張銘宏 2017/12/10 訓練日誌

張銘宏台中
ID 297051

17 位追隨者

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張銘宏

恭喜完成了初馬

全馬 | 03:54:33 | 05:33/km | 第1馬

2017 矽品臺中港灣馬拉松

官方成績
日期	2017-12-10
成績	03:54:33
總名次	- / -
分組名次	- / -
平均速度	05:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'28")

00:26'28" (+00'04")

00:53'06"

10 km

(00:53'06")

00:26'38" (+00'14")

15 km

(01:19'33")

00:26'27" (+00'03")

00:54'30" (+01'24")

20 km

(01:47'36")

00:28'03" (+01'39")

25 km

(02:14'00")

00:26'24"

00:54'44" (+01'38")

30 km

(02:42'20")

00:28'20" (+01'56")

35 km

(03:11'14")

00:28'54" (+02'30")

01:01'24" (+08'18")

40 km

(03:43'44")

00:32'30" (+06'06")

Finish

(03:54:33)

日期: 2017-12-10 06:00 - 總爬升: 247 m - 平均心率: 165 - 卡路里: 2298 Cal - 平均步頻: 186 - 溫度: 14°C - 濕度: 83% - PM2.5: 良好(7)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'03"

(05'03")

05'03"

1000 / 1000

05'06"

(10'09")

05'06" (+00'03")

1000 / 2000

05'19"

(15'29")

05'19" (+00'16")

1000 / 3000

05'30"

(20'59")

05'30" (+00'27")

1000 / 4000

05'28"

(26'28")

05'28" (+00'25")

1000 / 5000

展開計圈分析

05'23"

(31'52")

05'23" (+00'20")

1000 / 6000

05'19"

(37'11")

05'19" (+00'16")

1000 / 7000

05'19"

(42'31")

05'19" (+00'16")

1000 / 8000

05'17"

(47'48")

05'17" (+00'14")

1000 / 9000

05'17"

(53'06")

05'17" (+00'14")

1000 / 10000

05'14"

(58'20")

05'14" (+00'11")

1000 / 11000

05'19"

(01:03'39")

05'19" (+00'16")

1000 / 12000

05'11"

(01:08'51")

05'11" (+00'08")

1000 / 13000

05'20"

(01:14'11")

05'20" (+00'17")

1000 / 14000

05'22"

(01:19'34")

05'22" (+00'19")

1000 / 15000

05'29"

(01:25'04")

05'29" (+00'26")

1000 / 16000

05'39"

(01:30'43")

05'39" (+00'36")

1000 / 17000

05'42"

(01:36'25")

05'42" (+00'39")

1000 / 18000

05'29"

(01:41'54")

05'29" (+00'26")

1000 / 19000

05'09"

(01:47'04")

05'09" (+00'06")

1000 / 20000

05'05"

(01:52'10")

05'05" (+00'02")

1000 / 21000

05'14"

(01:57'24")

05'14" (+00'11")

1000 / 22000

05'09"

(02:02'34")

05'09" (+00'06")

1000 / 23000

05'22"

(02:07'57")

05'22" (+00'19")

1000 / 24000

05'28"

(02:13'26")

05'28" (+00'25")

1000 / 25000

05'28"

(02:18'54")

05'28" (+00'25")

1000 / 26000

05'34"

(02:24'28")

05'34" (+00'31")

1000 / 27000

05'39"

(02:30'07")

05'39" (+00'36")

1000 / 28000

05'30"

(02:35'38")

05'30" (+00'27")

1000 / 29000

05'37"

(02:41'16")

05'37" (+00'34")

1000 / 30000

05'41"

(02:46'58")

05'41" (+00'38")

1000 / 31000

05'39"

(02:52'37")

05'39" (+00'36")

1000 / 32000

05'31"

(02:58'09")

05'31" (+00'28")

1000 / 33000

05'39"

(03:03'49")

05'39" (+00'36")

1000 / 34000

06'03"

(03:09'52")

06'03" (+01'00")

1000 / 35000

00'08"

(03:10'01")

06'16" (+01'13")

22 / 35022

06'17"

(03:16'18")

06'17" (+01'14")

1000 / 36022

06'31"

(03:22'49")

06'31" (+01'28")

1000 / 37022

00'08"

(03:22'58")

07'26" (+02'23")

19 / 37041

00'01"

(03:23'00")

13'03" (+08'00")

2 / 37044

06'02"

(03:29'02")

06'02" (+00'59")

1000 / 38044

05'50"

(03:34'52")

05'50" (+00'47")

1000 / 39044

06'16"

(03:41'09")

06'16" (+01'13")

1000 / 40044

06'04"

(03:47'13")

06'04" (+01'01")

1000 / 41044

06'08"

(03:53'22")

06'08" (+01'05")

1000 / 42044

01'10"

(03:54'33")

05'48" (+00'45")

203 / 42247

2k左腳上方又痛了，3k右大腿太冷又抽筋，只好放棄第一目標; 只好努力救第二目標，不過30k附近右大腿又再次抽筋，只好果斷放棄第二目標，最終還好有守住4小時的底限，一切都有安照事前的模擬去執行。

賽前宣言: 沒想到初馬會來的這麼快. 現努力中！

賽後評分: none
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	131~159	65~79%
2:M馬拉松配速區	159~179	79~89%
3:T乳酸耐力區	179~185	89~92%
4:A無氧耐力區	185~196	92~97.5%
5:I最大耗氧區	196~202	97.5~100%
最大心率為202 點此去設定最大心率

12月累積里程 : 63.30 km

TCX 上傳 | 6 years ago

謝博文, 不累的和其他 4 人說推

留言

兆輝超快的初馬，還有空間喔！

2017-12-10 20:04 ·

2 個人推

張銘宏是啊，等我先處理好腳背痛的問題，跑起來會輕鬆一點

2017-12-10 20:53 ·

2 個人推


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'03"	00:05'03"
2	05'07"	00:10'10"
3	05'19"	00:15'29"
4	05'31"	00:21'00"
5	05'28"	00:26'28"
6	05'24"	00:31'52"
7	05'20"	00:37'12"
8	05'19"	00:42'31"
9	05'18"	00:47'49"
10	05'17"	00:53'06"
11	05'15"	00:58'21"
12	05'19"	01:03'40"
13	05'11"	01:08'51"
14	05'20"	01:14'11"
15	05'22"	01:19'33"
16	05'31"	01:25'04"
17	05'39"	01:30'43"
18	06'10"	01:36'53"
19	05'30"	01:42'23"
20	05'13"	01:47'36"
21	05'06"	01:52'42"
22	05'15"	01:57'57"
23	05'10"	02:03'07"
24	05'22"	02:08'29"
25	05'31"	02:14'00"
26	05'28"	02:19'28"
27	05'35"	02:25'03"
28	05'47"	02:30'50"
29	05'31"	02:36'21"
30	05'59"	02:42'20"
31	05'42"	02:48'02"
32	05'40"	02:53'42"
33	05'48"	02:59'30"
34	05'40"	03:05'10"
35	06'04"	03:11'14"
36	07'00"	03:18'14"
37	06'34"	03:24'48"
38	06'47"	03:31'35"
39	05'52"	03:37'27"
40	06'17"	03:43'44"
41	06'34"	03:50'18"
42	06'04"	03:56'22"
42.2	05'47"	03:57'48"