黑子 2024/01/21 訓練日誌

黑子九龍
ID 11764

53 位追隨者

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黑子

全馬 | 04:49:31 | 06:51/km | 第28馬

渣打香港馬拉松2024

官方成績
日期	2024-01-21
成績	04:49:31
總名次	- / -
分組名次	- / -
平均速度	06:51/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'48")

00:30'48" (+00'36")

01:01'18" (+00'44")

10 km

(01:01'18")

00:30'30" (+00'18")

15 km

(01:31'30")

00:30'12"

01:00'34"

20 km

(02:01'52")

00:30'22" (+00'10")

25 km

(02:34'31")

00:32'39" (+02'27")

01:07'03" (+06'29")

30 km

(03:08'55")

00:34'24" (+04'12")

35 km

(03:54'46")

00:45'51" (+15'39")

01:26'03" (+25'29")

40 km

(04:34'58")

00:40'12" (+10'00")

Finish

(04:49:31)

日期: 2024-01-21 06:21 - 總爬升: 202 m - 平均心率: 139 - 卡路里: 2404 Cal - 平均步頻: 164 - 溫度: 16°C - 濕度: 78.5

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'14"

(06'14")

06'14" (+01'07")

1000 / 1000

06'18"

(12'32")

06'18" (+01'11")

1000 / 2000

06'04"

(18'37")

06'04" (+00'57")

1000 / 3000

06'06"

(24'43")

06'06" (+00'59")

1000 / 4000

06'05"

(30'48")

06'05" (+00'58")

1000 / 5000

展開計圈分析

Standard Chartered Hong Kong Marathon
Target Pace 6'20"
https://www.stryd.com/powercenter/runs/6123410166677504

5 km 00:30'48" (+00'36")
10 km 00:30'30" (+00'18")
15 km 00:30'12"
20 km 00:30'22" (+00'10")
25 km 00:32'39" (+02'27")
30 km 00:34'24" (+04'12")
35 km 00:45'51" (+15'39")
40 km 00:40'12" (+10'00")

輕鬆跑, 冇預 Gel 同鹽糖. 天氣比預期熱 (雖然對大部份人嚟講應該叫涼), 跑咗 1K 鬆啲已經出晒汗.
開頭都係大約都係 6 分頭 Pace. 頭 10K 只係 1 個鐘零 1 分, 有少少意外. 半程 2 個鐘 10 分. 去咗一次廁所.
3 個鐘左右後下背開始痛. 然後到左腳踭同右波子骨. 之後都係行吓跑吓唔 Push 得咁盡. 大會有派鹽糖, 下次記得要睇清楚咩味. 今次係 Mint Lemon 味. 一飲水個股清涼(冰凍) 感即刻噴返出嚟, 影響到兩三個水站唔係點飲到水.
最尾 1K 鬆啲提返少少速跑返去. 成功 4h50m 達陣, 比上個月快咗 30 分鐘.

