謝明俸 2022/11/27 訓練日誌

謝明俸台南
ID 5371

13 位追隨者

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謝明俸

全馬 | 04:08:22 | 05:53/km | 第26馬

2022 第四屆故宮南院馬拉松

官方成績
日期	2022-11-27
成績	04:08:22
總名次	- / -
分組名次	- / -
平均速度	05:53/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'33")

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

00:48'45" (+00'39")

10 km

(00:48'45")

00:24'12" (+00'16")

15 km

(01:12'41")

00:23'56"

00:48'06"

20 km

(01:36'51")

00:24'10" (+00'14")

25 km

(02:02'10")

00:25'19" (+01'23")

00:52'53" (+04'47")

30 km

(02:29'44")

00:27'34" (+03'38")

35 km

(03:08'50")

00:39'06" (+15'10")

01:18'42" (+30'36")

40 km

(03:48'26")

00:39'36" (+15'40")

Finish

(04:08:22)

日期: 2022-11-27 06:30 - 平均心率: 143 - 卡路里: 2568 Cal - 總步數: 41948 - 平均步頻: 168 - 平均步幅: 101 cm - 溫度: 21°C - 濕度: 99%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'00"

(05'00")

04'59" (+00'14")

1001 / 1001

184 / 108

04'51"

(09'51")

04'50" (+00'05")

1002 / 2004

184 / 112

04'54"

(14'45")

04'53" (+00'08")

1002 / 3007

186 / 109

04'54"

(19'39")

04'53" (+00'08")

1001 / 4008

185 / 110

04'58"

(24'37")

04'57" (+00'12")

1002 / 5011

184 / 109

展開計圈分析

04'54"

(29'31")

04'53" (+00'08")

1002 / 6014

184 / 110

04'54"

(34'25")

04'53" (+00'08")

1001 / 7015

184 / 110

04'51"

(39'16")

04'50" (+00'05")

1002 / 8017

184 / 111

04'50"

(44'06")

04'49" (+00'04")

1002 / 9019

184 / 112

04'48"

(48'54")

04'47" (+00'02")

1002 / 10022

183 / 113

04'47"

(53'41")

04'46" (+00'01")

1001 / 11023

184 / 113

04'54"

(58'35")

04'53" (+00'08")

1000 / 12024

183 / 111

04'46"

(01:03'21")

04'45"

1002 / 13026

184 / 113

04'47"

(01:08'08")

04'46" (+00'01")

1000 / 14026

183 / 113

04'46"

(01:12'54")

04'45"

1002 / 15028

185 / 113

04'48"

(01:17'42")

04'47" (+00'02")

1001 / 16030

183 / 113

04'50"

(01:22'32")

04'49" (+00'04")

1001 / 17032

184 / 112

04'50"

(01:27'22")

04'49" (+00'04")

1003 / 18035

183 / 113

04'55"

(01:32'17")

04'54" (+00'09")

1002 / 19037

182 / 111

04'54"

(01:37'11")

04'53" (+00'08")

1002 / 20040

182 / 112

04'56"

(01:42'07")

04'55" (+00'10")

1003 / 21043

182 / 111

04'58"

(01:47'05")

04'57" (+00'12")

1000 / 22044

180 / 111

04'59"

(01:52'04")

04'58" (+00'13")

1002 / 23047

182 / 110

05'09"

(01:57'13")

05'08" (+00'23")

1000 / 24047

179 / 108

05'24"

(02:02'37")

05'23" (+00'38")

1002 / 25049

180 / 103

05'20"

(02:07'57")

05'19" (+00'34")

1000 / 26050

178 / 105

05'22"

(02:13'19")

05'21" (+00'36")

1000 / 27051

178 / 104

05'43"

(02:19'02")

05'42" (+00'57")

1002 / 28053

176 / 99

05'35"

(02:24'37")

05'34" (+00'49")

1001 / 29054

177 / 101

05'38"

(02:30'15")

05'37" (+00'52")

1001 / 30056

177 / 100

06'53"

(02:37'08")

06'52" (+02'07")

1000 / 31056

154 / 94

06'24"

(02:43'32")

06'23" (+01'38")

1000 / 32057

164 / 94

07'40"

(02:51'12")

07'39" (+02'54")

1000 / 33058

147 / 88

11'43"

(03:02'55")

11'41" (+06'56")

1001 / 34059

112 / 75

06'34"

(03:09'29")

06'33" (+01'48")

1000 / 35060

172 / 88

06'33"

(03:16'02")

06'32" (+01'47")

1000 / 36060

171 / 88

07'20"

(03:23'22")

07'19" (+02'34")

1001 / 37061

153 / 88

07'06"

(03:30'28")

07'05" (+02'20")

1001 / 38063

159 / 88

10'13"

(03:40'41")

10'13" (+05'28")

1000 / 39063

122 / 79

08'53"

(03:49'34")

08'52" (+04'07")

1000 / 40064

139 / 80

08'27"

(03:58'01")

08'26" (+03'41")

1001 / 41065

146 / 80

06'46"

(04:04'47")

06'45" (+02'00")

1001 / 42066

166 / 89

03'35"

(04:08'22")

06'46" (+02'01")

529 / 42595

168 / 87

賽後評分: 天氣太熱。沿途有小蟲子，一不小心眼睛、嘴巴就中獎。
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~127	65~79%
2:M馬拉松配速區	127~144	79~89%
3:T乳酸耐力區	144~149	89~92%
4:A無氧耐力區	149~157	92~97.5%
5:I最大耗氧區	157~162	97.5~100%
最大心率為162 點此去設定最大心率

11月累積里程 : 362.55 km

MW Watch 上傳 | 2 years ago

留言

謝明俸

2022-11-27 13:04 ·

謝明俸

2022-11-27 13:07 ·


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'00"	00:05'00"
2	04'49"	00:09'49"
3	04'53"	00:14'42"
4	04'54"	00:19'36"
5	04'57"	00:24'33"
6	04'55"	00:29'28"
7	04'51"	00:34'19"
8	04'51"	00:39'10"
9	04'48"	00:43'58"
10	04'47"	00:48'45"
11	04'48"	00:53'33"
12	04'50"	00:58'23"
13	04'48"	01:03'11"
14	04'47"	01:07'58"
15	04'43"	01:12'41"
16	04'47"	01:17'28"
17	04'50"	01:22'18"
18	04'48"	01:27'06"
19	04'52"	01:31'58"
20	04'53"	01:36'51"
21	04'56"	01:41'47"
22	04'55"	01:46'42"
23	04'59"	01:51'41"
24	05'08"	01:56'49"
25	05'21"	02:02'10"
26	05'18"	02:07'28"
27	05'23"	02:12'51"
28	05'43"	02:18'34"
29	05'32"	02:24'06"
30	05'38"	02:29'44"
31	06'49"	02:36'33"
32	06'09"	02:42'42"
33	07'51"	02:50'33"
34	11'17"	03:01'50"
35	07'00"	03:08'50"
36	06'29"	03:15'19"
37	07'19"	03:22'38"
38	07'05"	03:29'43"
39	09'38"	03:39'21"
40	09'05"	03:48'26"
41	08'47"	03:57'13"
42	06'46"	04:03'59"
42.6	07'19"	04:08'22"