吳俊紹(七彩麻雀) 2024/05/05 訓練日誌

吳俊紹(七彩麻雀) 桃園
ID 221115

128 位追隨者

< 上一篇

下一篇 >

吳俊紹(七彩麻雀)

全馬 | 06:17:05 | 08:56/km | 第45馬

2024 長濱雙浪金剛馬拉松

官方成績
日期	2024-05-05
成績	06:17:05
總名次	- / -
分組名次	- / -
平均速度	08:56/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'40")

00:34'40"

01:16'35"

10 km

(01:16'35")

00:41'55" (+07'15")

15 km

(01:59'56")

00:43'21" (+08'41")

01:22'07" (+05'32")

20 km

(02:38'42")

00:38'46" (+04'06")

25 km

(03:19'54")

00:41'12" (+06'32")

01:26'01" (+09'26")

30 km

(04:04'43")

00:44'49" (+10'09")

35 km

(04:50'54")

00:46'11" (+11'31")

01:38'26" (+21'51")

40 km

(05:43'09")

00:52'15" (+17'35")

Finish

(06:17:05)

日期: 2024-05-05 05:00 - 總爬升: 401 m - 地點: 台東長濱 - 天氣: 陰雨晴 - 平均心率: 134 - 卡路里: 2698 Cal - 總步數: 56762 - 平均步頻: 150 - 平均步幅: 74 cm - 溫度: 28°C - 濕度: 83.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'48"

(05'48")

05'46"

1002 / 1002

176 / 97

07'13"

(13'01")

07'12" (+01'26")

1001 / 2004

173 / 79

08'48"

(21'49")

08'46" (+03'00")

1002 / 3006

177 / 64

07'06"

(28'55")

07'05" (+01'19")

1000 / 4006

156 / 89

06'10"

(35'05")

06'09" (+00'23")

1001 / 5008

173 / 93

展開計圈分析

09'23"

(44'28")

09'22" (+03'36")

1000 / 6008

160 / 66

09'22"

(53'50")

09'21" (+03'35")

1001 / 7009

164 / 65

08'07"

(01:01'57")

08'06" (+02'20")

1000 / 8010

170 / 72

08'34"

(01:10'31")

08'33" (+02'47")

1000 / 9011

148 / 78

07'26"

(01:17'57")

07'25" (+01'39")

1001 / 10012

168 / 80

08'28"

(01:26'25")

08'27" (+02'41")

1001 / 11013

158 / 74

08'38"

(01:35'03")

08'38" (+02'52")

1000 / 12013

154 / 75

10'11"

(01:45'14")

10'10" (+04'24")

1001 / 13015

154 / 63

07'02"

(01:52'16")

07'02" (+01'16")

1000 / 14015

183 / 77

09'37"

(02:01'53")

09'36" (+03'50")

1001 / 15016

139 / 74

07'34"

(02:09'27")

07'33" (+01'47")

1000 / 16016

153 / 86

09'03"

(02:18'30")

09'01" (+03'15")

1002 / 17019

138 / 80

06'14"

(02:24'44")

06'13" (+00'27")

1000 / 18020

170 / 94

08'09"

(02:32'53")

08'08" (+02'22")

1000 / 19021

162 / 75

08'31"

(02:41'24")

08'30" (+02'44")

1000 / 20022

145 / 80

07'53"

(02:49'17")

07'52" (+02'06")

1001 / 21023

155 / 81

07'28"

(02:56'45")

07'26" (+01'40")

1002 / 22026

164 / 81

07'56"

(03:04'41")

07'55" (+02'09")

1000 / 23026

157 / 80

09'49"

(03:14'30")

09'48" (+04'02")

1000 / 24026

159 / 64

08'18"

(03:22'48")

08'18" (+02'32")

1000 / 25026

153 / 78

08'30"

(03:31'18")

08'29" (+02'43")

1000 / 26027

143 / 81

09'46"

(03:41'04")

09'44" (+03'58")

1002 / 27030

146 / 70

08'48"

(03:49'52")

08'47" (+03'01")

1000 / 28030

166 / 68

09'14"

(03:59'06")

09'12" (+03'26")

1002 / 29033

156 / 69

11'01"

(04:10'07")

10'59" (+05'13")

1002 / 30035

143 / 63

08'42"

(04:18'49")

08'41" (+02'55")

1000 / 31036

138 / 83

09'09"

(04:27'58")

09'08" (+03'22")

1000 / 32036

148 / 73

09'33"

(04:37'31")

09'32" (+03'46")

1000 / 33037

130 / 80

08'20"

(04:45'51")

08'18" (+02'32")

1002 / 34039

157 / 76

11'13"

(04:57'04")

11'12" (+05'26")

1001 / 35041

132 / 67

07'46"

(05:04'50")

07'45" (+01'59")

1001 / 36042

149 / 86

10'44"

(05:15'34")

10'43" (+04'57")

1000 / 37043

130 / 71

09'38"

(05:25'12")

09'38" (+03'52")

1000 / 38043

141 / 73

13'14"

(05:38'26")

13'13" (+07'27")

1000 / 39044

116 / 64

11'29"

(05:49'55")

11'28" (+05'42")

1000 / 40044

132 / 65

12'34"

(06:02'29")

12'33" (+06'47")

1000 / 41044

123 / 64

12'50"

(06:15'19")

12'49" (+07'03")

1000 / 42045

142 / 54

01'46"

(06:17'05")

09'52" (+04'06")

178 / 42224

129 / 78

賽前宣言: 加油！

賽後評分: 補給站夠多
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

5月累積里程 : 134.02 km

Hoka clifton 9 累積 : 564.9 km

MW Watch 上傳 | 6 months ago

楊富傑和陳榮興說推

留言

陳榮興午安～恭喜完賽🎉🎉👍👍

2024-05-05 13:37 ·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'41"	00:05'41"
2	06'44"	00:12'25"
3	09'08"	00:21'33"
4	07'05"	00:28'38"
5	06'02"	00:34'40"
6	08'57"	00:43'37"
7	09'13"	00:52'50"
8	08'06"	01:00'56"
9	08'54"	01:09'50"
10	06'45"	01:16'35"
11	08'46"	01:25'21"
12	08'38"	01:33'59"
13	09'32"	01:43'31"
14	07'34"	01:51'05"
15	08'51"	01:59'56"
16	07'06"	02:07'02"
17	09'44"	02:16'46"
18	06'22"	02:23'08"
19	07'15"	02:30'23"
20	08'19"	02:38'42"
21	08'40"	02:47'22"
22	07'41"	02:55'03"
23	07'26"	03:02'29"
24	09'48"	03:12'17"
25	07'37"	03:19'54"
26	08'59"	03:28'53"
27	08'57"	03:37'50"
28	08'59"	03:46'49"
29	08'59"	03:55'48"
30	08'55"	04:04'43"
31	10'52"	04:15'35"
32	07'53"	04:23'28"
33	09'30"	04:32'58"
34	10'07"	04:43'05"
35	07'49"	04:50'54"
36	09'34"	05:00'28"
37	08'58"	05:09'26"
38	09'53"	05:19'19"
39	12'53"	05:32'12"
40	10'57"	05:43'09"
41	12'01"	05:55'10"
42	12'44"	06:07'54"
42.2	40'27"	06:17'05"