100K：13時36分；全馬PB：3時47分 2024/09/28 訓練日誌

100K：13時36分；全馬PB：3時47分台北市
ID 459122

1 位追隨者

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100K：13時36分；全馬PB：3時47分

全馬 | 04:49:10 | 06:51/km | 第72馬

2024 山城星光馬拉松

官方成績
日期	2024-09-28
成績	04:49:10
總名次	- / -
分組名次	- / -
平均速度	06:51/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'22")

00:31'22" (+00'15")

01:02'41"

10 km

(01:02'41")

00:31'19" (+00'12")

15 km

(01:33'48")

00:31'07"

01:06'23" (+03'42")

20 km

(02:09'04")

00:35'16" (+04'09")

25 km

(02:47'47")

00:38'43" (+07'36")

01:13'55" (+11'14")

30 km

(03:22'59")

00:35'12" (+04'05")

35 km

(03:59'32")

00:36'33" (+05'26")

01:12'30" (+09'49")

40 km

(04:35'29")

00:35'57" (+04'50")

Finish

(04:49:10)

日期: 2024-09-28 16:31 - 總爬升: 9801 m - 平均心率: 152 - 卡路里: 2603 Cal - 總步數: 49962 - 平均步頻: 172 - 平均步幅: 83 cm - 溫度: 29°C - 濕度: 80.3

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'51"

(05'51")

05'50" (+00'01")

1002 / 1002

186 / 91

07'00"

(12'51")

06'59" (+01'10")

1001 / 2003

166 / 85

05'54"

(18'45")

05'53" (+00'04")

1002 / 3005

186 / 91

06'44"

(25'29")

06'43" (+00'54")

1000 / 4006

172 / 86

05'57"

(31'26")

05'56" (+00'07")

1000 / 5007

186 / 90

展開計圈分析

06'11"

(37'37")

06'10" (+00'21")

1000 / 6008

178 / 90

05'50"

(43'27")

05'49"

1002 / 7010

186 / 92

06'45"

(50'12")

06'44" (+00'55")

1000 / 8011

168 / 88

05'50"

(56'02")

05'49"

1002 / 9013

186 / 91

06'47"

(01:02'49")

06'46" (+00'57")

1000 / 10013

169 / 87

05'57"

(01:08'46")

05'56" (+00'07")

1001 / 11015

185 / 90

05'59"

(01:14'45")

05'58" (+00'09")

1001 / 12016

184 / 90

07'06"

(01:21'51")

07'05" (+01'16")

1000 / 13017

167 / 84

06'04"

(01:27'55")

06'03" (+00'14")

1001 / 14019

181 / 90

06'18"

(01:34'13")

06'17" (+00'28")

1000 / 15019

180 / 87

08'30"

(01:42'43")

08'29" (+02'40")

1000 / 16020

150 / 78

06'20"

(01:49'03")

06'19" (+00'30")

1001 / 17021

184 / 85

07'38"

(01:56'41")

07'37" (+01'48")

1000 / 18021

162 / 80

06'27"

(02:03'08")

06'26" (+00'37")

1002 / 19023

181 / 85

06'12"

(02:09'20")

06'11" (+00'22")

1001 / 20024

184 / 87

08'44"

(02:18'04")

08'43" (+02'54")

1001 / 21026

155 / 73

07'02"

(02:25'06")

07'01" (+01'12")

1001 / 22027

173 / 82

07'25"

(02:32'31")

07'24" (+01'35")

1001 / 23028

166 / 80

06'18"

(02:38'49")

06'17" (+00'28")

1000 / 24029

185 / 85

09'19"

(02:48'08")

09'17" (+03'28")

1001 / 25030

146 / 73

06'20"

(02:54'28")

06'19" (+00'30")

1001 / 26032

185 / 85

07'48"

(03:02'16")

07'47" (+01'58")

1000 / 27032

160 / 80

06'31"

(03:08'47")

06'30" (+00'41")

1001 / 28034

182 / 84

08'05"

(03:16'52")

08'03" (+02'14")

1002 / 29036

159 / 77

06'45"

(03:23'37")

06'44" (+00'55")

1001 / 30038

180 / 82

08'15"

(03:31'52")

08'13" (+02'24")

1002 / 31041

149 / 81

06'15"

(03:38'07")

06'14" (+00'25")

1000 / 32041

185 / 86

07'25"

(03:45'32")

07'23" (+01'34")

1002 / 33044

165 / 81

07'30"

(03:53'02")

07'29" (+01'40")

1001 / 34045

166 / 80

06'58"

(04:00'00")

06'57" (+01'08")

1002 / 35047

173 / 82

07'57"

(04:07'57")

07'56" (+02'07")

1001 / 36048

161 / 78

07'00"

(04:14'57")

06'59" (+01'10")

1000 / 37049

174 / 81

06'43"

(04:21'40")

06'42" (+00'53")

1000 / 38049

181 / 82

07'51"

(04:29'31")

07'50" (+02'01")

1000 / 39049

167 / 76

06'32"

(04:36'03")

06'31" (+00'42")

1001 / 40051

186 / 82

06'29"

(04:42'32")

06'28" (+00'39")

1000 / 41052

186 / 82

06'38"

(04:49'10")

07'35" (+01'46")

873 / 41925

169 / 77

賽後評分: 補給的水跟運動飲料幾乎都是冰的耶
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

9月累積里程 : 141.25 km

美津濃 ride27橘累積 : 2184.9 km

MW Watch 上傳 | 8 months ago

留言


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'50"	00:05'50"
2	07'01"	00:12'51"
3	05'51"	00:18'42"
4	06'45"	00:25'27"
5	05'55"	00:31'22"
6	06'11"	00:37'33"
7	05'49"	00:43'22"
8	06'46"	00:50'08"
9	05'48"	00:55'56"
10	06'45"	01:02'41"
11	05'57"	01:08'38"
12	06'00"	01:14'38"
13	07'02"	01:21'40"
14	06'06"	01:27'46"
15	06'02"	01:33'48"
16	08'44"	01:42'32"
17	06'18"	01:48'50"
18	07'35"	01:56'25"
19	06'30"	02:02'55"
20	06'09"	02:09'04"
21	08'34"	02:17'38"
22	06'56"	02:24'34"
23	07'38"	02:32'12"
24	06'17"	02:38'29"
25	09'18"	02:47'47"
26	06'22"	02:54'09"
27	07'46"	03:01'55"
28	06'29"	03:08'24"
29	08'05"	03:16'29"
30	06'30"	03:22'59"
31	08'28"	03:31'27"
32	06'15"	03:37'42"
33	07'24"	03:45'06"
34	07'26"	03:52'32"
35	07'00"	03:59'32"
36	07'22"	04:06'54"
37	07'33"	04:14'27"
38	06'42"	04:21'09"
39	07'49"	04:28'58"
40	06'31"	04:35'29"
41	06'30"	04:41'59"
41.9	07'44"	04:49'10"