方宏裕 2019/12/01 訓練日誌

方宏裕屏東
ID 378518

8 位追隨者

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方宏裕

恭喜完成了初馬

全馬 | 06:16:42 | 08:55/km | 第1馬

跑吧 ! 孩子 2019 知本溫泉公益馬拉松

官方成績
日期	2019-12-01
成績	06:16:42
總名次	- / -
分組名次	- / -
平均速度	08:55/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'31")

00:31'31"

01:05'12"

10 km

(01:05'12")

00:33'41" (+02'10")

15 km

(01:39'35")

00:34'23" (+02'52")

01:15'31" (+10'19")

20 km

(02:20'43")

00:41'08" (+09'37")

25 km

(03:05'21")

00:44'38" (+13'07")

01:31'26" (+26'14")

30 km

(03:52'09")

00:46'48" (+15'17")

35 km

(04:40'25")

00:48'16" (+16'45")

01:35'05" (+29'53")

40 km

(05:27'14")

00:46'49" (+15'18")

Finish

(06:16:42)

日期: 2019-12-01 06:00 - 總爬升: 429 m - 平均心率: 150 - 卡路里: 3490 Cal - 平均步頻: 162 - 溫度: 20°C - 濕度: 81% - PM2.5: 良好(4)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'03"

(06'03")

06'03" (+00'11")

1000 / 1000

05'52"

(11'56")

05'52"

1000 / 2000

06'25"

(18'22")

06'25" (+00'33")

1000 / 3000

06'30"

(24'53")

06'30" (+00'38")

1000 / 4000

06'46"

(31'39")

06'46" (+00'54")

1000 / 5000

展開計圈分析

07'28"

(39'08")

07'28" (+01'36")

1000 / 6000

06'47"

(45'55")

06'47" (+00'55")

1000 / 7000

06'55"

(52'50")

06'55" (+01'03")

1000 / 8000

06'11"

(59'02")

06'11" (+00'19")

1000 / 9000

06'18"

(01:05'20")

06'18" (+00'26")

1000 / 10000

06'45"

(01:12'05")

06'45" (+00'53")

1000 / 11000

07'16"

(01:19'22")

07'16" (+01'24")

1000 / 12000

06'20"

(01:25'42")

06'20" (+00'28")

1000 / 13000

06'44"

(01:32'26")

06'44" (+00'52")

1000 / 14000

07'17"

(01:39'43")

07'17" (+01'25")

1000 / 15000

06'50"

(01:46'33")

06'50" (+00'58")

1000 / 16000

07'08"

(01:53'42")

07'08" (+01'16")

1000 / 17000

09'08"

(02:02'50")

09'08" (+03'16")

1000 / 18000

08'09"

(02:10'59")

08'09" (+02'17")

1000 / 19000

09'50"

(02:20'50")

09'50" (+03'58")

1000 / 20000

07'50"

(02:28'40")

07'50" (+01'58")

1000 / 21000

07'55"

(02:36'36")

07'55" (+02'03")

1000 / 22000

10'27"

(02:47'04")

10'27" (+04'35")

1000 / 23000

08'34"

(02:55'38")

08'34" (+02'42")

1000 / 24000

09'49"

(03:05'28")

09'49" (+03'57")

1000 / 25000

08'26"

(03:13'54")

08'26" (+02'34")

1000 / 26000

07'56"

(03:21'51")

07'56" (+02'04")

1000 / 27000

11'38"

(03:33'29")

11'38" (+05'46")

1000 / 28000

09'40"

(03:43'10")

09'40" (+03'48")

1000 / 29000

09'05"

(03:52'15")

09'05" (+03'13")

1000 / 30000

10'58"

(04:03'14")

10'58" (+05'06")

1000 / 31000

08'53"

(04:12'08")

08'53" (+03'01")

1000 / 32000

10'38"

(04:22'47")

10'38" (+04'46")

1000 / 33000

09'48"

(04:32'35")

09'48" (+03'56")

1000 / 34000

07'56"

(04:40'32")

07'56" (+02'04")

1000 / 35000

08'19"

(04:48'51")

08'19" (+02'27")

1000 / 36000

02'14"

(04:51'06")

08'37" (+02'45")

260 / 36260

09'39"

(05:00'45")

09'39" (+03'47")

1000 / 37260

09'27"

(05:10'13")

09'27" (+03'35")

1000 / 38260

09'50"

(05:20'03")

09'50" (+03'58")

1000 / 39260

09'45"

(05:29'49")

09'45" (+03'53")

1000 / 40260

12'19"

(05:42'09")

12'19" (+06'27")

1000 / 41260

08'35"

(05:50'45")

08'35" (+02'43")

1000 / 42260

11'25"

(06:02'10")

11'25" (+05'33")

1000 / 43260

08'46"

(06:10'57")

08'46" (+02'54")

1000 / 44260

加🐎不加價的啦，買42送3=45，初馬，讚👍

賽後評分: 很涼很爽
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

12月累積里程 : 184.02 km

鱷魚 23.5 累積 : 804.7 km

TCX 2.0 上傳 | 4 years ago

David Chiu, 李明良和其他 2 人說推

留言

觀看另 2 則留言

李明良恭喜老師初馬達陣👍

2019-12-01 15:19 ·

1 個人推

方宏裕謝謝祝福

2019-12-01 19:26 ·


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'56"	00:05'56"
2	05'53"	00:11'49"
3	06'25"	00:18'14"
4	06'31"	00:24'45"
5	06'46"	00:31'31"
6	07'29"	00:39'00"
7	06'47"	00:45'47"
8	06'55"	00:52'42"
9	06'12"	00:58'54"
10	06'18"	01:05'12"
11	06'46"	01:11'58"
12	07'16"	01:19'14"
13	06'20"	01:25'34"
14	06'44"	01:32'18"
15	07'17"	01:39'35"
16	06'51"	01:46'26"
17	07'08"	01:53'34"
18	09'08"	02:02'42"
19	08'09"	02:10'51"
20	09'52"	02:20'43"
21	07'50"	02:28'33"
22	07'56"	02:36'29"
23	10'28"	02:46'57"
24	08'35"	02:55'32"
25	09'49"	03:05'21"
26	08'27"	03:13'48"
27	07'56"	03:21'44"
28	11'39"	03:33'23"
29	09'40"	03:43'03"
30	09'06"	03:52'09"
31	10'59"	04:03'08"
32	08'53"	04:12'01"
33	10'39"	04:22'40"
34	09'48"	04:32'28"
35	07'57"	04:40'25"
36	08'19"	04:48'44"
37	08'19"	04:57'03"
38	10'16"	05:07'19"
39	09'48"	05:17'07"
40	10'07"	05:27'14"
41	12'31"	05:39'45"
42	08'54"	05:48'39"
43	10'53"	05:59'32"
44	09'06"	06:08'38"
45	07'57"	06:16'35"
45.0	01'11"	06:16'36"