|  45.0 km | 05:07:40 | 06:50/km | 第275馬| 官方成績 | | 日期 | 2017-07-30 | | 成績 | 05:07:40 | | 總名次 | - / - | | 分組名次 | - / - | | 平均速度 | 06:50/km |
| 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:32'42" (+00'07") | 01:05'49" (+00'03") | | 00:33'07" (+00'32") | | 00:32'35" | 01:05'46" | | 00:33'11" (+00'36") | | 00:36'17" (+03'42") | 01:10'19" (+04'33") | | 00:34'02" (+01'27") | | 00:34'29" (+01'54") | 01:12'37" (+06'51") | | 00:38'08" (+05'33") | | 00:33'09" (+00'34") | 00:00'00" | |
日期: 2017-07-30 05:56 - 地點: 磺溪河堤 - 天氣: 颱風天 - 平均心率: 64 - 卡路里: 2375 Cal - 總步數: 63052 - 平均步頻: 204 - 平均步幅: 69 cm - 溫度: 24°C - 濕度: 88% - PM2.5: 良好(5) | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) | | 1 | | 06'13" (+00'07") | 1002 / 1002 | 178 / 90 | | 2 | | 06'30" (+00'24") | 1010 / 2013 | 180 / 84 | | 3 | | 06'50" (+00'44") | 1005 / 3018 | 182 / 80 | | 4 | | 06'34" (+00'28") | 1000 / 4018 | 183 / 82 | | 5 | | 06'29" (+00'23") | 1003 / 5022 | 185 / 83 |
| 6 | | 06'23" (+00'17") | 1004 / 6027 | 185 / 84 | | 7 | | 06'50" (+00'44") | 1002 / 7029 | 185 / 78 | | 8 | | 06'49" (+00'43") | 1010 / 8039 | 185 / 78 | | 9 | | 06'37" (+00'31") | 1010 / 9050 | 186 / 80 | | 10 | | 06'20" (+00'14") | 1007 / 10057 | 187 / 83 | | 11 | | 06'35" (+00'29") | 1002 / 11060 | 188 / 80 | | 12 | | 06'45" (+00'39") | 1006 / 12066 | 189 / 78 | | 13 | | 06'32" (+00'26") | 1011 / 13078 | 191 / 80 | | 14 | | 06'06" | 1005 / 14084 | 191 / 85 | | 15 | | 06'27" (+00'21") | 1011 / 15095 | 191 / 80 | | 16 | | 06'30" (+00'24") | 1010 / 16105 | 193 / 79 | | 17 | | 06'21" (+00'15") | 1009 / 17115 | 193 / 81 | | 18 | | 06'40" (+00'34") | 1008 / 18124 | 194 / 76 | | 19 | | 06'21" (+00'15") | 1002 / 19126 | 192 / 81 | | 20 | | 07'07" (+01'01") | 1009 / 20136 | 190 / 73 | | 21 | | 06'39" (+00'33") | 1007 / 21143 | 191 / 78 | | 22 | | 10'25" (+04'19") | 1007 / 22150 | 169 / 56 | | 23 | | 06'36" (+00'30") | 1008 / 23158 | 190 / 79 | | 24 | | 06'25" (+00'19") | 1008 / 24167 | 189 / 82 | | 25 | | 06'40" (+00'34") | 1001 / 25169 | 191 / 78 | | 26 | | 06'32" (+00'26") | 1004 / 26174 | 193 / 79 | | 27 | | 07'12" (+01'06") | 1000 / 27174 | 199 / 69 | | 28 | | 06'26" (+00'20") | 1002 / 28177 | 191 / 80 | | 29 | | 07'13" (+01'07") | 1008 / 29185 | 190 / 72 | | 30 | | 06'40" (+00'34") | 1008 / 30193 | 190 / 78 | | 31 | | 06'50" (+00'44") | 1006 / 31199 | 191 / 76 | | 32 | | 06'33" (+00'27") | 1008 / 32207 | 191 / 79 | | 33 | | 06'46" (+00'40") | 1001 / 33209 | 191 / 76 | | 34 | | 07'37" (+01'31") | 1000 / 34210 | 191 / 68 | | 35 | | 07'00" (+00'54") | 