第 1 段 1.00km, 6'15", Pace 6'14"/km, CAD 175, HR 125, GCT 276ms, Form Power Ratio 65W/199W = 32%, Vertical Ratio 6.03cm/91cm = 6.6%, LSS 11.0kN/m, ECOR 0.957
第 2 段 1.00km, 6'19", Pace 6'18"/km, CAD 176, HR 133, GCT 270ms, Form Power Ratio 64W/197W = 32%, Vertical Ratio 6.07cm/90cm = 6.7%, LSS 10.9kN/m, ECOR 0.957
第 3 段 1000m, 6'04", Pace 6'04"/km, CAD 177, HR 136, GCT 266ms, Form Power Ratio 65W/205W = 31%, Vertical Ratio 6.02cm/93cm = 6.5%, LSS 10.8kN/m, ECOR 0.957
第 4 段 999m, 6'06", Pace 6'06"/km, CAD 177, HR 137, GCT 267ms, Form Power Ratio 64W/206W = 31%, Vertical Ratio 5.98cm/92cm = 6.5%, LSS 10.8kN/m, ECOR 0.968
第 5 段 1.00km, 6'06", Pace 6'06"/km, CAD 178, HR 138, GCT 268ms, Form Power Ratio 64W/205W = 31%, Vertical Ratio 5.89cm/92cm = 6.4%, LSS 10.7kN/m, ECOR 0.962
第 6 段 999m, 6'04", Pace 6'05"/km, CAD 180, HR 144, GCT 268ms, Form Power Ratio 63W/216W = 29%, Vertical Ratio 5.65cm/92cm = 6.1%, LSS 10.6kN/m, ECOR 1.009
第 7 段 1.00km, 5'54", Pace 5'53"/km, CAD 183, HR 144, GCT 261ms, Form Power Ratio 63W/211W = 30%, Vertical Ratio 5.57cm/93cm = 6%, LSS 10.8kN/m, ECOR 0.958
第 8 段 999m, 5'56", Pace 5'56"/km, CAD 181, HR 144, GCT 266ms, Form Power Ratio 63W/211W = 30%, Vertical Ratio 5.62cm/93cm = 6%, LSS 10.6kN/m, ECOR 0.964
第 9 段 1.00km, 6'06", Pace 6'06"/km, CAD 182, HR 145, GCT 269ms, Form Power Ratio 62W/216W = 29%, Vertical Ratio 5.46cm/90cm = 6.1%, LSS 10.7kN/m, ECOR 1.014
第 10 段 998m, 6'29", Pace 6'30"/km, CAD 182, HR 148, GCT 279ms, Form Power Ratio 59W/214W = 28%, Vertical Ratio 5.15cm/85cm = 6.1%, LSS 10.7kN/m, ECOR 1.069
第 11 段 1.00km, 6'03", Pace 6'02"/km, CAD 181, HR 149, GCT 268ms, Form Power Ratio 62W/217W = 29%, Vertical Ratio 5.59cm/92cm = 6.1%, LSS 10.6kN/m, ECOR 1.01
第 12 段 1000m, 5'49", Pace 5'49"/km, CAD 180, HR 141, GCT 261ms, Form Power Ratio 64W/202W = 32%, Vertical Ratio 5.88cm/96cm = 6.1%, LSS 10.6kN/m, ECOR 0.904
第 13 段 1.00km, 5'49", Pace 5'48"/km, CAD 179, HR 143, GCT 263ms, Form Power Ratio 64W/203W = 31%, Vertical Ratio 5.85cm/96cm = 6.1%, LSS 10.4kN/m, ECOR 0.908
第 14 段 997m, 6'04", Pace 6'05"/km, CAD 182, HR 144, GCT 268ms, Form Power Ratio 61W/201W = 31%, Vertical Ratio 5.43cm/90cm = 6%, LSS 10.7kN/m, ECOR 0.941
第 15 段 1.00km, 6'28", Pace 6'27"/km, CAD 181, HR 147, GCT 281ms, Form Power Ratio 59W/203W = 29%, Vertical Ratio 5.16cm/85cm = 6.1%, LSS 10.6kN/m, ECOR 1.01
第 16 段 999m, 5'45", Pace 5'45"/km, CAD 178, HR 148, GCT 264ms, Form Power Ratio 63W/219W = 29%, Vertical Ratio 5.81cm/96cm = 6.1%, LSS 10.3kN/m, ECOR 0.97
第 17 段 1000m, 5'36", Pace 5'36"/km, CAD 178, HR 151, GCT 259ms, Form Power Ratio 65W/220W = 30%, Vertical Ratio 6.13cm/100cm = 6.1%, LSS 10.3kN/m, ECOR 0.948
第 18 段 1.00km, 6'10", Pace 6'10"/km, CAD 177, HR 151, GCT 276ms, Form Power Ratio 63W/207W = 30%, Vertical Ratio 5.78cm/92cm = 6.3%, LSS 10.2kN/m, ECOR 0.982
第 19 段 1.00km, 6'06", Pace 6'05"/km, CAD 177, HR 155, GCT 274ms, Form Power Ratio 63W/213W = 30%, Vertical Ratio 5.82cm/93cm = 6.3%, LSS 10.2kN/m, ECOR 0.999
第 20 段 998m, 5'49", Pace 5'50"/km, CAD 176, HR 150, GCT 267ms, Form Power Ratio 65W/204W = 32%, Vertical Ratio 6.12cm/97cm = 6.3%, LSS 10.2kN/m, ECOR 0.915
第 21 段 999m, 6'10", Pace 6'10"/km, CAD 179, HR 150, GCT 275ms, Form Power Ratio 62W/196W = 32%, Vertical Ratio 5.58cm/91cm = 6.1%, LSS 10.3kN/m, ECOR 0.931
