黃張繼春 2024/12/21 訓練日誌

黃張繼春花蓮
ID 300486

15 位追隨者

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黃張繼春

55.0 km | 07:53:47 | 08:36/km | 第2馬

2024 北宜公路超級馬拉松

官方成績
日期	2024-12-21
成績	07:53:47
總名次	- / -
分組名次	- / -
平均速度	08:36/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'16")

00:35'16"

01:15'34"

10 km

(01:15'34")

00:40'18" (+05'02")

15 km

(02:01'38")

00:46'04" (+10'48")

01:27'28" (+11'54")

20 km

(02:43'02")

00:41'24" (+06'08")

25 km

(03:20'04")

00:37'02" (+01'46")

01:22'18" (+06'44")

30 km

(04:05'20")

00:45'16" (+10'00")

35 km

(04:48'37")

00:43'17" (+08'01")

01:23'30" (+07'56")

40 km

(05:28'50")

00:40'13" (+04'57")

45 km

(06:15'29")

00:46'39" (+11'23")

01:42'19" (+26'45")

50 km

(07:11'09")

00:55'40" (+20'24")

55 km

(07:53'47")

00:42'38" (+07'22")

00:00'00"

Finish

(07:53:47)

日期: 2024-12-21 07:30 - 總爬升: 3058 m - 平均心率: 133 - 卡路里: 2929 Cal - 總步數: 74042 - 平均步頻: 156 - 平均步幅: 73 cm - 溫度: 17°C - 濕度: 93.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'30"

(07'30")

07'29" (+01'11")

1001 / 1001

162 / 82

06'34"

(14'04")

06'33" (+00'15")

1000 / 2001

175 / 86

06'48"

(20'52")

06'46" (+00'28")

1002 / 3004

175 / 83

07'03"

(27'55")

07'02" (+00'44")

1000 / 4004

175 / 80

07'36"

(35'31")

07'35" (+01'17")

1001 / 5005

173 / 75

展開計圈分析

08'55"

(44'26")

08'54" (+02'36")

1000 / 6006

164 / 68

08'18"

(52'44")

08'17" (+01'59")

1000 / 7006

170 / 70

07'00"

(59'44")

06'59" (+00'41")

1000 / 8007

152 / 93

08'01"

(01:07'45")

08'00" (+01'42")

1001 / 9008

171 / 72

08'27"

(01:16'12")

08'26" (+02'08")

1000 / 10009

169 / 69

11'41"

(01:27'53")

11'39" (+05'21")

1001 / 11011

131 / 65

09'00"

(01:36'53")

08'58" (+02'40")

1001 / 12013

165 / 67

07'38"

(01:44'31")

07'37" (+01'19")

1001 / 13014

172 / 76

09'12"

(01:53'43")

09'12" (+02'54")

1000 / 14014

151 / 71

08'36"

(02:02'19")

08'35" (+02'17")

1001 / 15016

170 / 68

10'22"

(02:12'41")

10'20" (+04'02")

1001 / 16018

150 / 64

06'19"

(02:19'00")

06'18"

1000 / 17018

177 / 89

07'24"

(02:26'24")

07'23" (+01'05")

1000 / 18019

167 / 80

07'19"

(02:33'43")

07'18" (+01'00")

1000 / 19020

174 / 78

10'06"

(02:43'49")

10'04" (+03'46")

1001 / 20022

143 / 69

07'31"

(02:51'20")

07'30" (+01'12")

1001 / 21023

166 / 80

06'49"

(02:58'09")

06'48" (+00'30")

1002 / 22026

174 / 84

06'32"

(03:04'41")

06'31" (+00'13")

1000 / 23026

176 / 86

06'30"

(03:11'11")

06'29" (+00'11")

1001 / 24027

177 / 86

09'55"

(03:21'06")

09'54" (+03'36")

1001 / 25028

129 / 77

06'56"

(03:28'02")

06'55" (+00'37")

