楊家恩 2024/03/09 訓練日誌 | Marathon's World

楊家恩宜蘭
ID 77689

52 位追隨者

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100.0 km | 13:55:24 | 08:21/km | 第17馬

2024第13屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2024-03-09
成績	13:55:24
總名次	- / -
分組名次	- / -
平均速度	08:21/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'53")

00:33'53" (+03'03")

01:05'41" (+01'14")

10 km

(01:05'41")

00:31'48" (+00'58")

15 km

(01:39'18")

00:33'37" (+02'47")

01:04'27"

20 km

(02:10'08")

00:30'50"

25 km

(02:48'26")

00:38'18" (+07'28")

01:16'12" (+11'45")

30 km

(03:26'20")

00:37'54" (+07'04")

35 km

(04:03'44")

00:37'24" (+06'34")

01:27'25" (+22'58")

40 km

(04:53'45")

00:50'01" (+19'11")

45 km

(05:43'45")

00:50'00" (+19'10")

01:42'21" (+37'54")

50 km

(06:36'06")

00:52'21" (+21'31")

55 km

(07:20'43")

00:44'37" (+13'47")

01:24'41" (+20'14")

60 km

(08:00'47")

00:40'04" (+09'14")

65 km

(08:48'44")

00:47'57" (+17'07")

01:25'35" (+21'08")

70 km

(09:26'22")

00:37'38" (+06'48")

75 km

(10:12'50")

00:46'28" (+15'38")

01:23'52" (+19'25")

80 km

(10:50'14")

00:37'24" (+06'34")

85 km

(11:25'14")

00:35'00" (+04'10")

01:21'28" (+17'01")

90 km

(12:11'42")

00:46'28" (+15'38")

95 km

(12:54'02")

00:42'20" (+11'30")

01:24'01" (+19'34")

100 km

(13:35'43")

00:41'41" (+10'51")

Finish

(13:55:24)

日期: 2024-03-09 05:00 - 總爬升: 3133 m - 卡路里: 5981 Cal - 溫度: 15°C - 濕度: 58.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

1

07'19"

(07'19")

07'18" (+02'38")

1000 / 1000

0 / 0

2

07'14"

(14'33")

07'13" (+02'33")

1000 / 2001

0 / 0

3

06'45"

(21'18")

06'44" (+02'04")

1001 / 3002

0 / 0

4

06'27"

(27'45")

06'27" (+01'47")

1000 / 4002

0 / 0

5

06'15"

(34'00")

06'13" (+01'33")

1002 / 5005

0 / 0

展開計圈分析

6

06'04"

(40'04")

06'03" (+01'23")

1000 / 6006

0 / 0

7

07'27"

(47'31")

07'26" (+02'46")

1000 / 7007

0 / 0

8

06'22"

(53'53")

06'21" (+01'41")

1000 / 8007

0 / 0

9

06'10"

(01:00'03")

06'09" (+01'29")

1001 / 9009

0 / 0

10

06'01"

(01:06'04")

06'00" (+01'20")

1000 / 10010

0 / 0

11

08'14"

(01:14'18")

08'13" (+03'33")

1000 / 11010

0 / 0

12

05'59"

(01:20'17")

05'58" (+01'18")

1002 / 12013

0 / 0

13

05'56"

(01:26'13")

05'55" (+01'15")

1000 / 13013

0 / 0

14

05'55"

(01:32'08")

05'54" (+01'14")

1000 / 14013

0 / 0

15

07'56"

(01:40'04")

07'55" (+03'15")

1000 / 15014

0 / 0

16

05'39"

(01:45'43")

05'37" (+00'57")

1005 / 16020

0 / 0

17

08'22"

(01:54'05")

08'21" (+03'41")

1000 / 17021

0 / 0

18

05'17"

(01:59'22")

05'16" (+00'36")

1002 / 18023

0 / 0

19

05'57"

(02:05'19")

05'56" (+01'16")

1001 / 19024

0 / 0

20

08'08"

(02:13'27")

08'07" (+03'27")

1000 / 20025

0 / 0

21

06'57"

(02:20'24")

06'56" (+02'16")

1000 / 21026

0 / 0

22

07'01"

(02:27'25")

07'00" (+02'20")

1000 / 22027

0 / 0

23

06'52"

(02:34'17")

06'51" (+02'11")

1000 / 23027

0 / 0

24

06'02"

(02:40'19")

06'01" (+01'21")

1002 / 24029

0 / 0

25

10'28"

(02:50'47")

10'27" (+05'47")

1000 / 25029

0 / 0

26

07'41"

(02:58'28")

07'41" (+03'01")

