池東旭 2019/09/29 訓練日誌

池東旭台南
ID 58868

13 位追隨者

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池東旭

全馬 | 06:56:37 | 09:52/km | 第69馬

2019 心享柿成~變裝趴歡樂馬拉松

官方成績
日期	2019-09-29
成績	06:56:37
總名次	336 / 475
分組名次	299 / 413
平均速度	09:52/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:46'04")

00:46'04" (+01'14")

01:30'54"

10 km

(01:30'54")

00:44'50"

15 km

(02:15'56")

00:45'02" (+00'12")

01:34'36" (+03'42")

20 km

(03:05'30")

00:49'34" (+04'44")

25 km

(03:53'18")

00:47'48" (+02'58")

01:52'35" (+21'41")

30 km

(04:58'05")

01:04'47" (+19'57")

35 km

(05:46'10")

00:48'05" (+03'15")

01:33'10" (+02'16")

40 km

(06:31'15")

00:45'05" (+00'15")

Finish

(06:56:37)

日期: 2019-09-29 06:02 - 總爬升: 886 m - 平均心率: 140 - 卡路里: 2459 Cal - 總步數: 59980 - 平均步頻: 132 - 平均步幅: 70 cm - 溫度: 25°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'03"

(06'03")

06'02"

1000 / 1000

188 / 87

09'40"

(15'43")

09'39" (+03'37")

1001 / 2001

149 / 69

08'53"

(24'36")

08'52" (+02'50")

1001 / 3003

147 / 76

09'57"

(34'33")

09'56" (+03'54")

1000 / 4003

142 / 70

12'00"

(46'33")

11'59" (+05'57")

1000 / 5003

129 / 64

展開計圈分析

09'06"

(55'39")

09'05" (+03'03")

1000 / 6004

146 / 75

10'12"

(01:05'51")

10'11" (+04'09")

1001 / 7005

145 / 67

10'56"

(01:16'47")

10'54" (+04'52")

1002 / 8008

149 / 61

08'35"

(01:25'22")

08'35" (+02'33")

1000 / 9008

153 / 75

06'17"

(01:31'39")

06'16" (+00'14")

1001 / 10010

179 / 88

10'20"

(01:41'59")

10'18" (+04'16")

1002 / 11012

141 / 68

07'28"

(01:49'27")

07'27" (+01'25")

1000 / 12013

163 / 82

07'52"

(01:57'19")

07'51" (+01'49")

1001 / 13014

160 / 79

11'29"

(02:08'48")

11'28" (+05'26")

1000 / 14015

133 / 65

09'20"

(02:18'08")

09'19" (+03'17")

1001 / 15016

150 / 71

12'40"

(02:30'48")

12'39" (+06'37")

1000 / 16016

128 / 61

10'14"

(02:41'02")

10'13" (+04'11")

1000 / 17017

142 / 68

06'45"

(02:47'47")

06'44" (+00'42")

1000 / 18018

175 / 84

10'55"

(02:58'42")

10'54" (+04'52")

1000 / 19018

133 / 68

09'26"

(03:08'08")

09'25" (+03'23")

1000 / 20019

143 / 73

09'27"

(03:17'35")

09'26" (+03'24")

1000 / 21019

151 / 69

07'37"

(03:25'12")

07'36" (+01'34")

1000 / 22020

165 / 79

11'31"

(03:36'43")

11'30" (+05'28")

1000 / 23020

126 / 68

09'23"

(03:46'06")

09'23" (+03'21")

1000 / 24020

137 / 77

12'15"

(03:58'21")

12'13" (+06'11")

1001 / 25022

119 / 68

09'39"

(04:08'00")

09'38" (+03'36")

1001 / 26023

139 / 74

26'25"

(04:34'25")

26'24" (+20'22")

1000 / 27024

74 / 50

08'57"

(04:43'22")

08'56" (+02'54")

1001 / 28025

94 / 118

10'26"

(04:53'48")

10'25" (+04'23")

1001 / 29027

127 / 75

07'29"

(05:01'17")

07'28" (+01'26")

1001 / 30028

147 / 90

09'46"

(05:11'03")

09'45" (+03'43")

1000 / 31029

125 / 81

08'56"

(05:19'59")

08'55" (+02'53")

1001 / 32030

151 / 73

09'07"

(05:29'06")

09'06" (+03'04")

1000 / 33031

149 / 73

10'54"

(05:40'00")

10'53" (+04'51")

1001 / 34032

140 / 65

11'59"

(05:51'59")

11'58" (+05'56")

1000 / 35032

137 / 60

11'39"

(06:03'38")

11'38" (+05'36")

1000 / 36033

130 / 65

07'58"

(06:11'36")

07'56" (+01'54")

1002 / 37035

167 / 74

07'50"

(06:19'26")

07'49" (+01'47")

1000 / 38036

161 / 79

08'31"

(06:27'57")

08'30" (+02'28")

1001 / 39038

139 / 84

12'54"

(06:40'51")

12'53" (+06'51")

1000 / 40038

136 / 56

10'49"

(06:51'40")

10'48" (+04'46")

1000 / 41039

137 / 67

40'43"

(07:32'23")

40'42" (+34'40")

1000 / 42039

73 / 33

01'21"

(07:33'44")

04:24'42" (+18'40")

5 / 42044

53 / 7

賽前宣言: 跑步看風景

賽後評分: 路線有點硬
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

9月累積里程 : 130.16 km

Brooks ghost 8 GTX 累積 : 276.8 km

MW Watch 上傳 | 5 years ago

陳沆圳和黃鈺隆說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'02"	00:06'02"
2	09'37"	00:15'39"
3	08'46"	00:24'25"
4	09'31"	00:33'56"
5	12'08"	00:46'04"
6	08'54"	00:54'58"
7	10'11"	01:05'09"
8	10'22"	01:15'31"
9	09'02"	01:24'33"
10	06'21"	01:30'54"
11	10'10"	01:41'04"
12	06'37"	01:47'41"
13	07'16"	01:54'57"
14	12'02"	02:06'59"
15	08'57"	02:15'56"
16	12'35"	02:28'31"
17	10'17"	02:38'48"
18	07'16"	02:46'04"
19	07'37"	02:53'41"
20	11'49"	03:05'30"
21	09'01"	03:14'31"
22	08'29"	03:23'00"
23	09'48"	03:32'48"
24	09'50"	03:42'38"
25	10'40"	03:53'18"
26	10'42"	04:04'00"
27	08'47"	04:12'47"
28	26'23"	04:39'10"
29	09'00"	04:48'10"
30	09'55"	04:58'05"
31	08'09"	05:06'14"
32	09'22"	05:15'36"
33	08'37"	05:24'13"
34	08'36"	05:32'49"
35	13'21"	05:46'10"
36	10'38"	05:56'48"
37	10'15"	06:07'03"
38	06'57"	06:14'00"
39	08'00"	06:22'00"
40	09'15"	06:31'15"
41	13'23"	06:44'38"
42	10'41"	06:55'19"
42.0	827'56"	07:33'44"