lwpong 2014/11/23 訓練日誌

lwpong 香港
ID 170232

7 位追隨者

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lwpong

恭喜完成了初馬

全馬 | 05:19:55 | 07:34/km | 第1馬

2014廣汽豐田廣州馬拉松

官方成績
日期	2014-11-23
成績	05:19:55
總名次	3066 / 4291
分組名次	- / -
平均速度	07:34/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'32")

00:32'32" (+00'10")

01:04'54"

10 km

(01:04'54")

00:32'22"

15 km

(01:38'16")

00:33'22" (+01'00")

01:06'54" (+02'00")

20 km

(02:11'48")

00:33'32" (+01'10")

25 km

(02:46'48")

00:35'00" (+02'38")

01:07'52" (+02'58")

30 km

(03:19'40")

00:32'52" (+00'30")

35 km

(03:55'46")

00:36'06" (+03'44")

01:12'01" (+07'07")

40 km

(04:31'41")

00:35'55" (+03'33")

Finish

(05:19:55)

日期: 2014-11-23 08:09 - 平均心率: 150 - 卡路里: 2203 Cal

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'16"

(07'16")

07'16" (+02'32")

1000 / 1000

05'55"

(13'11")

05'55" (+01'11")

1000 / 2000

06'23"

(19'34")

06'23" (+01'39")

1000 / 3000

06'31"

(26'05")

06'31" (+01'47")

1000 / 4000

06'25"

(32'30")

06'25" (+01'41")

1000 / 5000

展開計圈分析

06'22"

(38'52")

06'22" (+01'38")

1000 / 6000

06'27"

(45'19")

06'27" (+01'43")

1000 / 7000

06'27"

(51'46")

06'27" (+01'43")

1000 / 8000

06'34"

(58'20")

06'34" (+01'50")

1000 / 9000

06'30"

(01:04'50")

06'30" (+01'46")

1000 / 10000

06'45"

(01:11'35")

06'45" (+02'01")

1000 / 11000

06'36"

(01:18'11")

06'36" (+01'52")

1000 / 12000

07'00"

(01:25'11")

07'00" (+02'16")

1000 / 13000

06'33"

(01:31'44")

06'33" (+01'49")

1000 / 14000

06'26"

(01:38'10")

06'26" (+01'42")

1000 / 15000

06'29"

(01:44'39")

06'29" (+01'45")

1000 / 16000

06'30"

(01:51'09")

06'30" (+01'46")

1000 / 17000

00'46"

(01:51'55")

05'51" (+01'07")

131 / 17131

07'10"

(01:59'05")

07'10" (+02'26")

1000 / 18131

06'53"

(02:05'58")

06'53" (+02'09")

1000 / 19131

06'36"

(02:12'34")

06'36" (+01'52")

1000 / 20131

07'00"

(02:19'34")

07'00" (+02'16")

1000 / 21131

05'00"

(02:24'34")

06'53" (+02'09")

725 / 21856

00'02"

(02:24'36")

04'44"

7 / 21863

07'20"

(02:31'56")

07'20" (+02'36")

1000 / 22863

06'49"

(02:38'45")

06'49" (+02'05")

1000 / 23863

06'50"

(02:45'35")

06'50" (+02'06")

1000 / 24863

07'06"

(02:52'41")

07'06" (+02'22")

1000 / 25863

05'47"

(02:58'28")

05'47" (+01'03")

1000 / 26863

06'16"

(03:04'44")

06'16" (+01'32")

1000 / 27863

06'55"

(03:11'39")

06'55" (+02'11")

1000 / 28863

06'42"

(03:18'21")

06'42" (+01'58")

1000 / 29863

06'54"

(03:25'15")

06'54" (+02'10")

1000 / 30863

07'41"

(03:32'56")

07'41" (+02'57")

1000 / 31863

06'48"

(03:39'44")

06'48" (+02'04")

1000 / 32863

07'30"

(03:47'14")

07'30" (+02'46")

1000 / 33863

07'07"

(03:54'21")

07'07" (+02'23")

1000 / 34863

05'29"

(03:59'50")

05'29" (+00'45")

1000 / 35863

06'49"

(04:06'39")

06'49" (+02'05")

1000 / 36863

07'44"

(04:14'23")

07'44" (+03'00")

1000 / 37863

07'23"

(04:21'46")

07'23" (+02'39")

1000 / 38863

07'58"

(04:29'44")

07'58" (+03'14")

1000 / 39863

09'32"

(04:39'16")

09'32" (+04'48")

1000 / 40863

09'30"

(04:48'46")

09'30" (+04'46")

1000 / 41863

09'42"

(04:58'28")

09'42" (+04'58")

1000 / 42863

09'30"

(05:07'58")

09'30" (+04'46")

1000 / 43863

09'42"

(05:17'40")

09'42" (+04'58")

1000 / 44863

香港

lwpong

留言

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

11月累積里程 : 157.29 km

Garmin 上傳 | 9 years ago

新移民, paulhkw 和其他 17 人說推

留言

Joe Lai 請問點先可以好似你咁整到個廣馬？

2014-11-23 21:17 ·

lwpong when u upload the file, u can choose which race u have joined in the pull down menu

2014-11-23 21:21 ·


	目標心跳區間: 143~ 187

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'16"	00:07'16"
2	05'56"	00:13'12"
3	06'23"	00:19'35"
4	06'32"	00:26'07"
5	06'25"	00:32'32"
6	06'23"	00:38'55"
7	06'27"	00:45'22"
8	06'28"	00:51'50"
9	06'34"	00:58'24"
10	06'30"	01:04'54"
11	06'46"	01:11'40"
12	06'36"	01:18'16"
13	07'01"	01:25'17"
14	06'33"	01:31'50"
15	06'26"	01:38'16"
16	06'30"	01:44'46"
17	06'31"	01:51'17"
18	07'06"	01:58'23"
19	06'53"	02:05'16"
20	06'32"	02:11'48"
21	07'02"	02:18'50"
22	07'48"	02:26'38"
23	06'27"	02:33'05"
24	06'55"	02:40'00"
25	06'48"	02:46'48"
26	07'10"	02:53'58"
27	05'45"	02:59'43"
28	06'36"	03:06'19"
29	06'34"	03:12'53"
30	06'47"	03:19'40"
31	06'55"	03:26'35"
32	07'35"	03:34'10"
33	07'01"	03:41'11"
34	07'31"	03:48'42"
35	07'04"	03:55'46"
36	05'26"	04:01'12"
37	06'50"	04:08'02"
38	07'59"	04:16'01"
39	06'59"	04:23'00"
40	08'41"	04:31'41"
41	09'22"	04:41'03"
42	09'21"	04:50'24"
43	09'51"	05:00'15"
44	09'41"	05:09'56"
44.9	09'36"	05:18'15"