Michael Lin 2023/09/30 訓練日誌

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Michael Lin

全馬 | 07:06:59 | 10:07/km | 第199馬

2023 新竹市「戀戀海岸線」全國馬拉松

官方成績
日期	2023-09-30
成績	07:06:59
總名次	712 / 856
分組名次	616 / 751
平均速度	10:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:48'44")

00:48'44" (+05'21")

01:38'27" (+06'34")

10 km

(01:38'27")

00:49'43" (+06'20")

15 km

(02:26'57")

00:48'30" (+05'07")

01:31'53"

20 km

(03:10'20")

00:43'23"

25 km

(04:00'25")

00:50'05" (+06'42")

01:38'34" (+06'41")

30 km

(04:48'54")

00:48'29" (+05'06")

35 km

(05:41'28")

00:52'34" (+09'11")

01:38'47" (+06'54")

40 km

(06:27'41")

00:46'13" (+02'50")

Finish

(07:06:59)

日期: 2023-09-30 05:30 - 總爬升: 250 m - 地點: 南寮貝殼公園 - 天氣: 非常熱 - 平均心率: 130 - 卡路里: 2324 Cal - 總步數: 59072 - 平均步頻: 138 - 平均步幅: 72 cm - 溫度: 27°C - 濕度: 85%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

09'33"

(09'33")

09'31" (+01'24")

1001 / 1001

143 / 72

10'43"

(20'16")

10'42" (+02'35")

1000 / 2002

135 / 68

09'26"

(29'42")

09'25" (+01'18")

1000 / 3003

153 / 68

10'02"

(39'44")

10'01" (+01'54")

1001 / 4004

144 / 68

09'47"

(49'31")

09'47" (+01'40")

1000 / 5004

138 / 73

展開計圈分析

09'15"

(58'46")

09'14" (+01'07")

1000 / 6005

144 / 75

11'20"

(01:10'06")

11'19" (+03'12")

1001 / 7006

125 / 70

10'17"

(01:20'23")

10'16" (+02'09")

1001 / 8007

130 / 74

10'04"

(01:30'27")

10'03" (+01'56")

1000 / 9007

135 / 73

10'53"

(01:41'20")

10'51" (+02'44")

1002 / 10010

130 / 70

10'11"

(01:51'31")

10'10" (+02'03")

1000 / 11010

144 / 68

12'00"

(02:03'31")

11'58" (+03'51")

1002 / 12012

126 / 66

08'48"

(02:12'19")

08'47" (+00'40")

1000 / 13013

148 / 76

08'33"

(02:20'52")

08'31" (+00'24")

1002 / 14016

154 / 75

09'13"

(02:30'05")

09'12" (+01'05")

1001 / 15017

147 / 73

08'51"

(02:38'56")

08'51" (+00'44")

1000 / 16017

161 / 70

08'09"

(02:47'05")

08'07"

1002 / 17019

152 / 80

08'47"

(02:55'52")

08'45" (+00'38")

1002 / 18021

142 / 79

08'27"

(03:04'19")

08'26" (+00'19")

1000 / 19022

151 / 77

09'42"

(03:14'01")

09'41" (+01'34")

1001 / 20024

145 / 70

08'54"

(03:22'55")

08'53" (+00'46")

1000 / 21024

144 / 77

10'39"

(03:33'34")

10'38" (+02'31")

1000 / 22024

138 / 67

12'15"

(03:45'49")

12'14" (+04'07")

1000 / 23025

117 / 69

09'44"

(03:55'33")

09'43" (+01'36")

1000 / 24025

140 / 72

10'24"

(04:05'57")

10'23" (+02'16")

1001 / 25026

130 / 73

09'37"

(04:15'34")

09'36" (+01'29")

1000 / 26026

137 / 75

09'07"

(04:24'41")

09'06" (+00'59")

1000 / 27027

142 / 76

10'08"

(04:34'49")

10'07" (+02'00")

1000 / 28027

129 / 76

09'44"

(04:44'33")

09'43" (+01'36")

1001 / 29029

137 / 75

10'15"

(04:54'48")

10'14" (+02'07")

1000 / 30029

129 / 75

09'45"

(05:04'33")

09'44" (+01'37")

1000 / 31030

135 / 75

09'21"

(05:13'54")

09'20" (+01'13")

1000 / 32030

138 / 77

12'05"

(05:25'59")

12'04" (+03'57")

1000 / 33031

155 / 53

12'16"

(05:38'15")

12'15" (+04'08")

1000 / 34031

120 / 67

09'29"

(05:47'44")

09'28" (+01'21")

1000 / 35032

137 / 76

09'21"

(05:57'05")

09'20" (+01'13")

1001 / 36033

136 / 78

08'46"

(06:05'51")

08'45" (+00'38")

1000 / 37034

143 / 79

10'16"

(06:16'07")

10'16" (+02'09")

1000 / 38034

136 / 71

09'18"

(06:25'25")

09'17" (+01'10")

1001 / 39035

141 / 76

09'22"

(06:34'47")

09'20" (+01'13")

1002 / 40038

139 / 76

10'15"

(06:45'02")

10'14" (+02'07")

1000 / 41038

133 / 72

10'40"

(06:55'42")

10'39" (+02'32")

1000 / 42038

129 / 72

10'59"

(07:06'41")

10'58" (+02'51")

1000 / 43039

125 / 72

新竹

Michael Lin

留言

又是一場跑完莫名增加里程數的賽事
增加了1.5K

賽前宣言: 累積200馬

賽後評分: 要增加里程數應該起跑前就要告知，好讓跑者能做好後段配速的準備。
給 3 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

9月累積里程 : 312.90 km

MW Watch 上傳 | 1 year ago

楊美玲說推

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'31"	00:09'31"
2	10'28"	00:19'59"
3	09'19"	00:29'18"
4	09'47"	00:39'05"
5	09'39"	00:48'44"
6	09'23"	00:58'07"
7	10'40"	01:08'47"
8	10'01"	01:18'48"
9	09'44"	01:28'32"
10	09'55"	01:38'27"
11	11'02"	01:49'29"
12	11'54"	02:01'23"
13	08'53"	02:10'16"
14	08'17"	02:18'33"
15	08'24"	02:26'57"
16	08'41"	02:35'38"
17	08'43"	02:44'21"
18	09'06"	02:53'27"
19	07'24"	03:00'51"
20	09'29"	03:10'20"
21	08'42"	03:19'02"
22	10'31"	03:29'33"
23	11'45"	03:41'18"
24	09'45"	03:51'03"
25	09'22"	04:00'25"
26	09'52"	04:10'17"
27	09'34"	04:19'51"
28	09'47"	04:29'38"
29	09'07"	04:38'45"
30	10'09"	04:48'54"
31	09'19"	04:58'13"
32	10'24"	05:08'37"
33	10'08"	05:18'45"
34	13'17"	05:32'02"
35	09'26"	05:41'28"
36	08'51"	05:50'19"
37	09'19"	05:59'38"
38	09'05"	06:08'43"
39	09'40"	06:18'23"
40	09'18"	06:27'41"
41	09'14"	06:36'55"
42	10'24"	06:47'19"
43	10'28"	06:57'47"
43.0	181'25"	07:06'48"