1000 / 26029

0 / 0

27

05'54"

(03:04'22")

05'53" (+01'13")

1001 / 27030

0 / 0

28

05'40"

(03:10'02")

05'39" (+00'59")

1000 / 28031

0 / 0

29

11'34"

(03:21'36")

11'33" (+06'53")

1000 / 29032

0 / 0

30

07'52"

(03:29'28")

07'51" (+03'11")

1001 / 30033

0 / 0

31

04'41"

(03:34'09")

04'40"

1003 / 31036

0 / 0

32

11'21"

(03:45'30")

08'17" (+03'37")

1367 / 32404

0 / 0

33

08'46"

(03:54'16")

08'46" (+04'06")

1000 / 33404

0 / 0

34

08'55"

(04:03'11")

08'55" (+04'15")

1000 / 34404

0 / 0

35

08'11"

(04:11'22")

08'10" (+03'30")

1000 / 35405

0 / 0

36

08'15"

(04:19'37")

08'14" (+03'34")

1000 / 36405

0 / 0

37

07'37"

(04:27'14")

07'35" (+02'55")

1002 / 37408

0 / 0

38

17'02"

(04:44'16")

17'01" (+12'21")

1000 / 38409

0 / 0

39

10'08"

(04:54'24")

10'07" (+05'27")

1001 / 39410

0 / 0

40

09'31"

(05:03'55")

09'31" (+04'51")

1000 / 40410

0 / 0

41

10'22"

(05:14'17")

10'21" (+05'41")

1000 / 41411

0 / 0

42

10'26"

(05:24'43")

10'25" (+05'45")

1001 / 42412

0 / 0

43

10'33"

(05:35'16")

10'32" (+05'52")

1000 / 43413

0 / 0

44

09'51"

(05:45'07")

09'50" (+05'10")

1000 / 44413

0 / 0

45

11'10"

(05:56'17")

11'09" (+06'29")

1001 / 45415

0 / 0

46

13'42"

(06:09'59")

13'42" (+09'02")

1000 / 46415

0 / 0

47

09'40"

(06:19'39")

09'39" (+04'59")

1001 / 47416

0 / 0

48

09'32"

(06:29'11")

09'31" (+04'51")

1000 / 48416

0 / 0

49

09'17"

(06:38'28")

09'16" (+04'36")

1000 / 49417

0 / 0

50

10'41"

(06:49'09")

10'40" (+06'00")

1001 / 50418

0 / 0

51

11'52"

(07:01'01")

11'51" (+07'11")

1000 / 51418

0 / 0

52

06'35"

(07:07'36")

06'34" (+01'54")

1002 / 52421

0 / 0

53

08'47"

(07:16'23")

08'46" (+04'06")

1001 / 53422

0 / 0

54

06'34"

(07:22'57")

06'33" (+01'53")

1001 / 54423

0 / 0

55

07'39"

(07:30'36")

07'38" (+02'58")

1000 / 55424

0 / 0

56

11'50"

(07:42'26")

11'48" (+07'08")

1002 / 56426

0 / 0

57

06'17"

(07:48'43")

06'16" (+01'36")

1001 / 57427

0 / 0

58

08'04"

(07:56'47")

08'03" (+03'23")

1001 / 58429

0 / 0

59

06'40"

(08:03'27")

06'39" (+01'59")

1002 / 59432

0 / 0

60

10'52"

(08:14'19")

10'52" (+06'12")

1000 / 60432

0 / 0

61

07'29"

(08:21'48")

07'28" (+02'48")

1000 / 61432

0 / 0

62

07'14"

(08:29'02")

07'13" (+02'33")

1001 / 62434

0 / 0

63

15'23"

(08:44'25")

15'22" (+10'42")

1000 / 63434

0 / 0

64

07'33"

(08:51'58")

07'32" (+02'52")

1000 / 64435

0 / 0

65

10'31"

(09:02'29")

10'30" (+05'50")

1001 / 65436

0 / 0

66

06'18"

(09:08'47")

06'17" (+01'37")

1000 / 66437

0 / 0

67

10'41"

(09:19'28")

06'24" (+01'44")

1668 / 68105

0 / 0

68

13'51"

(09:33'19")

09'34" (+04'54")

1447 / 69552

0 / 0

69

06'30"

(09:39'49")

06'30" (+01'50")

1000 / 70552

0 / 0

70

05'19"

(09:45'08")

05'18" (+00'38")

1000 / 71553

0 / 0

71

10'00"

(09:55'08")

09'59" (+05'19")

1001 / 72554

0 / 0

72

15'18"

(10:10'26")

