Michael Lin 2020/11/07 訓練日誌

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Michael Lin

全馬 | 06:38:58 | 09:27/km | 第101馬

2020 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2020-11-07
成績	06:38:58
總名次	2119 / 2852
分組名次	429 / 555
平均速度	09:27/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:40'51")

00:40'51" (+13'40")

01:17'20" (+21'40")

10 km

(01:17'20")

00:36'29" (+09'18")

15 km

(02:02'49")

00:45'29" (+18'18")

01:26'41" (+31'01")

20 km

(02:44'01")

00:41'12" (+14'01")

25 km

(03:19'05")

00:35'04" (+07'53")

01:16'48" (+21'08")

30 km

(04:00'49")

00:41'44" (+14'33")

35 km

(04:29'18")

00:28'29" (+01'18")

00:55'40"

40 km

(04:56'29")

00:27'11"

Finish

(06:38:58)

日期: 2020-11-07 06:44 - 總爬升: 5428 m - 地點: 太魯閣遊客中心 - 平均心率: 114 - 卡路里: 2189 Cal - 總步數: 54694 - 平均步頻: 137 - 平均步幅: 97 cm - 溫度: 23°C - 濕度: 89% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

11'54"

(11'54")

11'53" (+09'11")

1000 / 1000

121 / 69

06'57"

(18'51")

06'55" (+04'13")

1002 / 2003

172 / 83

06'37"

(25'28")

06'36" (+03'54")

1000 / 3004

173 / 87

06'48"

(32'16")

06'47" (+04'05")

1000 / 4004

171 / 85

08'58"

(41'14")

08'57" (+06'15")

1001 / 5006

144 / 77

展開計圈分析

07'41"

(48'55")

07'40" (+04'58")

1002 / 6008

166 / 78

07'16"

(56'11")

07'15" (+04'33")

1001 / 7010

170 / 80

07'42"

(01:03'53")

07'41" (+04'59")

1000 / 8010

155 / 83

07'25"

(01:11'18")

07'24" (+04'42")

1000 / 9011

169 / 79

07'19"

(01:18'37")

07'18" (+04'36")

1002 / 10013

159 / 85

11'19"

(01:29'56")

11'17" (+08'35")

1001 / 11015

116 / 75

06'53"

(01:36'49")

06'51" (+04'09")

1003 / 12018

156 / 93

08'09"

(01:44'58")

08'07" (+05'25")

1002 / 13021

135 / 90

11'58"

(01:56'56")

11'57" (+09'15")

1000 / 14021

117 / 70

13'28"

(02:10'24")

11'40" (+08'58")

1153 / 15175

128 / 66

13'13"

(02:23'37")

13'07" (+10'25")

1006 / 16181

114 / 66

13'12"

(02:36'49")

08'48" (+06'06")

1499 / 17680

130 / 86

03'28"

(02:40'17")

03'25" (+00'43")

1009 / 18690

108 / 268

07'29"

(02:47'46")

06'03" (+03'21")

1236 / 19927

130 / 126

04'20"

(02:52'06")

04'19" (+01'37")

1000 / 20927

144 / 160

04'05"

(02:56'11")

04'04" (+01'22")

1003 / 21930

124 / 197

15'27"

(03:11'38")

10'59" (+08'17")

1405 / 23336

121 / 74

06'52"

(03:18'30")

06'51" (+04'09")

1002 / 24338

115 / 126

05'38"

(03:24'08")

05'37" (+02'55")

1000 / 25339

156 / 113

08'39"

(03:32'47")

08'39" (+05'57")

1000 / 26339

111 / 103

10'26"

(03:43'13")

10'25" (+07'43")

1000 / 27339

118 / 81

08'17"

(03:51'30")

08'16" (+05'34")

1001 / 28340

132 / 91

09'19"

(04:00'49")

09'16" (+06'34")

1004 / 29345

128 / 84

11'01"

(04:11'50")

08'44" (+06'02")

1261 / 30606

124 / 91

03'57"

(04:15'47")

03'14" (+00'32")

1217 / 31823

161 / 190

06'37"

(04:22'24")

06'37" (+03'55")

1000 / 32823

133 / 113

06'15"

(04:28'39")

06'10" (+03'28")

1011 / 33835

160 / 101

04'40"

