梁進福 2021/12/04 訓練日誌

梁進福基隆
ID 359631

4 位追隨者

< 上一篇

下一篇 >

梁進福

全馬 | 05:33:08 | 07:53/km | 第8馬

2021 基隆瑪陵盃戰鬥馬拉松

官方成績
日期	2021-12-04
成績	05:33:08
總名次	- / -
分組名次	- / -
平均速度	07:53/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'32")

00:36'32" (+04'23")

01:08'41"

10 km

(01:08'41")

00:32'09"

15 km

(01:48'06")

00:39'25" (+07'16")

01:16'58" (+08'17")

20 km

(02:25'39")

00:37'33" (+05'24")

25 km

(03:08'18")

00:42'39" (+10'30")

01:25'30" (+16'49")

30 km

(03:51'09")

00:42'51" (+10'42")

35 km

(04:39'51")

00:48'42" (+16'33")

01:32'31" (+23'50")

40 km

(05:23'40")

00:43'49" (+11'40")

Finish

(05:33:08)

日期: 2021-12-04 07:30 - 總爬升: 1670 m - 地點: 瑪陵 - 天氣: 晴 - 平均心率: 165 - 卡路里: 2215 Cal - 總步數: 53894 - 平均步頻: 161 - 平均步幅: 76 cm - 溫度: 18°C - 濕度: 55% - PM2.5: 良好(15)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'34"

(08'34")

08'33" (+03'08")

1000 / 1000

175 / 66

07'32"

(16'06")

07'30" (+02'05")

1002 / 2002

175 / 75

06'54"

(23'00")

06'54" (+01'29")

1000 / 3002

181 / 79

07'44"

(30'44")

07'43" (+02'18")

1000 / 4003

176 / 73

05'53"

(36'37")

05'52" (+00'27")

1002 / 5006

187 / 90

展開計圈分析

05'33"

(42'10")

05'32" (+00'07")

1001 / 6008

189 / 95

05'46"

(47'56")

05'45" (+00'20")

1002 / 7010

184 / 94

07'26"

(55'22")

07'25" (+02'00")

1001 / 8011

170 / 79

08'10"

(01:03'32")

08'09" (+02'44")

1000 / 9012

175 / 69

05'26"

(01:08'58")

05'25"

1000 / 10012

188 / 97

06'24"

(01:15'22")

06'23" (+00'58")

1001 / 11013

185 / 84

09'09"

(01:24'31")

09'08" (+03'43")

1001 / 12015

173 / 63

07'57"

(01:32'28")

07'57" (+02'32")

1000 / 13015

173 / 72

07'34"

(01:40'02")

07'33" (+02'08")

1000 / 14015

175 / 75

08'34"

(01:48'36")

08'33" (+03'08")

1000 / 15016

170 / 68

06'34"

(01:55'10")

06'33" (+01'08")

1002 / 16018

183 / 83

06'22"

(02:01'32")

06'21" (+00'56")

1002 / 17021

183 / 85

06'32"

(02:08'04")

06'31" (+01'06")

1001 / 18022

182 / 83

09'00"

(02:17'04")

08'59" (+03'34")

1000 / 19023

159 / 69

09'19"

(02:26'23")

09'18" (+03'53")

1000 / 20024

168 / 63

07'01"

(02:33'24")

07'00" (+01'35")

1000 / 21024

175 / 81

07'57"

(02:41'21")

07'56" (+02'31")

1000 / 22024

170 / 73

10'18"

(02:51'39")

10'17" (+04'52")

1000 / 23025

160 / 60

08'49"

(03:00'28")

08'48" (+03'23")

1001 / 24027

165 / 68

08'57"

(03:09'25")

08'56" (+03'31")

1000 / 25027

159 / 70

07'06"

(03:16'31")

07'05" (+01'40")

1002 / 26029

177 / 79

07'45"

(03:24'16")

07'44" (+02'19")

1001 / 27031

160 / 80

07'20"

(03:31'36")

07'19" (+01'54")

1000 / 28031

175 / 77

12'22"

(03:43'58")

12'21" (+06'56")

1000 / 29032

118 / 68

08'35"

(03:52'33")

08'34" (+03'09")

1001 / 30033

155 / 75

07'39"

(04:00'12")

07'38" (+02'13")

1000 / 31034

172 / 76

10'23"

(04:10'35")

10'22" (+04'57")

1000 / 32034

126 / 76

12'33"

(04:23'08")

12'32" (+07'07")

1000 / 33035

105 / 75

10'50"

(04:33'58")

10'49" (+05'24")

1000 / 34035

127 / 72

07'28"

(04:41'26")

07'27" (+02'02")

1000 / 35036

176 / 76

07'13"

(04:48'39")

07'12" (+01'47")

1002 / 36038

176 / 78

07'11"

(04:55'50")

07'10" (+01'45")

1000 / 37039

173 / 80

10'27"

(05:06'17")

10'26" (+05'01")

1000 / 38039

125 / 76

11'37"

(05:17'54")

11'37" (+06'12")

1000 / 39039

102 / 84

07'41"

(05:25'35")

07'40" (+02'15")

1000 / 40040

169 / 76

07'33"

(05:33'08")

07'38" (+02'13")

988 / 41029

172 / 75

賽後評分: 補給差，沒水，沒食物
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

12月累積里程 : 120.97 km

MW Watch 上傳 | 2 years ago

蔡振智, 林仲甫和其他 1 人說推

留言


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'34"	00:08'34"
2	07'32"	00:16'06"
3	06'52"	00:22'58"
4	07'42"	00:30'40"
5	05'52"	00:36'32"
6	05'29"	00:42'01"
7	05'42"	00:47'43"
8	07'23"	00:55'06"
9	08'13"	01:03'19"
10	05'22"	01:08'41"
11	06'23"	01:15'04"
12	08'56"	01:24'00"
13	08'07"	01:32'07"
14	07'27"	01:39'34"
15	08'32"	01:48'06"
16	06'37"	01:54'43"
17	06'16"	02:00'59"
18	06'28"	02:07'27"
19	08'46"	02:16'13"
20	09'26"	02:25'39"
21	06'36"	02:32'15"
22	07'46"	02:40'01"
23	10'01"	02:50'02"
24	08'56"	02:58'58"
25	09'20"	03:08'18"
26	06'54"	03:15'12"
27	07'52"	03:23'04"
28	07'16"	03:30'20"
29	11'11"	03:41'31"
30	09'38"	03:51'09"
31	07'27"	03:58'36"
32	09'50"	04:08'26"
33	12'00"	04:20'26"
34	11'30"	04:31'56"
35	07'55"	04:39'51"
36	07'11"	04:47'02"
37	07'05"	04:54'07"
38	09'14"	05:03'21"
39	12'10"	05:15'31"
40	08'09"	05:23'40"
41	07'49"	05:31'29"
41.0	52'32"	05:33'08"