黃聰 2024/11/24 訓練日誌

黃聰基隆
ID 793069

5 位追隨者

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黃聰

恭喜完成了初馬

全馬 | 04:03:42 | 05:46/km | 第1馬

臺南400馬拉松挑戰賽

官方成績
日期	2024-11-24
成績	04:03:42
總名次	- / -
分組名次	- / -
平均速度	05:46/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'46")

00:24'46" (+00'17")

00:49'39" (+00'19")

10 km

(00:49'39")

00:24'53" (+00'24")

15 km

(01:14'20")

00:24'41" (+00'12")

00:49'20"

20 km

(01:38'59")

00:24'39" (+00'10")

25 km

(02:03'28")

00:24'29"

00:49'43" (+00'23")

30 km

(02:28'42")

00:25'14" (+00'45")

35 km

(02:57'34")

00:28'52" (+04'23")

01:16'03" (+26'43")

40 km

(03:44'45")

00:47'11" (+22'42")

Finish

(04:03:42)

日期: 2024-11-24 06:00 - 平均心率: 161 - 卡路里: 2903 Cal - 平均步頻: 176 - 溫度: 20°C - 濕度: 77.3

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02'00"

(02'00")

05'41" (+00'55")

351 / 351

04'46"

(06'46")

04'46"

1000 / 1351

04'49"

(11'36")

04'49" (+00'03")

1000 / 2351

04'55"

(16'31")

04'55" (+00'09")

1000 / 3351

04'58"

(21'29")

04'58" (+00'12")

1000 / 4351

展開計圈分析

04'58"

(26'28")

04'58" (+00'12")

1000 / 5351

04'55"

(31'23")

04'55" (+00'09")

1000 / 6351

04'52"

(36'16")

04'52" (+00'06")

1000 / 7351

05'03"

(41'19")

05'03" (+00'17")

1000 / 8351

05'00"

(46'19")

05'00" (+00'14")

1000 / 9351

04'58"

(51'18")

04'58" (+00'12")

1000 / 10351

04'53"

(56'12")

04'53" (+00'07")

1000 / 11351

04'57"

(01:01'09")

04'57" (+00'11")

1000 / 12351

04'55"

(01:06'04")

04'55" (+00'09")

1000 / 13351

04'57"

(01:11'01")

04'57" (+00'11")

1000 / 14351

04'57"

(01:15'59")

04'57" (+00'11")

1000 / 15351

04'50"

(01:20'49")

04'50" (+00'04")

1000 / 16351

00'26"

(01:21'16")

04'52" (+00'06")

89 / 16441

02'00"

(01:23'16")

04'55" (+00'09")

406 / 16847

04'59"

(01:28'15")

04'59" (+00'13")

1000 / 17847

04'57"

(01:33'13")

04'57" (+00'11")

1000 / 18847

04'51"

(01:38'05")

04'51" (+00'05")

1000 / 19847

04'55"

(01:43'00")

04'55" (+00'09")

1000 / 20847

04'50"

(01:47'51")

04'50" (+00'04")

1000 / 21847

05'00"

(01:52'52")

05'00" (+00'14")

1000 / 22847

04'54"

(01:57'46")

04'54" (+00'08")

1000 / 23847

04'52"

(02:02'39")

04'52" (+00'06")

1000 / 24847

05'02"

(02:07'41")

05'02" (+00'16")

1000 / 25847

04'54"

(02:12'36")

04'54" (+00'08")

1000 / 26847

05'06"

(02:17'43")

05'06" (+00'20")

1000 / 27847

04'56"

(02:22'39")

04'56" (+00'10")

1000 / 28847

05'10"

(02:27'49")

05'10" (+00'24")

1000 / 29847

05'21"

(02:33'11")

05'21" (+00'35")

1000 / 30847

05'25"

(02:38'37")

05'25" (+00'39")

1000 / 31847

05'45"

(02:44'23")

05'45" (+00'59")

1000 / 32847

06'34"

(02:50'57")

06'34" (+01'48")

1000 / 33847

05'43"

(02:56'41")

05'43" (+00'57")

1000 / 34847

07'07"

(03:03'48")

07'07" (+02'21")

1000 / 35847

07'10"

(03:10'58")

07'10" (+02'24")

1000 / 36847

11'13"

(03:22'12")

11'13" (+06'27")

1000 / 37847

11'11"

(03:33'24")

11'11" (+06'25")

1000 / 38847

10'03"

(03:43'28")

10'03" (+05'17")

1000 / 39847

08'14"

(03:51'42")

08'14" (+03'28")

1000 / 40847

07'26"

(03:59'08")

07'26" (+02'40")

1000 / 41847

04'34"

(04:03'42")

07'49" (+03'03")

583 / 42431

賽後評分: 補水點意外的多\n有配速員配速員都很棒
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

11月累積里程 : 114.64 km

HOKA CLIFTON9 累積 : 42.4 km

TCX 2.0 上傳 | 1 month ago

林國勳和老駝說推

留言

觀看另 4 則留言

黃聰我今天大腿超鐵腿的，下樓梯大腿巨痛

2024-11-25 20:35 ·

1 個人推

林國勳半馬破百沒問題了
我每次跑完全馬也是一樣狀況,跑量不夠😂

2024-11-26 08:17 ·

2 個人推


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'01"	00:05'01"
2	04'56"	00:09'57"
3	04'51"	00:14'48"
4	04'59"	00:19'47"
5	04'59"	00:24'46"
6	04'54"	00:29'40"
7	04'54"	00:34'34"
8	05'02"	00:39'36"
9	05'01"	00:44'37"
10	05'02"	00:49'39"
11	04'51"	00:54'30"
12	04'54"	00:59'24"
13	05'00"	01:04'24"
14	04'54"	01:09'18"
15	05'02"	01:14'20"
16	04'51"	01:19'11"
17	04'54"	01:24'05"
18	04'58"	01:29'03"
19	04'55"	01:33'58"
20	05'01"	01:38'59"
21	04'50"	01:43'49"
22	04'49"	01:48'38"
23	05'04"	01:53'42"
24	04'49"	01:58'31"
25	04'57"	02:03'28"
26	05'02"	02:08'30"
27	04'53"	02:13'23"
28	05'05"	02:18'28"
29	05'06"	02:23'34"
30	05'08"	02:28'42"
31	05'18"	02:34'00"
32	05'28"	02:39'28"
33	06'20"	02:45'48"
34	06'03"	02:51'51"
35	05'43"	02:57'34"
36	07'09"	03:04'43"
37	08'14"	03:12'57"
38	10'15"	03:23'12"
39	12'14"	03:35'26"
40	09'19"	03:44'45"
41	08'28"	03:53'13"
42	07'19"	04:00'32"
42.4	07'20"	04:03'42"