潘銘和 2022/10/30 訓練日誌

潘銘和新北市
ID 650808

16 位追隨者

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潘銘和

恭喜完成了初馬

全馬 | 04:37:13 | 06:34/km | 第1馬

2022 日月潭環湖馬拉松

官方成績
日期	2022-10-30
成績	04:37:13
總名次	- / -
分組名次	- / -
平均速度	06:34/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'30")

00:27'30"

00:55'40"

10 km

(00:55'40")

00:28'10" (+00'40")

15 km

(01:25'02")

00:29'22" (+01'52")

00:58'51" (+03'11")

20 km

(01:54'31")

00:29'29" (+01'59")

25 km

(02:22'22")

00:27'51" (+00'21")

01:00'35" (+04'55")

30 km

(02:55'06")

00:32'44" (+05'14")

35 km

(03:32'35")

00:37'29" (+09'59")

01:28'48" (+33'08")

40 km

(04:23'54")

00:51'19" (+23'49")

Finish

(04:37:13)

日期: 2022-10-30 06:30 - 總爬升: 756 m - 平均心率: 140 - 卡路里: 2451 Cal - 平均步頻: 158 - 溫度: 20°C - 濕度: 72%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

03'05"

(03'05")

06'10" (+01'25")

500 / 500

02'41"

(05'46")

05'22" (+00'37")

500 / 1000

02'36"

(08'22")

05'12" (+00'27")

500 / 1500

02'47"

(11'10")

05'34" (+00'49")

500 / 2000

02'42"

(13'53")

05'25" (+00'40")

500 / 2500

展開計圈分析

02'49"

(16'42")

05'38" (+00'53")

500 / 3000

02'41"

(19'24")

05'23" (+00'38")

500 / 3500

02'44"

(22'09")

05'29" (+00'44")

500 / 4000

02'42"

(24'52")

05'25" (+00'40")

500 / 4500

02'37"

(27'29")

05'15" (+00'30")

500 / 5000

02'33"

(30'03")

05'07" (+00'22")

500 / 5500

03'09"

(33'13")

06'19" (+01'34")

500 / 6000

03'18"

(36'31")

06'37" (+01'52")

500 / 6500

02'54"

(39'26")

05'49" (+01'04")

500 / 7000

02'28"

(41'55")

04'57" (+00'12")

500 / 7500

02'27"

(44'22")

04'54" (+00'09")

500 / 8000

02'34"

(46'56")

05'08" (+00'23")

500 / 8500

02'56"

(49'53")

05'53" (+01'08")

500 / 9000

02'54"

(52'47")

05'49" (+01'04")

500 / 9500

02'51"

(55'39")

05'43" (+00'58")

500 / 10000

03'03"

(58'43")

06'07" (+01'22")

500 / 10500

02'54"

(01:01'37")

05'48" (+01'03")

500 / 11000

02'23"

(01:04'01")

04'46" (+00'01")

500 / 11500

02'37"

(01:06'38")

05'14" (+00'29")

500 / 12000

02'48"

(01:09'26")

05'36" (+00'51")

500 / 12500

03'04"

(01:12'31")

06'09" (+01'24")

500 / 13000

02'32"

(01:15'03")

05'04" (+00'19")

500 / 13500

02'58"

(01:18'01")

05'56" (+01'11")

500 / 14000

03'16"

(01:21'18")

06'32" (+01'47")

500 / 14500

03'43"

(01:25'02")

07'27" (+02'42")

500 / 15000

03'08"

(01:28'11")

06'17" (+01'32")

500 / 15500

03'29"

(01:31'40")

06'58" (+02'13")

500 / 16000

03'16"

(01:34'56")

06'32" (+01'47")

500 / 16500

02'33"

(01:37'29")

05'06" (+00'21")

500 / 17000

02'35"

(01:40'05")

05'11" (+00'26")

500 / 17500

02'39"

(01:42'45")

05'19" (+00'34")

500 / 18000

02'42"

(01:45'27")

05'25" (+00'40")

500 / 18500

02'57"

(01:48'24")

05'54" (+01'09")

500 / 19000

03'06"

(01:51'31")

06'13" (+01'28")

500 / 19500

02'59"

(01:54'30")

05'58" (+01'13")

500 / 20000

03'05"

(01:57'36")

06'10" (+01'25")

500 / 20500

03'07"

(02:00'43")

06'14" (+01'29")

500 / 21000

03'02"

(02:03'45")

06'04" (+01'19")

500 / 21500

03'02"

(02:06'48")

06'05" (+01'20")

500 / 22000

02'47"

(02:09'36")

05'35" (+00'50")

500 / 22500

02'34"

(02:12'10")

05'08" (+00'23")

500 / 23000

02'22"

(02:14'33")

04'45"

500 / 23500

02'35"

(02:17'08")

