ZZJiang 2023/09/17 訓練日誌

ZZJiang 桃園
ID 154370

50 位追隨者

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ZZJiang

50.0 km | 05:12:45 | 06:15/km | 第89馬

2023 華山論劍湖超級馬拉松

官方成績
日期	2023-09-17
成績	05:12:45
總名次	6 / 260
分組名次	6 / 206
平均速度	06:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'45")

00:35'45" (+10'31")

01:11'52" (+18'11")

10 km

(01:11'52")

00:36'07" (+10'53")

15 km

(01:44'54")

00:33'02" (+07'48")

01:04'33" (+10'52")

20 km

(02:16'25")

00:31'31" (+06'17")

25 km

(02:47'49")

00:31'24" (+06'10")

01:03'23" (+09'42")

30 km

(03:19'48")

00:31'59" (+06'45")

35 km

(03:50'21")

00:30'33" (+05'19")

00:59'16" (+05'35")

40 km

(04:19'04")

00:28'43" (+03'29")

45 km

(04:44'18")

00:25'14"

00:53'41"

50 km

(05:12'45")

00:28'27" (+03'13")

Finish

(05:12:45)

日期: 2023-09-17 06:00 - 總爬升: 1348 m - 平均心率: 155 - 卡路里: 2828 Cal - 總步數: 53770 - 平均步頻: 171 - 平均步幅: 91 cm - 溫度: 26°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'20"

(05'20")

05'19" (+00'43")

1000 / 1000

165 / 113

06'27"

(11'47")

06'26" (+01'50")

1000 / 2001

177 / 87

07'17"

(19'04")

07'16" (+02'40")

1000 / 3002

174 / 78

08'13"

(27'17")

08'12" (+03'36")

1001 / 4003

167 / 72

08'47"

(36'04")

08'46" (+04'10")

1000 / 5004

160 / 71

展開計圈分析

06'53"

(42'57")

06'52" (+02'16")

1000 / 6005

172 / 84

07'03"

(50'00")

07'01" (+02'25")

1002 / 7007

176 / 80

07'09"

(57'09")

07'08" (+02'32")

1001 / 8009

175 / 79

08'52"

(01:06'01")

08'51" (+04'15")

1000 / 9009

152 / 73

06'39"

(01:12'40")

06'38" (+02'02")

1001 / 10011

176 / 85

05'44"

(01:18'24")

05'43" (+01'07")

1000 / 11011

181 / 96

09'04"

(01:27'28")

09'03" (+04'27")

1001 / 12013

137 / 80

06'00"

(01:33'28")

05'59" (+01'23")

1000 / 13014

175 / 95

06'35"

(01:40'03")

06'33" (+01'57")

1002 / 14016

179 / 84

05'55"

(01:45'58")

05'54" (+01'18")

1002 / 15018

165 / 102

06'48"

(01:52'46")

06'47" (+02'11")

1002 / 16020

164 / 89

05'57"

(01:58'43")

05'56" (+01'20")

1000 / 17021

185 / 90

05'50"

(02:04'33")

05'50" (+01'14")

1000 / 18021

184 / 92

07'14"

(02:11'47")

07'13" (+02'37")

1000 / 19022

170 / 81

06'21"

(02:18'08")

06'20" (+01'44")

1002 / 20024

175 / 90

06'52"

(02:25'00")

06'51" (+02'15")

1001 / 21026

162 / 89

06'44"

(02:31'44")

06'43" (+02'07")

1000 / 22026

182 / 81

05'03"

(02:36'47")

05'02" (+00'26")

1000 / 23026

184 / 107

05'11"

(02:41'58")

05'10" (+00'34")

1000 / 24027

185 / 104

07'51"

(02:49'49")

07'49" (+03'13")

1002 / 25030

153 / 83

06'45"

(02:56'34")

06'44" (+02'08")

1001 / 26031

169 / 87

07'16"

(03:03'50")

07'15" (+02'39")

1000 / 27032

171 / 80

05'24"

(03:09'14")

05'23" (+00'47")

1001 / 28033

182 / 101

06'51"

