蔡忠和 2022/12/11 訓練日誌 | Marathon's World

蔡忠和台中
ID 378723

24 位追隨者

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全馬 | 05:36:17 | 07:58/km | 第29馬

2022 通霄濱海追風馬拉松

官方成績
日期	2022-12-11
成績	05:36:17
總名次	- / -
分組名次	- / -
平均速度	07:58/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'43")

00:36'43"

01:16'09"

10 km

(01:16'09")

00:39'26" (+02'43")

15 km

(01:52'58")

00:36'49" (+00'06")

01:20'29" (+04'20")

20 km

(02:36'38")

00:43'40" (+06'57")

25 km

(03:13'38")

00:37'00" (+00'17")

01:17'14" (+01'05")

30 km

(03:53'52")

00:40'14" (+03'31")

35 km

(04:32'47")

00:38'55" (+02'12")

01:18'02" (+01'53")

40 km

(05:11'54")

00:39'07" (+02'24")

Finish

(05:36:17)

日期: 2022-12-11 06:30 - 總爬升: 14346 m - 平均心率: 167 - 卡路里: 3004 Cal - 總步數: 39680 - 平均步頻: 117 - 平均步幅: 109 cm - 溫度: 18°C - 濕度: 84%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

07'53"

(07'53")

07'52" (+01'30")

1000 / 1000

77 / 164

2

06'54"

(14'47")

06'53" (+00'31")

1000 / 2000

167 / 86

3

07'13"

(22'00")

07'12" (+00'50")

1001 / 3002

173 / 79

4

07'40"

(29'40")

07'39" (+01'17")

1000 / 4003

113 / 115

5

07'08"

(36'48")

07'07" (+00'45")

1001 / 5005

113 / 123

展開計圈分析

6

07'28"

(44'16")

07'27" (+01'05")

1002 / 6007

76 / 175

7

07'49"

(52'05")

07'48" (+01'26")

1000 / 7007

105 / 121

8

06'53"

(58'58")

06'52" (+00'30")

1002 / 8009

129 / 112

9

07'15"

(01:06'13")

07'14" (+00'52")

1000 / 9010

120 / 114

10

10'06"

(01:16'19")

10'04" (+03'42")

1002 / 10013

116 / 84

11

07'07"

(01:23'26")

07'06" (+00'44")

1001 / 11015

124 / 112

12

06'58"

(01:30'24")

06'56" (+00'34")

1003 / 12018

132 / 108

13

06'54"

(01:37'18")

06'53" (+00'31")

1000 / 13019

131 / 110

14

08'34"

(01:45'52")

08'33" (+02'11")

1000 / 14019

116 / 100

15

07'25"

(01:53'17")

07'25" (+01'03")

1000 / 15019

111 / 120

16

07'43"

(02:01'00")

07'41" (+01'19")

1002 / 16021

163 / 79

17

08'14"

(02:09'14")

08'13" (+01'51")

1002 / 17023

151 / 80

18

06'41"

(02:15'55")

06'40" (+00'18")

1000 / 18024

101 / 147

19

10'50"

(02:26'45")

10'49" (+04'27")

1001 / 19025

96 / 96

20

10'15"

(02:37'00")

10'14" (+03'52")

1001 / 20027

113 / 85

21

07'04"

(02:44'04")

07'03" (+00'41")

1002 / 21029

126 / 111

22

06'49"

(02:50'53")

06'48" (+00'26")

1001 / 22030

125 / 117

23

08'39"

(02:59'32")

08'38" (+02'16")

1001 / 23032

94 / 123

24

06'23"

(03:05'55")

06'22"

1000 / 24032

74 / 210

25

08'17"

(03:14'12")

08'16" (+01'54")

1001 / 25034

145 / 82

26

08'10"

(03:22'22")

08'09" (+01'47")

1000 / 26034

122 / 99

27

08'03"

(03:30'25")

08'02" (+01'40")

1000 / 27034

118 / 105

28

08'54"

(03:39'19")

08'53" (+02'31")

1000 / 28035

123 / 91

29

07'44"

(03:47'03")

07'42" (+01'20")

1002 / 29037

94 / 137

30

07'21"

(03:54'24")

07'20" (+00'58")

1001 / 30039

147 / 92

31

07'02"

(04:01'26")

07'01" (+00'39")

1001 / 31040

142 / 99

32

08'55"

(04:10'21")

08'54" (+02'32")

1001 / 32042

105 / 106

33

07'19"

(04:17'40")

07'18" (+00'56")

1002 / 33044

101 / 135

34

08'25"

(04:26'05")

08'24" (+02'02")

1001 / 34045

116 / 102

35

07'23"

(04:33'28")

07'22" (+01'00")

1000 / 35046

77 / 175

36

07'41"

(04:41'09")

07'39" (+01'17")

1002 / 36048

143 / 90

37

08'26"

(04:49'35")

08'25" (+02'03")

1000 / 37049

102 / 115

38

07'42"

(04:57'17")

07'41" (+01'19")

1001 / 38050

92 / 141

39

08'27"

(05:05'44")

08'26" (+02'04")

1000 / 39051

108 / 108

40

06'49"

(05:12'33")

06'48" (+00'26")

1002 / 40053

133 / 109

41

06'55"

(05:19'28")

06'53" (+00'31")

1002 / 41055

111 / 129

42

07'14"

(05:26'42")

07'13" (+00'51")

1000 / 42056

129 / 106

43

07'38"

(05:34'20")

07'37" (+01'15")

1000 / 43057

114 / 114

賽後評分: 15K的逆風…
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	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

12月累積里程 : 85.78 km

MW Watch 上傳 | 2 years ago

許勝彬說推

·


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'51"	00:07'51"
2	06'52"	00:14'43"
3	07'12"	00:21'55"
4	07'41"	00:29'36"
5	07'07"	00:36'43"
6	07'24"	00:44'07"
7	07'48"	00:51'55"
8	06'55"	00:58'50"
9	07'14"	01:06'04"
10	10'05"	01:16'09"
11	07'04"	01:23'13"
12	06'57"	01:30'10"
13	06'50"	01:37'00"
14	08'33"	01:45'33"
15	07'25"	01:52'58"
16	07'42"	02:00'40"
17	08'15"	02:08'55"
18	06'42"	02:15'37"
19	10'39"	02:26'16"
20	10'22"	02:36'38"
21	07'03"	02:43'41"
22	06'47"	02:50'28"
23	08'36"	02:59'04"
24	06'29"	03:05'33"
25	08'05"	03:13'38"
26	08'13"	03:21'51"
27	08'00"	03:29'51"
28	08'02"	03:37'53"
29	08'40"	03:46'33"
30	07'19"	03:53'52"
31	06'57"	04:00'49"
32	08'57"	04:09'46"
33	07'17"	04:17'03"
34	08'21"	04:25'24"
35	07'23"	04:32'47"
36	07'39"	04:40'26"
37	08'19"	04:48'45"
38	07'45"	04:56'30"
39	07'42"	05:04'12"
40	07'42"	05:11'54"
41	06'47"	05:18'41"
42	07'08"	05:25'49"
43	07'32"	05:33'21"
43.3	09'58"	05:36'17"

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