梁文進 2022/11/13 訓練日誌 | Marathon's World

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ID 2430

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恭喜完成了第 30 馬

全馬 | 04:41:52 | 06:40/km | 第30馬

2022 板橋馬拉松路跑賽

官方成績
日期	2022-11-13
成績	04:41:52
總名次	- / -
分組名次	- / -
平均速度	06:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'45")

00:31'45" (+01'27")

01:02'03"

10 km

(01:02'03")

00:30'18"

15 km

(01:33'51")

00:31'48" (+01'30")

01:02'55" (+00'52")

20 km

(02:04'58")

00:31'07" (+00'49")

25 km

(02:37'56")

00:32'58" (+02'40")

01:07'44" (+05'41")

30 km

(03:12'42")

00:34'46" (+04'28")

35 km

(03:48'50")

00:36'08" (+05'50")

01:11'25" (+09'22")

40 km

(04:24'07")

00:35'17" (+04'59")

Finish

(04:41:52)

日期: 2022-11-13 06:30 - 平均心率: 154 - 卡路里: 2613 Cal - 平均步頻: 180 - 溫度: 22°C - 濕度: 94%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

06'50"

(06'50")

06'50" (+00'52")

1000 / 1000

2

01'37"

(08'28")

05'58"

271 / 1271

3

00'21"

(08'49")

06'13" (+00'15")

56 / 1328

4

00'01"

(08'50")

06'24" (+00'26")

2 / 1330

5

06'06"

(14'57")

06'06" (+00'08")

1000 / 2330

展開計圈分析

6

06'13"

(21'10")

06'13" (+00'15")

1000 / 3330

7

06'08"

(27'18")

06'08" (+00'10")

1000 / 4330

8

06'23"

(33'42")

06'23" (+00'25")

1000 / 5330

9

05'59"

(39'41")

05'59" (+00'01")

1000 / 6330

10

04'12"

(43'53")

06'04" (+00'06")

691 / 7022

11

06'02"

(49'56")

06'02" (+00'04")

1000 / 8022

12

06'01"

(55'58")

06'01" (+00'03")

1000 / 9022

13

06'11"

(01:02'09")

06'11" (+00'13")

1000 / 10022

14

06'31"

(01:08'40")

06'31" (+00'33")

1000 / 11022

15

06'05"

(01:14'46")

06'05" (+00'07")

1000 / 12022

16

06'13"

(01:21'00")

06'13" (+00'15")

1000 / 13022

17

06'09"

(01:27'09")

06'09" (+00'11")

1000 / 14022

18

06'43"

(01:33'52")

06'43" (+00'45")

1000 / 15022

19

06'06"

(01:39'59")

06'06" (+00'08")

1000 / 16022

20

06'14"

(01:46'13")

06'14" (+00'16")

1000 / 17022

21

06'07"

(01:52'20")

06'07" (+00'09")

1000 / 18022

22

06'22"

(01:58'42")

06'22" (+00'24")

1000 / 19022

23

06'15"

(02:04'57")

06'15" (+00'17")

1000 / 20022

24

06'41"

(02:11'39")

06'41" (+00'43")

1000 / 21022

25

06'22"

(02:18'01")

06'22" (+00'24")

1000 / 22022

26

06'18"

(02:24'20")

06'18" (+00'20")

1000 / 23022

27

07'07"

(02:31'27")

07'07" (+01'09")

1000 / 24022

28

06'30"

(02:37'57")

06'30" (+00'32")

1000 / 25022

29

07'12"

(02:45'10")

07'12" (+01'14")

1000 / 26022

30

06'40"

(02:51'51")

06'40" (+00'42")

1000 / 27022

31

06'47"

(02:58'39")

06'47" (+00'49")

1000 / 28022

32

06'46"

(03:05'25")

06'46" (+00'48")

1000 / 29022

33

07'20"

(03:12'46")

07'20" (+01'22")

1000 / 30022

34

07'05"

(03:19'51")

07'05" (+01'07")

1000 / 31022

35

07'02"

(03:26'54")

07'02" (+01'04")

1000 / 32022

36

07'55"

(03:34'49")

07'55" (+01'57")

1000 / 33022

37

06'47"

(03:41'37")

06'47" (+00'49")

1000 / 34022

38

07'20"

(03:48'57")

07'20" (+01'22")

1000 / 35022

39

07'26"

(03:56'24")

07'26" (+01'28")

1000 / 36022

40

06'50"

(04:03'14")

06'50" (+00'52")

1000 / 37022

41

07'23"

(04:10'38")

07'23" (+01'25")

1000 / 38022

42

06'47"

(04:17'26")

06'47" (+00'49")

1000 / 39022

43

06'44"

(04:24'10")

06'44" (+00'46")

1000 / 40022

44

07'17"

(04:31'28")

07'17" (+01'19")

1000 / 41022

45

06'28"

(04:37'56")

06'28" (+00'30")

1000 / 42022

46

03'55"

(04:41'52")

06'13" (+00'15")

630 / 42653

賽前宣言: 無傷完賽

賽後評分: 起跑時間希望能再提早半小時
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

11月累積里程 : 238.63 km

母子鱷魚 Y拖累積 : 42.7 km

TCX 2.0 上傳 | 2 years ago

·


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'53"	00:06'53"
2	06'06"	00:12'59"
3	06'29"	00:19'28"
4	05'58"	00:25'26"
5	06'19"	00:31'45"
6	05'59"	00:37'44"
7	06'05"	00:43'49"
8	06'04"	00:49'53"
9	06'01"	00:55'54"
10	06'09"	01:02'03"
11	06'35"	01:08'38"
12	06'02"	01:14'40"
13	06'15"	01:20'55"
14	06'08"	01:27'03"
15	06'48"	01:33'51"
16	06'02"	01:39'53"
17	06'19"	01:46'12"
18	06'03"	01:52'15"
19	06'23"	01:58'38"
20	06'20"	02:04'58"
21	06'40"	02:11'38"
22	06'17"	02:17'55"
23	06'20"	02:24'15"
24	07'12"	02:31'27"
25	06'29"	02:37'56"
26	07'08"	02:45'04"
27	06'48"	02:51'52"
28	06'45"	02:58'37"
29	06'44"	03:05'21"
30	07'21"	03:12'42"
31	07'04"	03:19'46"
32	07'04"	03:26'50"
33	07'52"	03:34'42"
34	06'49"	03:41'31"
35	07'19"	03:48'50"
36	07'32"	03:56'22"
37	06'50"	04:03'12"
38	07'20"	04:10'32"
39	06'47"	04:17'19"
40	06'48"	04:24'07"
41	07'14"	04:31'21"
42	06'31"	04:37'52"
42.7	06'10"	04:41'54"

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