陳明成 2017/03/04 訓練日誌

陳明成台北市
ID 265563

9 位追隨者

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陳明成

43.0 km | 05:20:00 | 07:26/km | 第3馬

第五屆石碇馬拉松

官方成績
日期	2017-03-04
成績	05:20:00
總名次	- / -
分組名次	- / -
平均速度	07:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'27")

00:30'27" (+01'47")

01:06'07" (+01'52")

10 km

(01:06'07")

00:35'40" (+07'00")

15 km

(01:42'40")

00:36'33" (+07'53")

01:17'51" (+13'36")

20 km

(02:23'58")

00:41'18" (+12'38")

25 km

(02:52'38")

00:28'40"

01:04'15"

30 km

(03:28'13")

00:35'35" (+06'55")

35 km

(04:17'12")

00:48'59" (+20'19")

01:38'18" (+34'03")

40 km

(05:06'31")

00:49'19" (+20'39")

Finish

(05:20:00)

日期: 2017-03-04 07:04 - 總爬升: 1457 m - 平均心率: 143 - 卡路里: 2232 Cal - 總步數: 44124 - 平均步頻: 138 - 平均步幅: 93 cm - 溫度: 15°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'01"

(06'01")

05'58" (+01'06")

1007 / 1007

166 / 100

06'55"

(12'56")

06'51" (+01'59")

1007 / 2015

170 / 85

06'59"

(19'55")

06'57" (+02'05")

1002 / 3017

158 / 90

04'55"

(24'50")

04'52"

1009 / 4027

172 / 118

05'37"

(30'27")

05'35" (+00'43")

1005 / 5032

169 / 105

展開計圈分析

07'01"

(37'28")

06'57" (+02'05")

1007 / 6040

150 / 95

09'13"

(46'41")

09'11" (+04'19")

1002 / 7042

116 / 93

09'01"

(55'42")

08'58" (+04'06")

1003 / 8046

131 / 84

05'22"

(01:01'04")

05'20" (+00'28")

1004 / 9051

177 / 105

05'04"

(01:06'08")

05'02" (+00'10")

1005 / 10056

178 / 111

05'55"

(01:12'03")

05'52" (+01'00")

1006 / 11063

156 / 108

05'25"

(01:17'28")

05'22" (+00'30")

1008 / 12071

174 / 106

11'05"

(01:28'33")

10'59" (+06'07")

1008 / 13079

96 / 94

06'02"

(01:34'35")

05'58" (+01'06")

1008 / 14088

176 / 94

08'27"

(01:43'02")

08'22" (+03'30")

1008 / 15096

121 / 98

08'03"

(01:51'05")

08'00" (+03'08")

1004 / 16101

137 / 90

07'08"

(01:58'13")

07'06" (+02'14")

1004 / 17105

152 / 92

08'47"

(02:07'00")

08'42" (+03'50")

1007 / 18113

134 / 85

09'19"

(02:16'19")

09'14" (+04'22")

1007 / 19120

132 / 81

07'59"

(02:24'18")

07'55" (+03'03")

1007 / 20127

144 / 87

06'39"

(02:30'57")

06'37" (+01'45")

1004 / 21132

168 / 89

05'34"

(02:36'31")

05'32" (+00'40")

1004 / 22136

178 / 101

05'33"

(02:42'04")

05'30" (+00'38")

1006 / 23143

170 / 106

05'16"

(02:47'20")

05'13" (+00'21")

1008 / 24152

180 / 106

05'34"

(02:52'54")

05'32" (+00'40")

1003 / 25156

168 / 106

07'41"

(03:00'35")

07'38" (+02'46")

1006 / 26162

138 / 94

04'59"

(03:05'34")

04'57" (+00'05")

1005 / 27167

179 / 112

05'33"

(03:11'07")

05'32" (+00'40")

1001 / 28169

171 / 105

07'49"

(03:18'56")

07'47" (+02'55")

1003 / 29172

132 / 96

09'41"

(03:28'37")

09'39" (+04'47")

1002 / 30175

114 / 90

09'57"

(03:38'34")

09'54" (+05'02")

1003 / 31178

121 / 82

09'32"

(03:48'06")

09'30" (+04'38")

1002 / 32181

114 / 92

11'13"

(03:59'19")

11'12" (+06'20")

1001 / 33183

103 / 85

11'52"

(04:11'11")

11'50" (+06'58")

1002 / 34185

106 / 79

06'18"

(04:17'29")

06'17" (+01'25")

1002 / 35188

175 / 90

06'44"

(04:24'13")

06'41" (+01'49")

1005 / 36193

153 / 97

12'22"

(04:36'35")

12'16" (+07'24")

1007 / 37201

91 / 89

12'07"

(04:48'42")

12'03" (+07'11")

1004 / 38206

85 / 96

11'12"

(04:59'54")

11'11" (+06'19")

1000 / 39206

118 / 75

07'02"

(05:06'56")

07'00" (+02'08")

1004 / 40211

166 / 85

08'02"

(05:14'58")

08'01" (+03'09")

1001 / 41212

141 / 88

03'19"

(05:18'17")

09'36" (+04'44")

344 / 41557

118 / 87

賽前宣言: 順順

賽後評分: 不錯的賽事風景好空氣好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

3月累積里程 : 191.34 km

MW Watch 上傳 | 8 years ago

David Chiu, 梁澤鈞和其他 2 人說推

留言

Hsu PoMin 恭喜完賽！

2017-03-05 14:16 ·


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'01"	00:06'01"
2	06'55"	00:12'56"
3	06'59"	00:19'55"
4	04'52"	00:24'47"
5	05'40"	00:30'27"
6	06'57"	00:37'24"
7	09'17"	00:46'41"
8	08'58"	00:55'39"
9	05'23"	01:01'02"
10	05'05"	01:06'07"
11	05'52"	01:11'59"
12	05'23"	01:17'22"
13	11'03"	01:28'25"
14	06'03"	01:34'28"
15	08'12"	01:42'40"
16	08'21"	01:51'01"
17	06'54"	01:57'55"
18	08'57"	02:06'52"
19	09'17"	02:16'09"
20	07'49"	02:23'58"
21	06'54"	02:30'52"
22	05'31"	02:36'23"
23	05'33"	02:41'56"
24	05'16"	02:47'12"
25	05'26"	02:52'38"
26	07'47"	03:00'25"
27	05'02"	03:05'27"
28	05'30"	03:10'57"
29	07'29"	03:18'26"
30	09'47"	03:28'13"
31	09'51"	03:38'04"
32	09'29"	03:47'33"
33	11'10"	03:58'43"
34	12'08"	04:10'51"
35	06'21"	04:17'12"
36	06'19"	04:23'31"
37	12'10"	04:35'41"
38	11'02"	04:46'43"
39	12'31"	04:59'14"
40	07'17"	05:06'31"
41	07'54"	05:14'25"
41.3	11'41"	05:18'27"