Dexter 2024/10/06 訓練日誌

Dexter 台南
ID 210251

6 位追隨者

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Dexter

全馬 | 04:48:08 | 06:49/km | 第105馬

第二屆水上UP馬拉松-紫色山城仙草園區

官方成績
日期	2024-10-06
成績	04:48:08
總名次	- / -
分組名次	- / -
平均速度	06:49/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'25")

00:28'25"

00:57'56"

10 km

(00:57'56")

00:29'31" (+01'06")

15 km

(01:31'10")

00:33'14" (+04'49")

01:07'47" (+09'51")

20 km

(02:05'43")

00:34'33" (+06'08")

25 km

(02:41'47")

00:36'04" (+07'39")

01:12'40" (+14'44")

30 km

(03:18'23")

00:36'36" (+08'11")

35 km

(03:55'11")

00:36'48" (+08'23")

01:13'16" (+15'20")

40 km

(04:31'39")

00:36'28" (+08'03")

Finish

(04:48:08)

日期: 2024-10-06 06:01 - 總爬升: 20343 m - 平均心率: 167 - 卡路里: 2285 Cal - 總步數: 48776 - 平均步頻: 169 - 平均步幅: 86 cm - 溫度: 26°C - 濕度: 90.3

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")

05'44" (+00'10")

1000 / 1000

184 / 94

05'35"

(11'20")

05'34"

1001 / 2002

186 / 96

05'38"

(16'58")

05'37" (+00'03")

1001 / 3004

183 / 96

05'43"

(22'41")

05'42" (+00'08")

1000 / 4004

183 / 95

05'47"

(28'28")

05'46" (+00'12")

1000 / 5005

182 / 94

展開計圈分析

05'44"

(34'12")

05'43" (+00'09")

1000 / 6005

183 / 94

06'00"

(40'12")

05'59" (+00'25")

1001 / 7007

180 / 92

05'58"

(46'10")

05'57" (+00'23")

1001 / 8008

179 / 93

05'55"

(52'05")

05'54" (+00'20")

1001 / 9009

176 / 95

06'05"

(58'10")

06'04" (+00'30")

1000 / 10010

174 / 94

06'36"

(01:04'46")

06'35" (+01'01")

1001 / 11012

169 / 89

06'18"

(01:11'04")

06'17" (+00'43")

1000 / 12013

174 / 91

06'42"

(01:17'46")

06'41" (+01'07")

1001 / 13015

166 / 89

06'25"

(01:24'11")

06'24" (+00'50")

1001 / 14017

174 / 89

07'22"

(01:31'33")

07'21" (+01'47")

1001 / 15018

160 / 84

06'21"

(01:37'54")

06'20" (+00'46")

1000 / 16018

175 / 89

06'19"

(01:44'13")

06'18" (+00'44")

1000 / 17019

175 / 90

07'19"

(01:51'32")

07'17" (+01'43")

1002 / 18021

164 / 83

06'29"

(01:58'01")

06'28" (+00'54")

1002 / 19023

175 / 88

08'11"

(02:06'12")

08'10" (+02'36")

1001 / 20024

151 / 80

06'36"

(02:12'48")

06'35" (+01'01")

1001 / 21026

176 / 85

07'38"

(02:20'26")

07'37" (+02'03")

1000 / 22026

159 / 82

07'10"

(02:27'36")

07'09" (+01'35")

1000 / 23026

171 / 81

06'29"

(02:34'05")

06'28" (+00'54")

1001 / 24028

171 / 90

08'11"

(02:42'16")

08'10" (+02'36")

1001 / 25030

150 / 81

06'32"

(02:48'48")

06'31" (+00'57")

1000 / 26030

172 / 88

07'35"

(02:56'23")

07'34" (+02'00")

1001 / 27031

162 / 81

07'31"

(03:03'54")

07'30" (+01'56")

1002 / 28034

159 / 83

07'53"

(03:11'47")

07'52" (+02'18")

1000 / 29034

153 / 82

07'12"

(03:18'59")

07'11" (+01'37")

1000 / 30035

166 / 83

07'01"

(03:26'00")

07'00" (+01'26")

1001 / 31036

172 / 82

06'22"

(03:32'22")

06'21" (+00'47")

1001 / 32038

173 / 90

08'08"

(03:40'30")

08'07" (+02'33")

1001 / 33039

153 / 80

06'40"

(03:47'10")

06'39" (+01'05")

1000 / 34040

173 / 86

08'44"

(03:55'54")

08'44" (+03'10")

1000 / 35040

144 / 78

06'48"

(04:02'42")

06'47" (+01'13")

1001 / 36041

177 / 82

07'49"

(04:10'31")

07'47" (+02'13")

1002 / 37043

162 / 78

07'04"

(04:17'35")

07'03" (+01'29")

1001 / 38045

162 / 87

07'53"

(04:25'28")

07'52" (+02'18")

1000 / 39045

157 / 80

07'00"

(04:32'28")

06'59" (+01'25")

1000 / 40046

175 / 81

06'59"

(04:39'27")

06'58" (+01'24")

1001 / 41047

174 / 82

06'54"

(04:46'21")

06'53" (+01'19")

1000 / 42048

175 / 82

02'02"

(04:48'23")

07'22" (+01'48")

275 / 42323

167 / 81

賽後評分: 補給佳、天氣熱但冰塊充足
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

10月累積里程 : 176.18 km

MW Watch 上傳 | 8 months ago

陳沆圳說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'45"	00:05'45"
2	05'35"	00:11'20"
3	05'35"	00:16'55"
4	05'43"	00:22'38"
5	05'47"	00:28'25"
6	05'42"	00:34'07"
7	05'56"	00:40'03"
8	05'56"	00:45'59"
9	05'56"	00:51'55"
10	06'01"	00:57'56"
11	06'34"	01:04'30"
12	06'18"	01:10'48"
13	06'39"	01:17'27"
14	06'22"	01:23'49"
15	07'21"	01:31'10"
16	06'21"	01:37'31"
17	06'17"	01:43'48"
18	07'17"	01:51'05"
19	06'31"	01:57'36"
20	08'07"	02:05'43"
21	06'35"	02:12'18"
22	07'36"	02:19'54"
23	07'13"	02:27'07"
24	06'25"	02:33'32"
25	08'15"	02:41'47"
26	06'24"	02:48'11"
27	07'38"	02:55'49"
28	07'33"	03:03'22"
29	07'50"	03:11'12"
30	07'11"	03:18'23"
31	06'52"	03:25'15"
32	06'32"	03:31'47"
33	08'03"	03:39'50"
34	06'34"	03:46'24"
35	08'47"	03:55'11"
36	06'49"	04:02'00"
37	07'42"	04:09'42"
38	07'04"	04:16'46"
39	07'52"	04:24'38"
40	07'01"	04:31'39"
41	06'57"	04:38'36"
42	06'54"	04:45'30"
42.3	08'50"	04:48'23"