第 22 段 1000m, 6'22", Pace 6'22"/km, CAD 177, HR 148, GCT 282ms, Form Power Ratio 61W/191W = 32%, Vertical Ratio 5.52cm/89cm = 6.2%, LSS 10.2kN/m, ECOR 0.935
第 23 段 998m, 6'18", Pace 6'19"/km, CAD 178, HR 146, GCT 280ms, Form Power Ratio 61W/185W = 33%, Vertical Ratio 5.47cm/89cm = 6.1%, LSS 10.3kN/m, ECOR 0.898
第 24 段 1000m, 6'19", Pace 6'19"/km, CAD 178, HR 147, GCT 280ms, Form Power Ratio 61W/187W = 33%, Vertical Ratio 5.48cm/89cm = 6.2%, LSS 10.3kN/m, ECOR 0.909
第 25 段 1.00km, 7'29", Pace 7'29"/km, CAD 179, HR 146, GCT 306ms, Form Power Ratio 55W/174W = 32%, Vertical Ratio 4.58cm/74cm = 6.2%, LSS 11.0kN/m, ECOR 1.002
第 26 段 1.00km, 5'54", Pace 5'53"/km, CAD 182, HR 149, GCT 265ms, Form Power Ratio 62W/197W = 32%, Vertical Ratio 5.52cm/93cm = 5.9%, LSS 10.5kN/m, ECOR 0.894
第 27 段 998m, 6'41", Pace 6'42"/km, CAD 180, HR 151, GCT 290ms, Form Power Ratio 58W/189W = 31%, Vertical Ratio 5.03cm/83cm = 6.1%, LSS 10.4kN/m, ECOR 0.974
第 28 段 1.00km, 6'27", Pace 6'26"/km, CAD 179, HR 149, GCT 282ms, Form Power Ratio 60W/188W = 32%, Vertical Ratio 5.31cm/87cm = 6.1%, LSS 10.4kN/m, ECOR 0.933
第 29 段 999m, 6'16", Pace 6'16"/km, CAD 177, HR 153, GCT 281ms, Form Power Ratio 62W/199W = 31%, Vertical Ratio 5.62cm/90cm = 6.2%, LSS 10.1kN/m, ECOR 0.96
第 30 段 999m, 9'07", Pace 9'08"/km, CAD 132, HR 128, GCT 880ms, Form Power Ratio 32W/114W = 28%, Vertical Ratio 0.54cm/83cm = 0.7%, LSS 0.9kN/m, ECOR 0.8
第 31 段 1.00km, 9'31", Pace 9'31"/km, CAD 126, HR 115, GCT 952ms, Form Power Ratio 28W/102W = 28%, Vertical Ratio 0.00cm/83cm = 0%, LSS 0.0kN/m, ECOR 0.747
第 32 段 999m, 9'46", Pace 9'46"/km, CAD 125, HR 113, GCT 967ms, Form Power Ratio 28W/104W = 27%, Vertical Ratio 0.00cm/82cm = 0%, LSS 0.0kN/m, ECOR 0.782
第 33 段 999m, 8'22", Pace 8'22"/km, CAD 146, HR 123, GCT 698ms, Form Power Ratio 40W/128W = 31%, Vertical Ratio 2.04cm/82cm = 2.5%, LSS 4.1kN/m, ECOR 0.825
第 34 段 1.00km, 8'16", Pace 8'16"/km, CAD 150, HR 129, GCT 643ms, Form Power Ratio 43W/131W = 32%, Vertical Ratio 2.42cm/81cm = 3%, LSS 5.1kN/m, ECOR 0.833
第 35 段 999m, 9'55", Pace 9'56"/km, CAD 124, HR 121, GCT 976ms, Form Power Ratio 28W/115W = 24%, Vertical Ratio 0.00cm/82cm = 0%, LSS 0.0kN/m, ECOR 0.878
第 36 段 1.00km, 9'31", Pace 9'29"/km, CAD 129, HR 125, GCT 911ms, Form Power Ratio 29W/117W = 25%, Vertical Ratio 0.29cm/82cm = 0.4%, LSS 0.5kN/m, ECOR 0.857
第 37 段 1000m, 6'17", Pace 6'17"/km, CAD 181, HR 150, GCT 276ms, Form Power Ratio 60W/199W = 30%, Vertical Ratio 5.20cm/88cm = 5.9%, LSS 10.5kN/m, ECOR 0.962
第 38 段 998m, 8'49", Pace 8'50"/km, CAD 135, HR 129, GCT 712ms, Form Power Ratio 41W/126W = 33%, Vertical Ratio 2.70cm/84cm = 3.2%, LSS 2.7kN/m, ECOR 0.856
第 39 段 1.00km, 6'26", Pace 6'25"/km, CAD 177, HR 144, GCT 395ms, Form Power Ratio 52W/185W = 28%, Vertical Ratio 3.85cm/87cm = 4.4%, LSS 8.5kN/m, ECOR 0.916
第 40 段 997m, 9'10", Pace 9'12"/km, CAD 132, HR 129, GCT 783ms, Form Power Ratio 35W/120W = 29%, Vertical Ratio 1.55cm/82cm = 1.9%, LSS 1.3kN/m, ECOR 0.849
第 41 段 1000m, 8'27", Pace 8'27"/km, CAD 140, HR 127, GCT 577ms, Form Power Ratio 50W/144W = 35%, Vertical Ratio 4.59cm/84cm = 5.5%, LSS 4.8kN/m, ECOR 0.936
第 42 段 1.00km, 5'08", Pace 5'07"/km, CAD 183, HR 165, GCT 244ms, Form Power Ratio 66W/246W = 27%, Vertical Ratio 6.18cm/105cm = 5.9%, LSS 10.3kN/m, ECOR 0.971
第 43 段 215m, 0'56", Pace 4'21"/km, CAD 179, HR 174, GCT 226ms, Form Power Ratio 72W/287W = 25%, Vertical Ratio 6.98cm/128cm = 5.5%, LSS 10.2kN/m, ECOR 0.958