15'16" (+10'36")

1001 / 73555

0 / 0

73

09'40"

(10:20'06")

09'39" (+04'59")

1000 / 74556

0 / 0

74

07'34"

(10:27'40")

07'32" (+02'52")

1002 / 75558

0 / 0

75

05'51"

(10:33'31")

05'50" (+01'10")

1000 / 76558

0 / 0

76

08'50"

(10:42'21")

08'50" (+04'10")

1000 / 77558

0 / 0

77

07'11"

(10:49'32")

07'09" (+02'29")

1004 / 78562

0 / 0

78

06'21"

(10:55'53")

06'20" (+01'40")

1001 / 79564

0 / 0

79

05'30"

(11:01'23")

05'29" (+00'49")

1002 / 80566

0 / 0

80

10'05"

(11:11'28")

10'03" (+05'23")

1002 / 81568

0 / 0

81

06'59"

(11:18'27")

06'58" (+02'18")

1000 / 82569

0 / 0

82

06'39"

(11:25'06")

06'38" (+01'58")

1000 / 83569

0 / 0

83

07'57"

(11:33'03")

07'56" (+03'16")

1000 / 84570

0 / 0

84

09'51"

(11:42'54")

09'51" (+05'11")

1000 / 85570

0 / 0

85

10'20"

(11:53'14")

10'19" (+05'39")

1000 / 86570

0 / 0

86

10'43"

(12:03'57")

10'42" (+06'02")

1001 / 87572

0 / 0

87

08'09"

(12:12'06")

08'08" (+03'28")

1000 / 88572

0 / 0

88

07'18"

(12:19'24")

07'17" (+02'37")

1001 / 89574

0 / 0

89

06'23"

(12:25'47")

06'22" (+01'42")

1002 / 90576

0 / 0

90

10'25"

(12:36'12")

10'24" (+05'44")

1001 / 91577

0 / 0

91

08'54"

(12:45'06")

08'54" (+04'14")

1000 / 92577

0 / 0

92

09'39"

(12:54'45")

09'37" (+04'57")

1002 / 93580

0 / 0

93

06'45"

(13:01'30")

06'44" (+02'04")

1000 / 94580

0 / 0

94

09'53"

(13:11'23")

09'51" (+05'11")

1002 / 95582

0 / 0

95

07'41"

(13:19'04")

07'41" (+03'01")

1000 / 96582

0 / 0

96

08'16"

(13:27'20")

08'14" (+03'34")

1002 / 97585

0 / 0

97

09'48"

(13:37'08")

09'47" (+05'07")

1000 / 98586

0 / 0

98

06'53"

(13:44'01")

06'51" (+02'11")

1002 / 99588

0 / 0

99

05'38"

(13:49'39")

05'37" (+00'57")

