池東旭 2018/12/09 訓練日誌

池東旭台南
ID 58868

13 位追隨者

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池東旭

全馬 | 04:58:10 | 07:03/km | 第61馬

2018 第35屆曾文水庫馬拉松賽

官方成績
日期	2018-12-09
成績	04:58:10
總名次	338 / 784
分組名次	103 / 217
平均速度	07:03/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'35")

00:29'35"

01:03'07"

10 km

(01:03'07")

00:33'32" (+03'57")

15 km

(01:36'28")

00:33'21" (+03'46")

01:04'41" (+01'34")

20 km

(02:07'48")

00:31'20" (+01'45")

25 km

(02:45'44")

00:37'56" (+08'21")

01:20'25" (+17'18")

30 km

(03:28'13")

00:42'29" (+12'54")

35 km

(04:06'22")

00:38'09" (+08'34")

01:11'07" (+08'00")

40 km

(04:39'20")

00:32'58" (+03'23")

Finish

(04:58:10)

日期: 2018-12-09 07:00 - 總爬升: 1467 m - 平均心率: 154 - 卡路里: 2465 Cal - 總步數: 51662 - 平均步頻: 173 - 平均步幅: 82 cm - 溫度: 21°C - 濕度: 73% - PM2.5: 良好(4)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'41"

(05'41")

05'39" (+01'09")

1003 / 1003

188 / 93

05'37"

(11'18")

05'36" (+01'06")

1002 / 2006

187 / 95

05'23"

(16'41")

05'22" (+00'52")

1000 / 3006

183 / 101

06'51"

(23'32")

06'48" (+02'18")

1006 / 4013

170 / 86

06'09"

(29'41")

06'06" (+01'36")

1005 / 5019

179 / 91

展開計圈分析

08'32"

(38'13")

08'28" (+03'58")

1006 / 6025

163 / 72

06'18"

(44'31")

06'15" (+01'45")

1006 / 7032

178 / 89

05'01"

(49'32")

04'59" (+00'29")

1005 / 8038

184 / 108

07'20"

(56'52")

07'19" (+02'49")

1000 / 9038

170 / 79

06'20"

(01:03'12")

06'16" (+01'46")

1008 / 10046

173 / 91

07'44"

(01:10'56")

07'41" (+03'11")

1004 / 11051

165 / 78

05'05"

(01:16'01")

05'03" (+00'33")

1004 / 12055

184 / 107

05'21"

(01:21'22")

05'19" (+00'49")

1004 / 13060

182 / 102

07'46"

(01:29'08")

07'41" (+03'11")

1009 / 14070

169 / 76

07'21"

(01:36'29")

07'02" (+02'32")

1044 / 15115

181 / 78

06'43"

(01:43'12")

06'40" (+02'10")

1004 / 16120

181 / 82

04'32"

(01:47'44")

04'30"

1004 / 17125

190 / 116

06'12"

(01:53'56")

06'11" (+01'41")

1000 / 18125

179 / 89

08'42"

(02:02'38")

08'38" (+04'08")

1007 / 19132

157 / 73

05'23"

(02:08'01")

05'19" (+00'49")

1009 / 20142

187 / 100

07'29"

(02:15'30")

07'27" (+02'57")

1004 / 21146

164 / 81

07'21"

(02:22'51")

07'17" (+02'47")

1009 / 22155

166 / 82

08'12"

(02:31'03")

08'07" (+03'37")

1009 / 23165

168 / 72

07'15"

(02:38'18")

07'12" (+02'42")

1006 / 24171

168 / 82

07'46"

(02:46'04")

07'42" (+03'12")

1008 / 25180

169 / 76

07'43"

(02:53'47")

07'40" (+03'10")

1006 / 26186

169 / 77

09'39"

(03:03'26")

09'36" (+05'06")

1004 / 27190

151 / 68

07'43"

(03:11'09")

07'41" (+03'11")

1004 / 28195

181 / 71

08'39"

(03:19'48")

08'35" (+04'05")

1006 / 29201

178 / 64

08'49"

(03:28'37")

08'47" (+04'17")

1003 / 30204

160 / 70

07'44"

(03:36'21")

07'42" (+03'12")

1004 / 31208

165 / 78

09'41"

(03:46'02")

09'39" (+05'09")

1002 / 32210

160 / 64

05'47"

(03:51'49")

05'44" (+01'14")

1008 / 33218

182 / 95

07'08"

(03:58'57")

07'06" (+02'36")

1003 / 34222

179 / 78

07'44"

(04:06'41")

07'41" (+03'11")

1006 / 35228

171 / 75

06'57"

(04:13'38")

06'43" (+02'13")

1033 / 36262

171 / 86

06'55"

(04:20'33")

06'51" (+02'21")

1008 / 37270

172 / 84

04'59"

(04:25'32")

04'57" (+00'27")

1003 / 38274

189 / 106

06'08"

(04:31'40")

06'07" (+01'37")

1001 / 39276

177 / 91

08'06"

(04:39'46")

08'04" (+03'34")

1003 / 40279

169 / 73

06'25"

(04:46'11")

06'24" (+01'54")

1000 / 41279

180 / 86

06'37"

(04:52'48")

06'34" (+02'04")

1006 / 42286

175 / 86

賽前宣言: 沒抽到台北馬！

賽後評分: 中規中矩的賽事
給 4 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 : 150.44 km

asics TARTHERZEAL 5 累積 : 387.6 km

MW Watch 上傳 | 6 years ago

留言


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'40"	00:05'40"
2	05'37"	00:11'17"
3	05'23"	00:16'40"
4	06'48"	00:23'28"
5	06'07"	00:29'35"
6	08'33"	00:38'08"
7	06'20"	00:44'28"
8	05'00"	00:49'28"
9	07'23"	00:56'51"
10	06'16"	01:03'07"
11	07'43"	01:10'50"
12	05'07"	01:15'57"
13	05'19"	01:21'16"
14	07'45"	01:29'01"
15	07'27"	01:36'28"
16	06'31"	01:42'59"
17	04'32"	01:47'31"
18	06'12"	01:53'43"
19	08'42"	02:02'25"
20	05'23"	02:07'48"
21	07'16"	02:15'04"
22	07'31"	02:22'35"
23	07'57"	02:30'32"
24	07'30"	02:38'02"
25	07'42"	02:45'44"
26	07'32"	02:53'16"
27	09'41"	03:02'57"
28	07'56"	03:10'53"
29	08'39"	03:19'32"
30	08'41"	03:28'13"
31	07'52"	03:36'05"
32	09'21"	03:45'26"
33	06'04"	03:51'30"
34	07'02"	03:58'32"
35	07'50"	04:06'22"
36	07'13"	04:13'35"
37	06'32"	04:20'07"
38	05'00"	04:25'07"
39	05'53"	04:31'00"
40	08'20"	04:39'20"
41	06'27"	04:45'47"
42	06'12"	04:51'59"
42.8	07'59"	04:58'22"