陳文進 2016/11/27 訓練日誌

陳文進彰化
ID 284446

7 位追隨者

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陳文進

恭喜完成了初馬

44.6 km | 03:39:40 | 04:55/km | 第1馬

2016第三屆南投馬拉松

官方成績
日期	2016-11-27
成績	03:39:40
總名次	- / -
分組名次	- / -
平均速度	04:55/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:22'53")

00:22'53" (+00'54")

00:44'52"

10 km

(00:44'52")

00:21'59"

15 km

(01:07'32")

00:22'40" (+00'41")

00:46'39" (+01'47")

20 km

(01:31'31")

00:23'59" (+02'00")

25 km

(01:55'27")

00:23'56" (+01'57")

00:48'58" (+04'06")

30 km

(02:20'29")

00:25'02" (+03'03")

35 km

(02:50'04")

00:29'35" (+07'36")

00:52'18" (+07'26")

40 km

(03:12'47")

00:22'43" (+00'44")

Finish

(03:39:40)

日期: 2016-11-27 06:01 - 平均心率: 161 - 卡路里: 2054 Cal - 平均步頻: 170

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'28"

(05'28")

05'28" (+01'15")

1000 / 1000

04'32"

(10'01")

04'32" (+00'19")

1000 / 2000

04'22"

(14'24")

04'22" (+00'09")

1000 / 3000

04'14"

(18'38")

04'14" (+00'01")

1000 / 4000

04'13"

(22'52")

04'13"

1000 / 5000

展開計圈分析

04'28"

(27'20")

04'28" (+00'15")

1000 / 6000

04'19"

(31'40")

04'19" (+00'06")

1000 / 7000

04'28"

(36'08")

04'28" (+00'15")

1000 / 8000

04'17"

(40'25")

04'17" (+00'04")

1000 / 9000

04'25"

(44'51")

04'25" (+00'12")

1000 / 10000

04'26"

(49'18")

04'26" (+00'13")

1000 / 11000

04'28"

(53'46")

04'28" (+00'15")

1000 / 12000

04'21"

(58'08")

04'21" (+00'08")

1000 / 13000

04'33"

(01:02'41")

04'33" (+00'20")

1000 / 14000

04'49"

(01:07'31")

04'49" (+00'36")

1000 / 15000

04'40"

(01:12'12")

04'40" (+00'27")

1000 / 16000

04'42"

(01:16'54")

04'42" (+00'29")

1000 / 17000

04'52"

(01:21'47")

04'52" (+00'39")

1000 / 18000

05'06"

(01:26'54")

05'06" (+00'53")

1000 / 19000

04'36"

(01:31'31")

04'36" (+00'23")

1000 / 20000

04'55"

(01:36'26")

04'55" (+00'42")

1000 / 21000

04'51"

(01:41'18")

04'51" (+00'38")

1000 / 22000

04'57"

(01:46'15")

04'57" (+00'44")

1000 / 23000

04'33"

(01:50'48")

04'33" (+00'20")

1000 / 24000

04'38"

(01:55'26")

04'38" (+00'25")

1000 / 25000

04'32"

(01:59'59")

04'32" (+00'19")

1000 / 26000

04'22"

(02:04'21")

04'22" (+00'09")

1000 / 27000

04'49"

(02:09'11")

04'49" (+00'36")

1000 / 28000

05'53"

(02:15'05")

05'53" (+01'40")

1000 / 29000

05'23"

(02:20'29")

05'23" (+01'10")

1000 / 30000

05'43"

(02:26'12")

05'43" (+01'30")

1000 / 31000

06'29"

(02:32'41")

06'29" (+02'16")

1000 / 32000

06'04"

(02:38'45")

06'04" (+01'51")

1000 / 33000

05'54"

(02:44'40")

05'54" (+01'41")

1000 / 34000

05'22"

(02:50'03")

05'22" (+01'09")

1000 / 35000

04'42"

(02:54'46")

04'42" (+00'29")

1000 / 36000

04'29"

(02:59'15")

04'29" (+00'16")

1000 / 37000

04'33"

(03:03'48")

04'33" (+00'20")

1000 / 38000

04'30"

(03:08'19")

04'30" (+00'17")

1000 / 39000

04'27"

(03:12'47")

04'27" (+00'14")

1000 / 40000

04'55"

(03:17'42")

04'55" (+00'42")

1000 / 41000

04'59"

(03:22'42")

04'59" (+00'46")

1000 / 42000

05'14"

(03:27'56")

05'14" (+01'01")

1000 / 43000

05'11"

(03:33'07")

05'11" (+00'58")

1000 / 44000

05'18"

(03:38'26")

05'18" (+01'05")

1000 / 45000

心率區間	心跳數	心率等級
1:E有氧耐力區	118~144	65~79%
2:M馬拉松配速區	144~162	79~89%
3:T乳酸耐力區	162~168	89~92%
4:A無氧耐力區	168~178	92~97.5%
5:I最大耗氧區	178~183	97.5~100%
最大心率為183 點此去設定最大心率

11月累積里程 : 218.60 km

TCX 上傳 | 7 years ago

Cindy, 🐖超馬寶寶🐖 和其他 8 人說推

留言

觀看另 1 則留言

陳文進黃大哥也有去嗎？怎麼知道天氣不好，ㄧ直下雨的，又冷，坡也陡，第一次用全力跑，蠻開心破PB

2016-11-27 23:03 ·

黃周斌本來報21k, 但被醫生下禁跑令，須再減半，只好去代跑同事的12k, 現在只能參與跑短距離的了，有動到就好了。

2016-11-28 18:38 ·


	目標心跳區間: 119~ 156

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'29"	00:05'29"
2	04'33"	00:10'02"
3	04'22"	00:14'24"
4	04'15"	00:18'39"
5	04'14"	00:22'53"
6	04'28"	00:27'21"
7	04'20"	00:31'41"
8	04'28"	00:36'09"
9	04'17"	00:40'26"
10	04'26"	00:44'52"
11	04'27"	00:49'19"
12	04'28"	00:53'47"
13	04'21"	00:58'08"
14	04'34"	01:02'42"
15	04'50"	01:07'32"
16	04'40"	01:12'12"
17	04'43"	01:16'55"
18	04'52"	01:21'47"
19	05'07"	01:26'54"
20	04'37"	01:31'31"
21	04'56"	01:36'27"
22	04'51"	01:41'18"
23	04'58"	01:46'16"
24	04'33"	01:50'49"
25	04'38"	01:55'27"
26	04'32"	01:59'59"
27	04'23"	02:04'22"
28	04'50"	02:09'12"
29	05'54"	02:15'06"
30	05'23"	02:20'29"
31	05'44"	02:26'13"
32	06'29"	02:32'42"
33	06'04"	02:38'46"
34	05'55"	02:44'41"
35	05'23"	02:50'04"
36	04'42"	02:54'46"
37	04'29"	02:59'15"
38	04'34"	03:03'49"
39	04'30"	03:08'19"
40	04'28"	03:12'47"
41	04'56"	03:17'43"
42	04'59"	03:22'42"
43	05'15"	03:27'57"
44	05'11"	03:33'08"
45	05'19"	03:38'27"
45.3	04'32"	03:39'40"