楊家恩 2018/11/11 訓練日誌

楊家恩宜蘭
ID 77689

52 位追隨者

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楊家恩

全馬 | 04:11:47 | 05:58/km | 第4馬

臺東縣 2018 成功三仙台馬拉松

官方成績
日期	2018-11-11
成績	04:11:47
總名次	- / -
分組名次	- / -
平均速度	05:58/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'51")

00:25'51"

00:51'57"

10 km

(00:51'57")

00:26'06" (+00'15")

15 km

(01:18'59")

00:27'02" (+01'11")

00:55'37" (+03'40")

20 km

(01:47'34")

00:28'35" (+02'44")

25 km

(02:19'48")

00:32'14" (+06'23")

01:04'07" (+12'10")

30 km

(02:51'41")

00:31'53" (+06'02")

35 km

(03:26'24")

00:34'43" (+08'52")

01:11'03" (+19'06")

40 km

(04:02'44")

00:36'20" (+10'29")

Finish

(04:11:47)

日期: 2018-11-11 06:30 - 總爬升: 537 m - 平均心率: 146 - 卡路里: 2555 Cal - 總步數: 44744 - 平均步頻: 177 - 平均步幅: 91 cm - 溫度: 21°C - 濕度: 77% - PM2.5: 良好(2)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'45"

(05'45")

05'43" (+00'49")

1004 / 1004

172 / 101

05'00"

(10'45")

04'59" (+00'05")

1000 / 2005

179 / 111

05'13"

(15'58")

05'12" (+00'18")

1001 / 3006

178 / 107

05'04"

(21'02")

05'02" (+00'08")

1006 / 4013

178 / 111

04'56"

(25'58")

04'54"

1005 / 5018

177 / 114

展開計圈分析

05'15"

(31'13")

05'12" (+00'18")

1008 / 6026

178 / 107

05'09"

(36'22")

05'07" (+00'13")

1004 / 7031

178 / 109

05'15"

(41'37")

05'12" (+00'18")

1009 / 8040

177 / 108

05'09"

(46'46")

05'08" (+00'14")

1001 / 9041

177 / 109

05'21"

(52'07")

05'18" (+00'24")

1007 / 10049

177 / 105

05'16"

(57'23")

05'15" (+00'21")

1000 / 11050

177 / 106

05'22"

(01:02'45")

05'19" (+00'25")

1006 / 12056

177 / 105

05'29"

(01:08'14")

05'27" (+00'33")

1005 / 13062

176 / 103

05'24"

(01:13'38")

05'22" (+00'28")

1003 / 14065

177 / 104

05'32"

(01:19'10")

05'29" (+00'35")

1008 / 15074

176 / 103

05'29"

(01:24'39")

05'28" (+00'34")

1000 / 16074

176 / 103

06'04"

(01:30'43")

06'01" (+01'07")

1008 / 17083

174 / 95

05'56"

(01:36'39")

05'53" (+00'59")

1008 / 18091

175 / 96

05'37"

(01:42'16")

05'36" (+00'42")

1000 / 19091

175 / 101

05'34"

(01:47'50")

05'32" (+00'38")

1006 / 20097

176 / 102

06'07"

(01:53'57")

06'06" (+01'12")

1001 / 21099

177 / 92

06'49"

(02:00'46")

06'47" (+01'53")

1002 / 22102

177 / 82

06'05"

(02:06'51")

06'03" (+01'09")

1003 / 23105

172 / 95

06'48"

(02:13'39")

06'45" (+01'51")

1005 / 24111

172 / 85

06'35"

(02:20'14")

06'33" (+01'39")

1003 / 25114

178 / 85

06'31"

(02:26'45")

06'29" (+01'35")

1003 / 26118

174 / 88

06'37"

(02:33'22")

06'34" (+01'40")

1006 / 27125

176 / 86

06'28"

(02:39'50")

06'27" (+01'33")

1000 / 28125

172 / 89

06'22"

(02:46'12")

06'19" (+01'25")

1006 / 29132

174 / 90

06'07"

(02:52'19")

06'06" (+01'12")

1000 / 30132

175 / 93

07'19"

(02:59'38")

07'18" (+02'24")

1001 / 31134

183 / 74

06'54"

(03:06'32")

06'52" (+01'58")

1004 / 32138

175 / 82

06'57"

(03:13'29")

06'55" (+02'01")

1004 / 33142

181 / 79

07'12"

(03:20'41")

07'11" (+02'17")

1002 / 34144

174 / 79

06'50"

(03:27'31")

06'48" (+01'54")

1003 / 35147

178 / 82

07'48"

(03:35'19")

07'45" (+02'51")

1005 / 36153

185 / 69

06'49"

(03:42'08")

06'47" (+01'53")

1004 / 37157

176 / 83

07'54"

(03:50'02")

07'50" (+02'56")

1007 / 38165

188 / 67

07'01"

(03:57'03")

07'01" (+02'07")

1000 / 39165

178 / 79

07'09"

(04:04'12")

07'08" (+02'14")

1000 / 40165

178 / 78

06'52"

(04:11'04")

06'48" (+01'54")

1009 / 41175

182 / 80

00'43"

(04:11'47")

04'48"

149 / 41324

184 / 113

賽前宣言: 平安完賽

賽後評分: 第一次補給站有山豬肉.啤酒.飛魚，真的是太讚了
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~139	65~79%
2:M馬拉松配速區	139~157	79~89%
3:T乳酸耐力區	157~162	89~92%
4:A無氧耐力區	162~172	92~97.5%
5:I最大耗氧區	172~177	97.5~100%
最大心率為177 點此去設定最大心率

11月累積里程 : 219.97 km

MW Watch 上傳 | 6 years ago

少年芋說推

留言


	目標心跳區間: 119~ 156

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'38"	00:05'38"
2	05'03"	00:10'41"
3	05'13"	00:15'54"
4	05'01"	00:20'55"
5	04'56"	00:25'51"
6	05'15"	00:31'06"
7	05'09"	00:36'15"
8	05'12"	00:41'27"
9	05'12"	00:46'39"
10	05'18"	00:51'57"
11	05'19"	00:57'16"
12	05'19"	01:02'35"
13	05'29"	01:08'04"
14	05'24"	01:13'28"
15	05'31"	01:18'59"
16	05'30"	01:24'29"
17	05'57"	01:30'26"
18	05'56"	01:36'22"
19	05'38"	01:42'00"
20	05'34"	01:47'34"
21	06'04"	01:53'38"
22	06'42"	02:00'20"
23	06'12"	02:06'32"
24	06'47"	02:13'19"
25	06'29"	02:19'48"
26	06'30"	02:26'18"
27	06'30"	02:32'48"
28	06'28"	02:39'16"
29	06'16"	02:45'32"
30	06'09"	02:51'41"
31	06'53"	02:58'34"
32	06'59"	03:05'33"
33	06'27"	03:12'00"
34	07'22"	03:19'22"
35	07'02"	03:26'24"
36	07'27"	03:33'51"
37	06'48"	03:40'39"
38	07'46"	03:48'25"
39	06'34"	03:54'59"
40	07'45"	04:02'44"
41	06'56"	04:09'40"
41.1	14'10"	04:11'47"