100K：13時36分；全馬PB：3時47分 2023/10/15 訓練日誌

100K：13時36分；全馬PB：3時47分台北市
ID 459122

1 位追隨者

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100K：13時36分；全馬PB：3時47分

全馬 | 05:25:09 | 07:42/km | 第52馬

2023 博克多烏來馬拉松

官方成績
日期	2023-10-15
成績	05:25:09
總名次	- / -
分組名次	- / -
平均速度	07:42/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:49'11")

00:49'11" (+16'19")

01:25'02" (+17'14")

10 km

(01:25'02")

00:35'51" (+02'59")

15 km

(02:05'42")

00:40'40" (+07'48")

01:15'36" (+07'48")

20 km

(02:40'38")

00:34'56" (+02'04")

25 km

(03:29'05")

00:48'27" (+15'35")

01:22'07" (+14'19")

30 km

(04:02'45")

00:33'40" (+00'48")

35 km

(04:37'41")

00:34'56" (+02'04")

01:07'48"

40 km

(05:10'33")

00:32'52"

Finish

(05:25:09)

日期: 2023-10-15 06:05 - 總爬升: 1978 m - 平均心率: 143 - 卡路里: 2578 Cal - 總步數: 52496 - 平均步頻: 161 - 平均步幅: 80 cm - 溫度: 23°C - 濕度: 76%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

11'18"

(11'18")

11'17" (+05'37")

1000 / 1000

133 / 66

09'36"

(20'54")

09'35" (+03'55")

1001 / 2001

142 / 73

07'03"

(27'57")

07'02" (+01'22")

1001 / 3002

175 / 80

11'07"

(39'04")

11'06" (+05'26")

1000 / 4003

121 / 74

10'13"

(49'17")

10'12" (+04'32")

1000 / 5004

144 / 67

展開計圈分析

06'52"

(56'09")

06'51" (+01'11")

1002 / 6006

181 / 80

06'59"

(01:03'08")

06'58" (+01'18")

1001 / 7008

166 / 85

08'36"

(01:11'44")

08'35" (+02'55")

1000 / 8008

154 / 75

07'07"

(01:18'51")

07'05" (+01'25")

1002 / 9011

166 / 84

06'24"

(01:25'15")

06'22" (+00'42")

1002 / 10014

183 / 85

06'57"

(01:32'12")

06'56" (+01'16")

1000 / 11014

174 / 82

09'06"

(01:41'18")

09'05" (+03'25")

1001 / 12015

152 / 71

07'43"

(01:49'01")

07'41" (+02'01")

1002 / 13018

171 / 75

07'46"

(01:56'47")

07'44" (+02'04")

1002 / 14021

163 / 78

09'14"

(02:06'01")

09'13" (+03'33")

1001 / 15022

145 / 74

05'59"

(02:12'00")

05'58" (+00'18")

1001 / 16023

185 / 90

05'47"

(02:17'47")

05'46" (+00'06")

1000 / 17024

186 / 92

10'44"

(02:28'31")

10'42" (+05'02")

1002 / 18027

128 / 72

06'16"

(02:34'47")

06'15" (+00'35")

1000 / 19027

185 / 86

06'14"

(02:41'01")

06'13" (+00'33")

1000 / 20028

184 / 86

09'31"

(02:50'32")

09'30" (+03'50")

1000 / 21028

135 / 77

06'10"

(02:56'42")

06'09" (+00'29")

1001 / 22030

183 / 88

09'29"

(03:06'11")

09'27" (+03'47")

1001 / 23032

148 / 70

13'24"

(03:19'35")

13'22" (+07'42")

1001 / 24033

136 / 54

10'05"

(03:29'40")

10'04" (+04'24")

1000 / 25034

138 / 71

06'17"

(03:35'57")

06'16" (+00'36")

1002 / 26036

184 / 86

07'40"

(03:43'37")

07'38" (+01'58")

1002 / 27038

170 / 76

06'03"

(03:49'40")

06'02" (+00'22")

1002 / 28041

186 / 89

06'07"

(03:55'47")

06'06" (+00'26")

1000 / 29042

185 / 88

07'38"

(04:03'25")

07'37" (+01'57")

1001 / 30043

159 / 82

06'54"

(04:10'19")

06'53" (+01'13")

1001 / 31044

180 / 80

06'55"

(04:17'14")

06'54" (+01'14")

1000 / 32044

178 / 80

08'58"

(04:26'12")

08'57" (+03'17")

1000 / 33045

147 / 75

06'27"

(04:32'39")

06'26" (+00'46")

1001 / 34047

182 / 84

05'54"

(04:38'33")

05'53" (+00'13")

1001 / 35048

183 / 92

07'06"

(04:45'39")

07'05" (+01'25")

1002 / 36051

167 / 84

06'22"

(04:52'01")

06'21" (+00'41")

1002 / 37053

178 / 88

06'04"

(04:58'05")

06'03" (+00'23")

1001 / 38054

183 / 89

07'15"

(05:05'20")

07'14" (+01'34")

1000 / 39055

157 / 87

07'46"

(05:13'06")

07'45" (+02'05")

1000 / 40055

147 / 87

05'41"

(05:18'47")

05'40"

1001 / 41057

185 / 95

05'57"

(05:24'44")

05'56" (+00'16")

1000 / 42058

185 / 90

00'25"

(05:25'09")

05'41" (+00'01")

73 / 42131

187 / 93

賽後評分: 賽道中間段，補給站間距有點遠。
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

10月累積里程 : 220.10 km

美津濃 ride 26（全黑）累積 : 2111.2 km

MW Watch 上傳 | 12 months ago

留言


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	11'17"	00:11'17"
2	09'35"	00:20'52"
3	07'01"	00:27'53"
4	11'06"	00:38'59"
5	10'12"	00:49'11"
6	06'51"	00:56'02"
7	06'58"	01:03'00"
8	08'36"	01:11'36"
9	07'04"	01:18'40"
10	06'22"	01:25'02"
11	06'54"	01:31'56"
12	08'55"	01:40'51"
13	07'52"	01:48'43"
14	07'47"	01:56'30"
15	09'12"	02:05'42"
16	05'59"	02:11'41"
17	05'44"	02:17'25"
18	10'23"	02:27'48"
19	06'33"	02:34'21"
20	06'17"	02:40'38"
21	09'27"	02:50'05"
22	06'12"	02:56'17"
23	09'11"	03:05'28"
24	13'12"	03:18'40"
25	10'25"	03:29'05"
26	06'17"	03:35'22"
27	07'37"	03:42'59"
28	06'03"	03:49'02"
29	06'02"	03:55'04"
30	07'41"	04:02'45"
31	06'44"	04:09'29"
32	06'48"	04:16'17"
33	08'24"	04:24'41"
34	07'01"	04:31'42"
35	05'59"	04:37'41"
36	07'00"	04:44'41"
37	06'23"	04:51'04"
38	06'04"	04:57'08"
39	06'30"	05:03'38"
40	06'55"	05:10'33"
41	07'13"	05:17'46"
42	05'58"	05:23'44"
42.1	10'36"	05:25'09"