陳忠寶 2019/11/03 訓練日誌

陳忠寶台北市
ID 2792

220 位追隨者

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陳忠寶

全馬 | 04:02:11 | 05:44/km | 第196馬

2019 漫遊河背路跑賽

官方成績
日期	2019-11-03
成績	04:02:11
總名次	5 / 114
分組名次	- / -
平均速度	05:44/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'55")

00:25'55" (+00'50")

00:51'00"

10 km

(00:51'00")

00:25'05"

15 km

(01:16'25")

00:25'25" (+00'20")

00:51'27" (+00'27")

20 km

(01:42'27")

00:26'02" (+00'57")

25 km

(02:10'16")

00:27'49" (+02'44")

00:56'28" (+05'28")

30 km

(02:38'55")

00:28'39" (+03'34")

35 km

(03:11'28")

00:32'33" (+07'28")

01:06'31" (+15'31")

40 km

(03:45'26")

00:33'58" (+08'53")

Finish

(04:02:11)

日期: 2019-11-03 06:00 - 總爬升: 447 m - 平均心率: 164 - 卡路里: 2487 Cal - 總步數: 47106 - 平均步頻: 194 - 平均步幅: 90 cm - 溫度: 23°C - 濕度: 79% - PM2.5: 良好(18)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'09"

(05'09")

05'08" (+00'27")

1000 / 1000

194 / 99

05'02"

(10'11")

05'01" (+00'20")

1001 / 2002

199 / 99

05'07"

(15'18")

05'06" (+00'25")

1001 / 3004

199 / 98

05'21"

(20'39")

05'20" (+00'39")

1002 / 4006

199 / 94

05'23"

(26'02")

05'22" (+00'41")

1002 / 5008

198 / 93

展開計圈分析

04'51"

(30'53")

04'50" (+00'09")

1002 / 6011

200 / 103

05'05"

(35'58")

05'04" (+00'23")

1000 / 7011

198 / 99

04'54"

(40'52")

04'53" (+00'12")

1002 / 8014

203 / 100

05'14"

(46'06")

05'13" (+00'32")

1000 / 9015

201 / 95

05'18"

(51'24")

05'17" (+00'36")

1002 / 10018

201 / 94

05'28"

(56'52")

05'27" (+00'46")

1000 / 11018

199 / 91

04'46"

(01:01'38")

04'45" (+00'04")

1002 / 12021

202 / 103

05'08"

(01:06'46")

05'07" (+00'26")

1002 / 13024

199 / 97

04'57"

(01:11'43")

04'56" (+00'15")

1001 / 14025

203 / 99

05'14"

(01:16'57")

05'13" (+00'32")

1001 / 15027

201 / 94

05'23"

(01:22'20")

05'22" (+00'41")

1001 / 16029

201 / 92

05'28"

(01:27'48")

05'27" (+00'46")

1002 / 17032

199 / 91

04'42"

(01:32'30")

04'41"

1000 / 18032

202 / 105

05'30"

(01:38'00")

05'29" (+00'48")

1000 / 19032

194 / 93

05'08"

(01:43'08")

05'07" (+00'26")

1001 / 20033

201 / 96

05'27"

(01:48'35")

05'26" (+00'45")

1000 / 21034

199 / 92

05'28"

(01:54'03")

05'27" (+00'46")

1000 / 22034

200 / 91

05'52"

(01:59'55")

05'51" (+01'10")

1000 / 23034

199 / 85

05'07"

(02:05'02")

05'06" (+00'25")

1001 / 24035

200 / 97

06'01"

(02:11'03")

06'00" (+01'19")

1000 / 25036

185 / 89

05'18"

(02:16'21")

05'17" (+00'36")

1000 / 26037

200 / 94

05'38"

(02:21'59")

05'37" (+00'56")

1000 / 27037

198 / 89

06'11"

(02:28'10")

06'10" (+01'29")

1002 / 28039

190 / 85

06'27"

(02:34'37")

06'26" (+01'45")

1001 / 29041

194 / 79

05'12"

(02:39'49")

05'11" (+00'30")

1000 / 30041

193 / 99

07'10"

(02:46'59")

07'09" (+02'28")

1002 / 31044

167 / 83

05'42"

(02:52'41")

05'42" (+01'01")

1000 / 32044

195 / 89

06'07"

(02:58'48")

06'06" (+01'25")

1002 / 33046

193 / 84

06'51"

(03:05'39")

06'50" (+02'09")

1002 / 34048

188 / 77

07'01"

(03:12'40")

07'00" (+02'19")

1000 / 35048

191 / 74

06'54"

(03:19'34")

06'53" (+02'12")

1002 / 36051

172 / 84

07'17"

(03:26'51")

07'15" (+02'34")

1002 / 37053

180 / 76

06'02"

(03:32'53")

06'01" (+01'20")

1002 / 38056

195 / 85

06'15"

(03:39'08")

06'14" (+01'33")

1001 / 39058

196 / 81

07'30"

(03:46'38")

07'29" (+02'48")

1000 / 40058

176 / 75

07'06"

(03:53'44")

07'05" (+02'24")

1001 / 41060

190 / 74

05'52"

(03:59'36")

05'51" (+01'10")

1000 / 42060

195 / 87

02'35"

(04:02'11")

05'43" (+01'02")

451 / 42511

196 / 88

台北市

陳忠寶

留言

賽後評分: 補給太好有熱水沖澡太棒了
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	106~129	65~79%
2:M馬拉松配速區	129~145	79~89%
3:T乳酸耐力區	145~150	89~92%
4:A無氧耐力區	150~159	92~97.5%
5:I最大耗氧區	159~164	97.5~100%
最大心率為164 點此去設定最大心率

11月累積里程 : 309.24 km

MW Watch 上傳 | 5 years ago

宏說推

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'08"	00:05'08"
2	04'59"	00:10'07"
3	05'03"	00:15'10"
4	05'21"	00:20'31"
5	05'24"	00:25'55"
6	04'45"	00:30'40"
7	05'04"	00:35'44"
8	04'50"	00:40'34"
9	05'13"	00:45'47"
10	05'13"	00:51'00"
11	05'33"	00:56'33"
12	04'40"	01:01'13"
13	05'07"	01:06'20"
14	04'56"	01:11'16"
15	05'09"	01:16'25"
16	05'19"	01:21'44"
17	05'35"	01:27'19"
18	04'36"	01:31'55"
19	05'32"	01:37'27"
20	05'00"	01:42'27"
21	05'28"	01:47'55"
22	05'21"	01:53'16"
23	05'59"	01:59'15"
24	05'02"	02:04'17"
25	05'59"	02:10'16"
26	05'17"	02:15'33"
27	05'34"	02:21'07"
28	06'07"	02:27'14"
29	06'26"	02:33'40"
30	05'15"	02:38'55"
31	07'06"	02:46'01"
32	05'40"	02:51'41"
33	06'05"	02:57'46"
34	06'50"	03:04'36"
35	06'52"	03:11'28"
36	07'07"	03:18'35"
37	07'08"	03:25'43"
38	06'02"	03:31'45"
39	06'09"	03:37'54"
40	07'32"	03:45'26"
41	06'56"	03:52'22"
42	06'09"	03:58'31"
42.5	07'08"	04:02'11"