賽後評分: -
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

1月累積里程 : 102.98 km

Adidas Adizero Adios 6M - Black 累積 : 414.0 km

TCX 2.0 上傳 | 9 months ago

Joe Lam 說推

留言


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'14"	00:06'14"
2	06'18"	00:12'32"
3	06'04"	00:18'36"
4	06'07"	00:24'43"
5	06'05"	00:30'48"
6	06'05"	00:36'53"
7	05'53"	00:42'46"
8	05'57"	00:48'43"
9	06'05"	00:54'48"
10	06'30"	01:01'18"
11	06'03"	01:07'21"
12	05'49"	01:13'10"
13	09'19"	01:22'29"
14	02'34"	01:25'03"
15	06'27"	01:31'30"
16	06'42"	01:38'12"
17	05'36"	01:43'48"
18	06'10"	01:49'58"
19	06'05"	01:56'03"
20	05'49"	02:01'52"
21	06'11"	02:08'03"
22	06'21"	02:14'24"
23	12'09"	02:26'33"
24	00'29"	02:27'02"
25	07'29"	02:34'31"
26	05'53"	02:40'24"
27	06'42"	02:47'06"
28	06'26"	02:53'32"
29	06'17"	02:59'49"
30	09'06"	03:08'55"
31	09'31"	03:18'26"
32	09'46"	03:28'12"
33	25'48"	03:54'00"
34	00'01"	03:54'01"
35	00'45"	03:54'46"
36	09'30"	04:04'16"
37	06'17"	04:10'33"
38	08'50"	04:19'23"
39	06'25"	04:25'48"
40	09'10"	04:34'58"
41	08'28"	04:43'26"
42	05'07"	04:48'33"
42.2	04'20"	04:49'31"