05'10" (+00'25")

500 / 24000

02'27"

(02:19'36")

04'55" (+00'10")

500 / 24500

02'45"

(02:22'22")

05'30" (+00'45")

500 / 25000

02'58"

(02:25'20")

05'57" (+01'12")

500 / 25500

03'02"

(02:28'23")

06'05" (+01'20")

500 / 26000

03'19"

(02:31'43")

06'39" (+01'54")

500 / 26500

03'42"

(02:35'25")

07'25" (+02'40")

500 / 27000

03'36"

(02:39'02")

07'13" (+02'28")

500 / 27500

03'53"

(02:42'56")

07'47" (+03'02")

500 / 28000

03'06"

(02:46'03")

06'13" (+01'28")

500 / 28500

02'58"

(02:49'02")

05'57" (+01'12")

500 / 29000

03'07"

(02:52'10")

06'15" (+01'30")

500 / 29500

02'55"

(02:55'05")

05'50" (+01'05")

500 / 30000

02'47"

(02:57'53")

05'35" (+00'50")

500 / 30500

02'46"

(03:00'39")

05'32" (+00'47")

500 / 31000

02'52"

(03:03'32")

05'45" (+01'00")

500 / 31500

02'55"

(03:06'28")

05'51" (+01'06")

500 / 32000

02'57"

(03:09'25")

05'55" (+01'10")

500 / 32500

03'48"

(03:13'14")

07'37" (+02'52")

500 / 33000

04'18"

(03:17'33")

08'36" (+03'51")

500 / 33500

04'07"

(03:21'40")

08'15" (+03'30")

500 / 34000

05'34"

(03:27'15")

11'09" (+06'24")

500 / 34500

05'19"

(03:32'35")

10'39" (+05'54")

500 / 35000

05'56"

(03:38'31")

11'52" (+07'07")

500 / 35500

06'12"

(03:44'44")

12'25" (+07'40")

500 / 36000

06'06"

(03:50'50")

12'12" (+07'27")

500 / 36500

06'31"

(03:57'22")

13'03" (+08'18")

500 / 37000

06'44"

(04:04'06")

13'28" (+08'43")

500 / 37500

03'53"

(04:07'59")

07'46" (+03'01")

500 / 38000

03'47"

(04:11'47")

07'35" (+02'50")

500 / 38500

03'11"

(04:14'58")

06'22" (+01'37")

500 / 39000

03'58"

(04:18'57")

07'57" (+03'12")

500 / 39500

04'56"

(04:23'53")

09'52" (+05'07")

500 / 40000

04'10"

(04:28'04")

08'21" (+03'36")

500 / 40500

06'30"

(04:34'34")

13'01" (+08'16")

500 / 41000

02'38"

(04:37'13")

10'05" (+05'20")

262 / 41262

賽後評分: 補給站超多
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

10月累積里程 : 271.77 km

KIPRUN KN500 累積 : 230.3 km

TCX 2.0 上傳 | 2 years ago

Amanda 說推

留言

觀看另 2 則留言

Amanda 還是跑的很好啊
初馬就跑山路馬很能接受挑戰喔👍
你是獅子座的嗎

2023-02-15 09:29 ·

潘銘和跑過山路才知道自己的大腿肌跟臀肌超廢😅，我是處女座的

2023-02-15 11:00 ·


	目標心跳區間: 120~ 157

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'47"	00:05'47"
2	05'23"	00:11'10"
3	05'33"	00:16'43"
4	05'26"	00:22'09"
5	05'21"	00:27'30"
6	05'43"	00:33'13"
7	06'14"	00:39'27"
8	04'55"	00:44'22"
9	05'31"	00:49'53"
10	05'47"	00:55'40"
11	05'58"	01:01'38"
12	05'01"	01:06'39"
13	05'53"	01:12'32"
14	05'30"	01:18'02"
15	07'00"	01:25'02"
16	06'39"	01:31'41"
17	05'49"	01:37'30"
18	05'15"	01:42'45"
19	05'40"	01:48'25"
20	06'06"	01:54'31"
21	06'13"	02:00'44"
22	06'05"	02:06'49"
23	05'22"	02:12'11"
24	04'58"	02:17'09"
25	05'13"	02:22'22"
26	06'02"	02:28'24"
27	07'02"	02:35'26"
28	07'31"	02:42'57"
29	06'05"	02:49'02"
30	06'04"	02:55'06"
31	05'34"	03:00'40"
32	05'48"	03:06'28"
33	06'47"	03:13'15"
34	08'26"	03:21'41"
35	10'54"	03:32'35"
36	12'09"	03:44'44"
37	12'38"	03:57'22"
38	10'38"	04:08'00"
39	06'59"	04:14'59"
40	08'55"	04:23'54"
41	10'41"	04:34'35"
41.3	09'51"	04:37'10"