1000 / 100589

0 / 0

賽後評分: 累
給 5 星

3月累積里程 : 210.97 km

MW Watch 上傳 | 9 months ago

·

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'17"	00:07'17"
2	07'12"	00:14'29"
3	06'43"	00:21'12"
4	06'24"	00:27'36"
5	06'17"	00:33'53"
6	05'59"	00:39'52"
7	07'26"	00:47'18"
8	06'19"	00:53'37"
9	06'07"	00:59'44"
10	05'57"	01:05'41"
11	08'16"	01:13'57"
12	05'49"	01:19'46"
13	05'50"	01:25'36"
14	05'44"	01:31'20"
15	07'58"	01:39'18"
16	05'38"	01:44'56"
17	08'14"	01:53'10"
18	05'09"	01:58'19"
19	05'32"	02:03'51"
20	06'17"	02:10'08"
21	08'25"	02:18'33"
22	06'59"	02:25'32"
23	06'43"	02:32'15"
24	06'11"	02:38'26"
25	10'00"	02:48'26"
26	07'11"	02:55'37"
27	06'40"	03:02'17"
28	05'31"	03:07'48"
29	10'51"	03:18'39"
30	07'41"	03:26'20"
31	06'41"	03:33'01"
32	04'57"	03:37'58"
33	08'07"	03:46'05"
34	09'10"	03:55'15"
35	08'29"	04:03'44"
36	07'53"	04:11'37"
37	08'05"	04:19'42"
38	07'24"	04:27'06"
39	15'24"	04:42'30"
40	11'15"	04:53'45"
41	09'17"	05:03'02"
42	10'22"	05:13'24"
43	10'15"	05:23'39"
44	10'07"	05:33'46"
45	09'59"	05:43'45"
46	10'44"	05:54'29"
47	13'42"	06:08'11"
48	09'00"	06:17'11"
49	09'47"	06:26'58"
50	09'08"	06:36'06"
51	10'00"	06:46'06"
52	13'00"	06:59'06"
53	06'18"	07:05'24"
54	07'33"	07:12'57"
55	07'46"	07:20'43"
56	07'41"	07:28'24"
57	06'36"	07:35'00"
58	11'08"	07:46'08"
59	07'06"	07:53'14"
60	07'33"	08:00'47"
61	08'58"	08:09'45"
62	08'10"	08:17'55"
63	07'11"	08:25'06"
64	08'17"	08:33'23"
65	15'21"	08:48'44"
66	06'05"	08:54'49"
67	10'36"	09:05'25"
68	05'50"	09:11'15"
69	08'13"	09:19'28"
70	06'54"	09:26'22"
71	08'35"	09:34'57"
72	06'02"	09:40'59"
73	05'39"	09:46'38"
74	16'05"	10:02'43"
75	10'07"	10:12'50"
76	08'21"	10:21'11"
77	07'20"	10:28'31"
78	05'48"	10:34'19"
79	09'30"	10:43'49"
80	06'25"	10:50'14"
81	06'16"	10:56'30"
82	05'15"	11:01'45"
83	10'05"	11:11'50"
84	07'01"	11:18'51"
85	06'23"	11:25'14"
86	07'49"	11:33'03"
87	09'46"	11:42'49"
88	10'03"	11:52'52"
89	10'50"	12:03'42"
90	08'00"	12:11'42"
91	07'19"	12:19'01"
92	06'21"	12:25'22"
93	10'16"	12:35'38"
94	08'43"	12:44'21"
95	09'41"	12:54'02"
96	06'18"	13:00'20"
97	10'11"	13:10'31"
98	07'08"	13:17'39"
99	08'53"	13:26'32"
100	09'11"	13:35'43"
101	07'22"	13:43'05"
102	05'46"	13:48'51"
103	06'33"	13:55'24"
101.4	--'--"	13:55'24"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

Inna Chang 上傳了新日誌

3.0 km | 00:55:49 | 18:33/km

Annie Teng 上傳了新日誌

5.2 km | 00:47:21 | 09:09/km

林淦鈿（淦哥）上傳了新日誌

5.8 km | 00:47:01 | 08:08/km

台中阿森上傳了新日誌

2.7 km | 00:08:32 | 19.0 km/h

台中阿森上傳了新日誌

10.1 km | 00:49:11 | 04:51/km

台中阿森上傳了新日誌

10.1 km | 00:49:46 | 04:54/km

台中阿森上傳了新日誌

10.1 km | 00:49:57 | 04:56/km

台中阿森上傳了新日誌

10.2 km | 00:49:30 | 04:51/km

台中阿森上傳了新日誌

10.1 km | 00:49:31 | 04:53/km

台中阿森上傳了新日誌

10.1 km | 00:49:47 | 04:54/km

台中阿森上傳了新日誌

3.2 km | 00:10:24 | 18.7 km/h

台中阿森上傳了新日誌

10.1 km | 00:49:46 | 04:55/km

台中阿森上傳了新日誌

10.1 km | 00:49:06 | 04:51/km

台中阿森上傳了新日誌

10.1 km | 00:52:00 | 05:08/km

台中阿森上傳了新日誌

5.7 km | 00:25:54 | 04:34/km

台中阿森上傳了新日誌

6.0 km | 00:25:06 | 04:09/km

Inna Chang 上傳了新日誌

4.0 km | 00:30:01 | 07:31/km

鄭穗霓上傳了新日誌

3.4 km | 01:07:35 | 20:08/km

鄭穗霓上傳了新日誌

7.5 km | 01:04:52 | 08:39/km

鄭穗霓上傳了新日誌

3.4 km | 00:19:49 | 05:46/km

林淦鈿（淦哥）上傳了新日誌

6.0 km | 00:34:39 | 05:46/km

Inna Chang 上傳了新日誌

2.7 km | 00:26:23 | 09:57/km

Inna Chang 上傳了新日誌

7.7 km | 00:48:09 | 06:13/km

王聖欣上傳了新日誌

4.5 km | 00:26:59 | 05:56/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:24:33 | 04:54/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:25:25 | 05:04/km

Inna Chang 上傳了新日誌

1.2 km | 00:25:09 | 21:48/km

Piko Chiu 上傳了新日誌

5.1 km | 00:30:21 | 05:58/km

Piko Chiu 上傳了新日誌

12.3 km | 05:59:42 | 29:20/km

Piko Chiu 上傳了新日誌

6.6 km | 00:40:45 | 06:11/km