柯銘祥(培英慢跑) 2016/11/06 訓練日誌

柯銘祥(培英慢跑) 彰化
ID 174429

158 位追隨者

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柯銘祥(培英慢跑)

全馬 | 04:41:36 | 06:40/km | 第9馬

2016戀戀二水跑水馬拉松

官方成績
日期	2016-11-06
成績	04:41:36
總名次	- / -
分組名次	- / -
平均速度	06:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'51")

00:26'51"

00:54'08"

10 km

(00:54'08")

00:27'17" (+00'26")

15 km

(01:21'21")

00:27'13" (+00'22")

00:55'59" (+01'51")

20 km

(01:50'07")

00:28'46" (+01'55")

25 km

(02:21'57")

00:31'50" (+04'59")

01:06'27" (+12'19")

30 km

(02:56'34")

00:34'37" (+07'46")

35 km

(03:38'17")

00:41'43" (+14'52")

01:26'07" (+31'59")

40 km

(04:22'41")

00:44'24" (+17'33")

Finish

(04:41:36)

日期: 2016-11-06 06:30 - 總爬升: 159 m - 地點: 二水 - 天氣: 涼一熱！ - 卡路里: 3354 Cal - 總步數: 42714 - 平均步頻: 151 - 平均步幅: 99 cm - 溫度: 22°C - 濕度: 92%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'37"

(05'37")

05'35" (+00'25")

1005 / 1005

190 / 93

05'14"

(10'51")

05'11" (+00'01")

1008 / 2013

188 / 102

05'21"

(16'12")

05'19" (+00'09")

1004 / 3018

185 / 101

05'18"

(21'30")

05'17" (+00'07")

1001 / 4019

184 / 102

05'21"

(26'51")

05'19" (+00'09")

1003 / 5023

182 / 102

展開計圈分析

05'37"

(32'28")

05'34" (+00'24")

1008 / 6032

178 / 100

05'13"

(37'41")

05'13" (+00'03")

1000 / 7032

184 / 103

05'23"

(43'04")

05'21" (+00'11")

1003 / 8036

183 / 101

05'25"

(48'29")

05'23" (+00'13")

1003 / 9039

182 / 101

05'39"

(54'08")

05'38" (+00'28")

1001 / 10041

178 / 99

05'33"

(59'41")

05'30" (+00'20")

1007 / 11048

180 / 100

05'32"

(01:05'13")

05'28" (+00'18")

1011 / 12059

180 / 101

05'36"

(01:10'49")

05'35" (+00'25")

1001 / 13061

174 / 102

05'25"

(01:16'14")

05'22" (+00'12")

1009 / 14070

178 / 104

05'14"

(01:21'28")

05'10"

1011 / 15081

179 / 107

05'40"

(01:27'08")

05'36" (+00'26")

1010 / 16092

167 / 106

05'16"

(01:32'24")

05'15" (+00'05")

1000 / 17092

179 / 105

05'20"

(01:37'44")

05'19" (+00'09")

1001 / 18094

176 / 106

06'04"

(01:43'48")

06'04" (+00'54")

1000 / 19094

164 / 100

06'25"

(01:50'13")

06'23" (+01'13")

1002 / 20096

165 / 94

06'11"

(01:56'24")

06'07" (+00'57")

1010 / 21106

165 / 98

06'38"

(02:03'02")

06'37" (+01'27")

1001 / 22108

154 / 97

06'12"

(02:09'14")

06'11" (+01'01")

1001 / 23109

166 / 96

06'16"

(02:15'30")

06'14" (+01'04")

1004 / 24113

158 / 101

06'34"

(02:22'04")

06'31" (+01'21")

1005 / 25119

151 / 100

06'29"

(02:28'33")

06'27" (+01'17")

1004 / 26123

162 / 95

07'07"

(02:35'40")

07'06" (+01'56")

1001 / 27124

132 / 106

07'44"

(02:43'24")

07'41" (+02'31")

1005 / 28130

130 / 99

06'36"

(02:50'00")

06'32" (+01'22")

1009 / 29140

163 / 93

06'45"

(02:56'45")

06'41" (+01'31")

1009 / 30149

160 / 93

07'53"

(03:04'38")

07'50" (+02'40")

1005 / 31155

142 / 89

07'43"

(03:12'21")

07'41" (+02'31")

1003 / 32158

123 / 105

07'59"

(03:20'20")

07'58" (+02'48")

1002 / 33160

124 / 100

09'40"

(03:30'00")

09'39" (+04'29")

1000 / 34161

107 / 96

08'41"

(03:38'41")

08'38" (+03'28")

1005 / 35167

98 / 117

08'40"

(03:47'21")

08'37" (+03'27")

1004 / 36171

122 / 94

09'06"

(03:56'27")

09'05" (+03'55")

1001 / 37173

122 / 90

08'21"

(04:04'48")

08'18" (+03'08")

1004 / 38177

131 / 91

09'42"

(04:14'30")

09'38" (+04'28")

1005 / 39183

110 / 93

08'31"

(04:23'01")

08'27" (+03'17")

1006 / 40190

131 / 89

08'29"

(04:31'30")

08'26" (+03'16")

1005 / 41196

115 / 102

08'07"

(04:39'37")

08'02" (+02'52")

1009 / 42206

114 / 108

彰化

柯銘祥(培英慢跑)

留言

二水馬，果然没練長距離加上睡眠不足！32K爆了！两腳抽筋僅能跑走，後段熱爆了！二水鄉親私補熱情又豐富，路線不硬，但練不足，可惜！

11月累積里程 : 207.41 km

mizuno wave rider 18(白，非寬楦) 累積 : 1956.4 km

MW Watch 上傳 | 8 years ago

bim, 張秀雲和其他 55 人說推

留言

觀看另 29 則留言

Ci-Hong Lian 恭喜柯大!!!順利完賽!!!以後再慢慢練回來就可以了^^~

2016-11-08 20:49 ·

1 個人推

胡淑琍二水真是個好地方..恭喜玩賽！

2016-11-21 09:36 ·

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'37"	00:05'37"
2	05'11"	00:10'48"
3	05'24"	00:16'12"
4	05'18"	00:21'30"
5	05'21"	00:26'51"
6	05'34"	00:32'25"
7	05'16"	00:37'41"
8	05'20"	00:43'01"
9	05'25"	00:48'26"
10	05'42"	00:54'08"
11	05'30"	00:59'38"
12	05'31"	01:05'09"
13	05'37"	01:10'46"
14	05'22"	01:16'08"
15	05'13"	01:21'21"
16	05'40"	01:27'01"
17	05'20"	01:32'21"
18	05'20"	01:37'41"
19	06'03"	01:43'44"
20	06'23"	01:50'07"
21	06'09"	01:56'16"
22	06'40"	02:02'56"
23	06'12"	02:09'08"
24	06'15"	02:15'23"
25	06'34"	02:21'57"
26	06'30"	02:28'27"
27	07'07"	02:35'34"
28	07'39"	02:43'13"
29	06'35"	02:49'48"
30	06'46"	02:56'34"
31	07'55"	03:04'29"
32	07'40"	03:12'09"
33	07'56"	03:20'05"
34	09'43"	03:29'48"
35	08'29"	03:38'17"
36	08'48"	03:47'05"
37	09'10"	03:56'15"
38	08'20"	04:04'35"
39	09'42"	04:14'17"
40	08'24"	04:22'41"
41	08'37"	04:31'18"
42	07'59"	04:39'17"
42.4	07'20"	04:41'56"