賴建方（頭份） 2019/04/28 訓練日誌

賴建方（頭份）苗栗
ID 16468

125 位追隨者

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賴建方（頭份）

全馬 | 05:57:13 | 08:27/km | 第77馬

2019 年第七屆愛路迷石碇.華梵馬拉松路跑

官方成績
日期	2019-04-28
成績	05:57:13
總名次	- / -
分組名次	- / -
平均速度	08:27/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'22")

00:35'22" (+01'31")

01:12'56"

10 km

(01:12'56")

00:37'34" (+03'43")

15 km

(01:46'47")

00:33'51"

01:18'24" (+05'28")

20 km

(02:31'20")

00:44'33" (+10'42")

25 km

(03:07'18")

00:35'58" (+02'07")

01:21'14" (+08'18")

30 km

(03:52'34")

00:45'16" (+11'25")

35 km

(04:43'46")

00:51'12" (+17'21")

01:44'06" (+31'10")

40 km

(05:36'40")

00:52'54" (+19'03")

Finish

(05:57:13)

日期: 2019-04-28 06:01 - 總爬升: 1450 m - 平均心率: 149 - 卡路里: 3246 Cal - 總步數: 56062 - 平均步頻: 156 - 平均步幅: 74 cm - 溫度: 23°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'33"

(07'33")

07'32" (+01'16")

1002 / 1002

173 / 76

07'26"

(14'59")

07'25" (+01'09")

1001 / 2003

175 / 76

07'12"

(22'11")

07'11" (+00'55")

1000 / 3004

170 / 81

06'42"

(28'53")

06'41" (+00'25")

1002 / 4006

172 / 86

06'57"

(35'50")

06'57" (+00'41")

1000 / 5007

170 / 84

展開計圈分析

07'07"

(42'57")

07'06" (+00'50")

1000 / 6007

173 / 81

08'36"

(51'33")

08'34" (+02'18")

1002 / 7009

164 / 70

09'27"

(01:01'00")

09'26" (+03'10")

1001 / 8010

151 / 70

06'21"

(01:07'21")

06'20" (+00'04")

1000 / 9011

174 / 90

06'29"

(01:13'50")

06'28" (+00'12")

1002 / 10013

173 / 89

06'59"

(01:20'49")

06'58" (+00'42")

1002 / 11015

161 / 88

06'30"

(01:27'19")

06'29" (+00'13")

1000 / 12016

175 / 87

06'54"

(01:34'13")

06'53" (+00'37")

1002 / 13018

171 / 84

06'55"

(01:41'08")

06'54" (+00'38")

1001 / 14020

172 / 84

07'04"

(01:48'12")

07'03" (+00'47")

1002 / 15022

164 / 86

10'16"

(01:58'28")

10'16" (+04'00")

1000 / 16022

147 / 65

07'09"

(02:05'37")

07'08" (+00'52")

1001 / 17023

169 / 82

08'13"

(02:13'50")

08'13" (+01'57")

1000 / 18023

163 / 74

09'45"

(02:23'35")

09'44" (+03'28")

1000 / 19024

153 / 66

10'02"

(02:33'37")

10'01" (+03'45")

1000 / 20025

165 / 60

07'28"

(02:41'05")

07'27" (+01'11")

1000 / 21025

175 / 76

06'21"

(02:47'26")

06'19" (+00'03")

1002 / 22028

177 / 88

09'23"

(02:56'49")

09'22" (+03'06")

1000 / 23028

151 / 70

06'17"

(03:03'06")

06'16"

1002 / 24030

179 / 88

06'21"

(03:09'27")

06'20" (+00'04")

1000 / 25031

177 / 89

08'10"

(03:17'37")

08'09" (+01'53")

1000 / 26032

168 / 72

09'34"

(03:27'11")

09'33" (+03'17")

1001 / 27033

139 / 75

06'23"

(03:33'34")

06'22" (+00'06")

1001 / 28034

177 / 88

06'59"

(03:40'33")

06'58" (+00'42")

1000 / 29034

162 / 88

15'11"

(03:55'44")

15'09" (+08'53")

1001 / 30036

126 / 52

09'12"

(04:04'56")

09'11" (+02'55")

1000 / 31036

160 / 67

12'03"

(04:16'59")

12'01" (+05'45")

1001 / 32038

143 / 58

09'07"

(04:26'06")

09'06" (+02'50")

1000 / 33039

157 / 69

09'09"

(04:35'15")

09'08" (+02'52")

1001 / 34040

149 / 73

11'46"

(04:47'01")

11'44" (+05'28")

1002 / 35042

138 / 61

06'24"

(04:53'25")

06'23" (+00'07")

1000 / 36042

175 / 88

08'11"

(05:01'36")

08'10" (+01'54")

1001 / 37044

156 / 77

15'02"

(05:16'38")

15'01" (+08'45")

1000 / 38044

118 / 56

15'42"

(05:32'20")

15'41" (+09'25")

1000 / 39045

117 / 54

08'37"

(05:40'57")

08'36" (+02'20")

1001 / 40046

155 / 74

07'13"

(05:48'10")

07'13" (+00'57")

1000 / 41046

172 / 80

09'03"

(05:57'13")

10'02" (+03'46")

901 / 41948

141 / 70

年度檢驗賽

賽後評分: 好
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	118~144	65~79%
2:M馬拉松配速區	144~162	79~89%
3:T乳酸耐力區	162~168	89~92%
4:A無氧耐力區	168~178	92~97.5%
5:I最大耗氧區	178~183	97.5~100%
最大心率為183 點此去設定最大心率

4月累積里程 : 242.58 km

MW Watch 上傳 | 5 years ago

Bella Luo, 魏木榮和其他 10 人說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'31"	00:07'31"
2	07'16"	00:14'47"
3	07'07"	00:21'54"
4	06'41"	00:28'35"
5	06'47"	00:35'22"
6	06'59"	00:42'21"
7	08'30"	00:50'51"
8	09'02"	00:59'53"
9	06'41"	01:06'34"
10	06'22"	01:12'56"
11	06'57"	01:19'53"
12	06'25"	01:26'18"
13	06'27"	01:32'45"
14	07'11"	01:39'56"
15	06'51"	01:46'47"
16	08'27"	01:55'14"
17	08'49"	02:04'03"
18	07'44"	02:11'47"
19	09'25"	02:21'12"
20	10'08"	02:31'20"
21	07'46"	02:39'06"
22	06'30"	02:45'36"
23	06'00"	02:51'36"
24	09'38"	03:01'14"
25	06'04"	03:07'18"
26	06'48"	03:14'06"
27	10'40"	03:24'46"
28	06'26"	03:31'12"
29	06'25"	03:37'37"
30	14'57"	03:52'34"
31	08'51"	04:01'25"
32	11'29"	04:12'54"
33	08'29"	04:21'23"
34	09'41"	04:31'04"
35	12'42"	04:43'46"
36	06'40"	04:50'26"
37	06'41"	04:57'07"
38	12'13"	05:09'20"
39	12'04"	05:21'24"
40	15'16"	05:36'40"
41	07'30"	05:44'10"
42	08'58"	05:53'08"
42.0	-82'-29"	05:57'13"