06'53")

07'11" (+01'34")

400 / 10000

02'41"

(01:09'35")

06'44" (+01'07")

400 / 10400

02'21"

(01:11'56")

05'53" (+00'16")

400 / 10800

02'25"

(01:14'22")

06'04" (+00'27")

400 / 11200

02'30"

(01:16'52")

06'15" (+00'38")

400 / 11600

02'27"

(01:19'19")

06'09" (+00'32")

400 / 12000

02'35"

(01:21'54")

06'27" (+00'50")

400 / 12400

02'26"

(01:24'21")

06'06" (+00'29")

400 / 12800

02'47"

(01:27'08")

06'57" (+01'20")

400 / 13200

02'51"

(01:30'00")

07'09" (+01'32")

400 / 13600

02'25"

(01:32'25")

06'03" (+00'26")

400 / 14000

02'53"

(01:35'18")

07'13" (+01'36")

400 / 14400

02'34"

(01:37'53")

06'25" (+00'48")

400 / 14800

02'39"

(01:40'32")

06'38" (+01'01")

400 / 15200

03'18"

(01:43'51")

08'17" (+02'40")

400 / 15600

02'50"

(01:46'41")

07'06" (+01'29")

400 / 16000

03'55"

(01:50'37")

09'48" (+04'11")

400 / 16400

03'34"

(01:54'11")

08'55" (+03'18")

400 / 16800

03'12"

(01:57'23")

08'00" (+02'23")

400 / 17200

02'31"

(01:59'54")

06'17" (+00'40")

400 / 17600

02'50"

(02:02'45")

07'05" (+01'28")

400 / 18000

02'55"

(02:05'40")

07'19" (+01'42")

400 / 18400

02'35"

(02:08'16")

06'27" (+00'50")

400 / 18799

02'33"

(02:10'49")

06'23" (+00'46")

400 / 19199

02'49"

(02:13'38")

07'02" (+01'25")

400 / 19599

02'43"

(02:16'22")

06'49" (+01'12")

400 / 19999

02'40"

(02:19'02")

06'40" (+01'03")

400 / 20399

02'37"

(02:21'40")

06'34" (+00'57")

400 / 20799

02'04"

(02:23'44")

06'23" (+00'46")

324 / 21124

爬坡一律改掉步兵的跑法，結果破個人歷來半馬PB😊

賽前宣言: 二探秋馬再創PB😆

賽後評分: 跑線跟去年跑平地不一樣，多了上下坡…
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

10月累積里程 : 114.70 km

MIZUNO WAVE RIDER 21 累積 : 437.5 km

TCX 上傳 | 6 years ago

邵芳瑜, 阿忠和其他 3 人說推

留言


	目標心跳區間: 119~ 156

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'29"	00:06'29"
2	05'51"	00:12'20"
3	06'01"	00:18'21"
4	06'05"	00:24'26"
5	06'39"	00:31'05"
6	07'51"	00:38'56"
7	06'33"	00:45'29"
8	06'43"	00:52'12"
9	07'42"	00:59'54"
10	06'48"	01:06'42"
11	06'20"	01:13'02"
12	06'06"	01:19'08"
13	06'19"	01:25'27"
14	06'47"	01:32'14"
15	06'48"	01:39'02"
16	07'28"	01:46'30"
17	09'21"	01:55'51"
18	06'42"	02:02'33"
19	06'47"	02:09'20"
20	06'51"	02:16'11"
21	06'36"	02:22'47"
21.1	06'08"	02:23'33"