Long 2023/11/12 訓練日誌 | Marathon's World

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ID 19546

7 位追隨者

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全馬 | 05:17:28 | 07:31/km | 第16馬

2023 臺灣米倉田中馬拉松

官方成績
日期	2023-11-12
成績	05:17:28
總名次	- / -
分組名次	- / -
平均速度	07:31/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'12")

00:32'12" (+03'37")

01:02'32" (+04'35")

10 km

(01:02'32")

00:30'20" (+01'45")

15 km

(01:31'07")

00:28'35"

00:57'57"

20 km

(02:00'29")

00:29'22" (+00'47")

25 km

(02:34'41")

00:34'12" (+05'37")

01:10'08" (+12'11")

30 km

(03:10'37")

00:35'56" (+07'21")

35 km

(03:52'17")

00:41'40" (+13'05")

01:29'50" (+31'53")

40 km

(04:40'27")

00:48'10" (+19'35")

Finish

(05:17:28)

日期: 2023-11-12 06:20 - 總爬升: 148 m - 平均心率: 123 - 卡路里: 2359 Cal - 平均步頻: 158 - 溫度: 22°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'48"

(07'48")

07'48" (+02'33")

1000 / 1000

06'06"

(13'55")

06'06" (+00'51")

1000 / 2000

06'48"

(20'44")

06'48" (+01'33")

1000 / 3000

05'29"

(26'13")

05'29" (+00'14")

1000 / 4000

05'59"

(32'13")

05'59" (+00'44")

1000 / 5000

展開計圈分析

05'47"

(38'00")

05'47" (+00'32")

1000 / 6000

06'30"

(44'31")

06'30" (+01'15")

1000 / 7000

05'36"

(50'07")

05'36" (+00'21")

1000 / 8000

06'18"

(56'25")

06'18" (+01'03")

1000 / 9000

06'07"

(01:02'33")

06'07" (+00'52")

1000 / 10000

05'31"

(01:08'04")

05'31" (+00'16")

1000 / 11000

05'33"

(01:13'37")

05'33" (+00'18")

1000 / 12000

05'32"

(01:19'10")

05'32" (+00'17")

1000 / 13000

05'33"

(01:24'44")

05'33" (+00'18")

1000 / 14000

06'22"

(01:31'07")

06'22" (+01'07")

1000 / 15000

05'46"

(01:36'53")

05'46" (+00'31")

1000 / 16000

00'40"

(01:37'33")

05'53" (+00'38")

113 / 16113

00'05"

(01:37'39")

05'22" (+00'07")

17 / 16130

06'19"

(01:43'58")

06'19" (+01'04")

1000 / 17130

05'15"

(01:49'14")

05'15"

1000 / 18130

06'08"

(01:55'23")

06'08" (+00'53")

1000 / 19130

05'48"

(02:01'11")

05'48" (+00'33")

1000 / 20130

06'00"

(02:07'12")

06'00" (+00'45")

1000 / 21130

05'52"

(02:13'04")

05'52" (+00'37")

1000 / 22130

06'54"

(02:19'59")

06'54" (+01'39")

1000 / 23130

08'46"

(02:28'45")

08'46" (+03'31")

1000 / 24130

06'52"

(02:35'38")

06'52" (+01'37")

1000 / 25130

07'10"

(02:42'48")

07'10" (+01'55")

1000 / 26130

06'30"

(02:49'19")

06'30" (+01'15")

1000 / 27130

08'12"

(02:57'31")

08'12" (+02'57")

1000 / 28130

06'44"

(03:04'15")

06'44" (+01'29")

1000 / 29130

07'17"

(03:11'33")

07'17" (+02'02")

1000 / 30130

08'22"

(03:19'55")

08'22" (+03'07")

1000 / 31130

06'54"

(03:26'50")

06'54" (+01'39")

1000 / 32130

08'11"

(03:35'01")

08'11" (+02'56")

1000 / 33130

08'44"

(03:43'46")

08'44" (+03'29")

1000 / 34130

09'59"

(03:53'46")

09'59" (+04'44")

1000 / 35130

09'17"

(04:03'04")

09'17" (+04'02")

1000 / 36130

09'14"

(04:12'18")

09'14" (+03'59")

1000 / 37130

09'51"

(04:22'09")

09'51" (+04'36")

1000 / 38130

10'43"

(04:32'52")

10'43" (+05'28")

1000 / 39130

08'27"

(04:41'20")

08'27" (+03'12")

1000 / 40130

09'02"

(04:50'23")

09'02" (+03'47")

1000 / 41130

08'06"

(04:58'29")

08'06" (+02'51")

1000 / 42130

08'27"

(05:06'57")

08'27" (+03'12")

1000 / 43130

賽後評分: 路線補給民眾的熱情沒話說，只可惜21K後臀大肌開始疼痛，無法好好享受這嘉年華，30K慢慢走回大會，練得不足真是折磨。
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

11月累積里程 : 118.52 km

TCX 2.0 上傳 | 12 months ago

留言


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'48"	00:07'48"
2	06'07"	00:13'55"
3	06'48"	00:20'43"
4	05'30"	00:26'13"
5	05'59"	00:32'12"
6	05'48"	00:38'00"
7	06'31"	00:44'31"
8	05'36"	00:50'07"
9	06'18"	00:56'25"
10	06'07"	01:02'32"
11	05'32"	01:08'04"
12	05'33"	01:13'37"
13	05'33"	01:19'10"
14	05'34"	01:24'44"
15	06'23"	01:31'07"
16	05'47"	01:36'54"
17	06'22"	01:43'16"
18	05'15"	01:48'31"
19	05'51"	01:54'22"
20	06'07"	02:00'29"
21	06'06"	02:06'35"
22	05'43"	02:12'18"
23	06'51"	02:19'09"
24	08'29"	02:27'38"
25	07'03"	02:34'41"
26	07'16"	02:41'57"
27	06'23"	02:48'20"
28	08'28"	02:56'48"
29	06'40"	03:03'28"
30	07'09"	03:10'37"
31	08'28"	03:19'05"
32	06'25"	03:25'30"
33	08'22"	03:33'52"
34	08'53"	03:42'45"
35	09'32"	03:52'17"
36	09'27"	04:01'44"
37	08'46"	04:10'30"
38	10'52"	04:21'22"
39	10'43"	04:32'05"
40	08'22"	04:40'27"
41	08'54"	04:49'21"
42	07'47"	04:57'08"
43	08'40"	05:05'48"
44.0	11'53"	05:17'30"