(03:16'05")

06'50" (+02'14")

1000 / 29034

167 / 87

06'53"

(03:22'58")

06'52" (+02'16")

1002 / 30036

174 / 83

05'12"

(03:28'10")

05'11" (+00'35")

1002 / 31039

183 / 105

05'58"

(03:34'08")

05'57" (+01'21")

1001 / 32040

179 / 93

06'25"

(03:40'33")

06'23" (+01'47")

1002 / 33043

178 / 87

07'13"

(03:47'46")

07'11" (+02'35")

1004 / 34048

157 / 88

07'29"

(03:55'15")

07'28" (+02'52")

1002 / 35050

162 / 82

05'05"

(04:00'20")

05'04" (+00'28")

1000 / 36051

185 / 106

05'28"

(04:05'48")

05'27" (+00'51")

1000 / 37052

182 / 100

06'15"

(04:12'03")

06'13" (+01'37")

1003 / 38055

162 / 98

05'27"

(04:17'30")

05'26" (+00'50")

1000 / 39055

185 / 99

05'06"

(04:22'36")

05'05" (+00'29")

1000 / 40056

188 / 104

05'44"

(04:28'20")

05'43" (+01'07")

1000 / 41056

166 / 104

04'37"

(04:32'57")

04'36"

1002 / 42059

189 / 114

04'50"

(04:37'47")

04'49" (+00'13")

1000 / 43059

187 / 110

05'04"

(04:42'51")

05'03" (+00'27")

1000 / 44059

185 / 106

05'48"

(04:48'39")

05'47" (+01'11")

1001 / 45061

172 / 99

04'57"

(04:53'36")

04'56" (+00'20")

1001 / 46062

184 / 109

05'10"

(04:58'46")

05'09" (+00'33")

1000 / 47063

184 / 105

06'13"

(05:04'59")

06'12" (+01'36")

1000 / 48063

151 / 106

07'36"

(05:12'35")

07'35" (+02'59")

1000 / 49064

157 / 83

00'10"

(05:12'45")

05'10" (+00'34")

32 / 49096

180 / 107

賽後評分: 補給充足\r\n如果可以有肉會更好~~~
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

9月累積里程 : 223.06 km

母子鱷魚ㄚ拖 III_White 累積 : 1599.8 km

MW Watch 上傳 | 1 year ago

留言


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'19"	00:05'19"
2	06'19"	00:11'38"
3	07'12"	00:18'50"
4	08'06"	00:26'56"
5	08'49"	00:35'45"
6	06'41"	00:42'26"
7	07'05"	00:49'31"
8	07'04"	00:56'35"
9	08'57"	01:05'32"
10	06'20"	01:11'52"
11	05'54"	01:17'46"
12	07'04"	01:24'50"
13	07'41"	01:32'31"
14	06'23"	01:38'54"
15	06'00"	01:44'54"
16	05'39"	01:50'33"
17	06'58"	01:57'31"
18	05'39"	02:03'10"
19	07'05"	02:10'15"
20	06'10"	02:16'25"
21	06'42"	02:23'07"
22	06'37"	02:29'44"
23	05'35"	02:35'19"
24	04'55"	02:40'14"
25	07'35"	02:47'49"
26	06'20"	02:54'09"
27	06'24"	03:00'33"
28	06'21"	03:06'54"
29	05'39"	03:12'33"
30	07'15"	03:19'48"
31	05'57"	03:25'45"
32	05'01"	03:30'46"
33	06'11"	03:36'57"
34	07'28"	03:44'25"
35	05'56"	03:50'21"
36	06'49"	03:57'10"
37	05'02"	04:02'12"
38	06'35"	04:08'47"
39	04'59"	04:13'46"
40	05'18"	04:19'04"
41	05'20"	04:24'24"
42	05'12"	04:29'36"
43	04'33"	04:34'09"
44	04'46"	04:38'55"
45	05'23"	04:44'18"
46	05'21"	04:49'39"
47	04'54"	04:54'33"
48	05'07"	04:59'40"
49	06'24"	05:06'04"
49.1	67'26"	05:12'45"