(04:33'19")

04'39" (+01'57")

1000 / 34836

139 / 153

05'09"

(04:38'28")

05'08" (+02'26")

1001 / 35837

131 / 147

03'57"

(04:42'25")

03'04" (+00'22")

1281 / 37119

126 / 256

03'17"

(04:45'42")

03'08" (+00'26")

1043 / 38162

172 / 184

10'47"

(04:56'29")

05'55" (+03'13")

1820 / 39983

143 / 117

03'51"

(05:00'20")

03'50" (+01'08")

1002 / 40985

137 / 189

02'43"

(05:03'03")

02'42"

1001 / 41987

160 / 229

03'01"

(05:06'04")

03'00" (+00'18")

1004 / 42991

125 / 265

04'40"

(05:10'44")

04'23" (+01'41")

1064 / 44055

147 / 154

08'12"

(05:18'56")

08'03" (+05'21")

1017 / 45073

137 / 90

10'59"

(05:29'55")

07'20" (+04'38")

1496 / 46569

152 / 89

08'01"

(05:37'56")

08'00" (+05'18")

1001 / 47571

147 / 84

07'47"

(05:45'43")

07'46" (+05'04")

1000 / 48571

156 / 82

10'13"

(05:55'56")

10'11" (+07'29")

1001 / 49573

132 / 73

10'47"

(06:06'43")

10'46" (+08'04")

1001 / 50575

130 / 71

10'24"

(06:17'07")

10'22" (+07'40")

1001 / 51576

131 / 73

21'22"

(06:38'29")

13'36" (+10'54")

1569 / 53146

122 / 59

賽前宣言: 備取名單

賽後評分: 第三次跑太魯閣，補給越來越一般。
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	106~129	65~79%
2:M馬拉松配速區	129~145	79~89%
3:T乳酸耐力區	145~150	89~92%
4:A無氧耐力區	150~159	92~97.5%
5:I最大耗氧區	159~164	97.5~100%
最大心率為164 點此去設定最大心率

11月累積里程 : 265.27 km

MW Watch 上傳 | 3 years ago

王義鈞(新竹瘋), 王國達(新竹瘋) 和其他 8 人說推

留言

Liu 恭喜完賽喔👍🏻🎉

2020-11-09 21:20 ·


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	11'54"	00:11'54"
2	06'51"	00:18'45"
3	06'32"	00:25'17"
4	06'46"	00:32'03"
5	08'48"	00:40'51"
6	07'32"	00:48'23"
7	07'14"	00:55'37"
8	07'40"	01:03'17"
9	06'59"	01:10'16"
10	07'04"	01:17'20"
11	11'05"	01:28'25"
12	07'26"	01:35'51"
13	06'29"	01:42'20"
14	11'31"	01:53'51"
15	08'58"	02:02'49"
16	14'20"	02:17'09"
17	15'20"	02:32'29"
18	04'20"	02:36'49"
19	03'10"	02:39'59"
20	04'02"	02:44'01"
21	06'14"	02:50'15"
22	04'52"	02:55'07"
23	16'31"	03:11'38"
24	00'28"	03:12'06"
25	06'59"	03:19'05"
26	05'43"	03:24'48"
27	08'29"	03:33'17"
28	10'15"	03:43'32"
29	07'53"	03:51'25"
30	09'24"	04:00'49"
31	11'01"	04:11'50"
32	02'01"	04:13'51"
33	03'22"	04:17'13"
34	07'14"	04:24'27"
35	04'51"	04:29'18"
36	05'41"	04:34'59"
37	04'23"	04:39'22"
38	03'03"	04:42'25"
39	03'15"	04:45'40"
40	10'49"	04:56'29"
41	00'05"	04:56'34"
42	03'44"	05:00'18"
43	01'18"	05:01'36"
44	03'38"	05:05'14"
45	01'38"	05:06'52"
46	04'42"	05:11'34"
47	07'49"	05:19'23"
48	10'32"	05:29'55"
49	04'49"	05:34'44"
50	07'26"	05:42'10"
51	10'45"	05:52'55"
52	09'14"	06:02'09"
53	10'00"	06:12'09"
54	14'36"	06:26'45"
55	11'44"	06:38'29"
53.2	00'-15"	06:38'56"