1004 / 35214 | 192 / 74 | | 36 | | 10'35" (+04'29") | 1001 / 36216 | 208 / 45 | | 37 | | 10'35" (+04'29") | 1001 / 37217 | 208 / 45 | | 38 | | 10'35" (+04'29") | 1001 / 38218 | 208 / 45 | | 39 | | 06'39" (+00'33") | 1004 / 39222 | 190 / 78 | | 40 | | 06'35" (+00'29") | 1004 / 40227 | 192 / 79 | | 41 | | 07'37" (+01'31") | 1003 / 41231 | 192 / 68 | | 42 | | 06'46" (+00'40") | 1001 / 42233 | 192 / 76 | | 43 | | 06'51" (+00'45") | 1004 / 43237 | 192 / 75 | | 44 | | 07'13" (+01'07") | 1000 / 44237 | 195 / 70 | | 45 | | 07'35" (+01'29") | 1004 / 45241 | 200 / 65 |
 台北市吉哥  颱風馬
個人跑步訓練計畫6
入門訓練二
跑步講究全身協調 姿勢體態要輕盈
1.身體放輕鬆 抬頭挺胸 行進中 稍微向前傾 不宜駝背
2.雙手微握 隨著身體腰部自然擺動 輕鬆就好
3.目視前方 10至20公尺處 隨時注意前方路況 偶而欣賞周邊景色 轉換心情
4.配合呼吸 個人為二吐氣二吸氣 一吐一吸皆可 只要順順即可
5.跨步跑 不管前掌先著地 後腳跟 還是腳跟先著地 後前掌 因人而異 只要跑的順皆可
腳踏實地每一步 踏步聲越小越好 著地要平均 才不會使力失衡影響姿勢 造成肌肉疲勞
6初跑量 不宜多 有跑就好
下回待續
賽後評分: 線上馬 給 4 星  | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 100~121 | 65~79% | | 2:M馬拉松配速區 | 121~137 | 79~89% | | 3:T乳酸耐力區 | 137~141 | 89~92% | | 4:A無氧耐力區 | 141~150 | 92~97.5% | | 5:I最大耗氧區 | 150~154 | 97.5~100% | | 最大心率為154 點此去設定最大心率 |
7月累積里程 : 649.91 km MW Watch 上傳 | 7 years ago | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 06'13" | 00:06'13" | | 2 | 06'30" | 00:12'43" | | 3 | 06'58" | 00:19'41" | | 4 | 06'35" | 00:26'16" | | 5 | 06'26" | 00:32'42" | | 6 | 06'25" | 00:39'07" | | 7 | 06'50" | 00:45'57" | | 8 | 06'50" | 00:52'47" | | 9 | 06'38" | 00:59'25" | | 10 | 06'24" | 01:05'49" | | 11 | 06'37" | 01:12'26" | | 12 | 06'48" | 01:19'14" | | 13 | 06'30" | 01:25'44" | | 14 | 06'15" | 01:31'59" | | 15 | 06'25" | 01:38'24" | | 16 | 06'35" | 01:44'59" | | 17 | 06'30" | 01:51'29" | | 18 | 06'39" | 01:58'08" | | 19 | 06'25" | 02:04'33" | | 20 | 07'02" | 02:11'35" | | 21 | 06'43" | 02:18'18" | | 22 | 09'17" | 02:27'35" | | 23 | 07'18" | 02:34'53" | | 24 | 06'24" | 02:41'17" | | 25 | 06'35" | 02:47'52" | | 26 | 06'41" | 02:54'33" | | 27 | 07'08" | 03:01'41" | | 28 | 06'27" | 03:08'08" | | 29 | 06'53" | 03:15'01" | | 30 | 06'53" | 03:21'54" | | 31 | 06'50" | 03:28'44" | | 32 | 06'33" | 03:35'17" | | 33 | 06'47" | 03:42'04" | | 34 | 07'26" | 03:49'30" | | 35 | 06'53" | 03:56'23" | | 36 | 10'34" | 04:06'57" | | 37 | 06'34" | 04:13'31" | | 38 | 06'34" | 04:20'05" | | 39 | 07'28" | 04:27'33" | | 40 | 06'58" | 04:34'31" | | 41 | 06'42" | 04:41'13" | | 42 | 07'15" | 04:48'28" | | 43 | 07'27" | 04:55'55" | | 44 | 07'37" | 05:03'32" | | 44.0 | -1148'-8" | 05:07'40" |
|
Copyright @ Marathon's World - Race Record, Training, Forum for Running.
|
|
留言 
展開計圈分析