1002 / 26030

176 / 81

14'08"

(03:42'10")

14'05" (+07'47")

1003 / 27034

80 / 88

08'11"

(03:50'21")

08'10" (+01'52")

1000 / 28034

146 / 83

08'13"

(03:58'34")

08'12" (+01'54")

1001 / 29035

167 / 72

08'21"

(04:06'55")

08'20" (+02'02")

1001 / 30037

168 / 71

08'54"

(04:15'49")

08'53" (+02'35")

1000 / 31037

153 / 73

10'26"

(04:26'15")

10'25" (+04'07")

1000 / 32038

153 / 62

08'04"

(04:34'19")

08'03" (+01'45")

1000 / 33039

167 / 74

08'05"

(04:42'24")

08'04" (+01'46")

1000 / 34039

165 / 75

07'50"

(04:50'14")

07'49" (+01'31")

1002 / 35041

165 / 77

07'37"

(04:57'51")

07'36" (+01'18")

1002 / 36043

170 / 76

07'34"

(05:05'25")

07'34" (+01'16")

1000 / 37043

167 / 79

07'28"

(05:12'53")

07'28" (+01'10")

1000 / 38043

171 / 78

09'30"

(05:22'23")

09'29" (+03'11")

1000 / 39044

141 / 74

09'02"

(05:31'25")

09'01" (+02'43")

1000 / 40044

149 / 74

11'11"

(05:42'36")

11'10" (+04'52")

1000 / 41045

142 / 62

08'53"

(05:51'29")

08'52" (+02'34")

1000 / 42046

161 / 69

07'44"

(05:59'13")

07'43" (+01'25")

1001 / 43047

176 / 73

08'10"

(06:07'23")

08'09" (+01'51")

1000 / 44047

175 / 69

11'04"

(06:18'27")

11'03" (+04'45")

1000 / 45048

153 / 58

09'28"

(06:27'55")

09'27" (+03'09")

1000 / 46048

160 / 65

14'14"

(06:42'09")

14'12" (+07'54")

1001 / 47049

149 / 47

09'01"

(06:51'10")

09'01" (+02'43")

1000 / 48049

159 / 69

12'18"

(07:03'28")

12'17" (+05'59")

1000 / 49050

138 / 58

12'40"

(07:16'08")

12'39" (+06'21")

1000 / 50050

123 / 63

14'39"

(07:30'47")

14'37" (+08'19")

1001 / 51051

102 / 66

07'09"

(07:37'56")

07'08" (+00'50")

1001 / 52053

179 / 78

06'45"

(07:44'41")

06'43" (+00'25")

1002 / 53055

178 / 83

06'49"

(07:51'30")

06'48" (+00'30")

1001 / 54056

179 / 81

02'17"

(07:53'47")

12'01" (+05'43")

189 / 54246

162 / 51

賽後評分: 雨一直下，，\n
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

12月累積里程 : 128.90 km

鱷魚～夾腳拖 270 累積 : 7477.0 km

MW Watch 上傳 | 6 days ago

林振乾說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'30"	00:07'30"
2	06'34"	00:14'04"
3	06'42"	00:20'46"
4	07'00"	00:27'46"
5	07'30"	00:35'16"
6	08'51"	00:44'07"
7	08'15"	00:52'22"
8	06'59"	00:59'21"
9	07'55"	01:07'16"
10	08'18"	01:15'34"
11	11'44"	01:27'18"
12	08'28"	01:35'46"
13	08'11"	01:43'57"
14	09'08"	01:53'05"
15	08'33"	02:01'38"
16	10'25"	02:12'03"
17	06'22"	02:18'25"
18	06'51"	02:25'16"
19	07'42"	02:32'58"
20	10'04"	02:43'02"
21	07'23"	02:50'25"
22	06'53"	02:57'18"
23	06'30"	03:03'48"
24	06'23"	03:10'11"
25	09'53"	03:20'04"
26	06'53"	03:26'57"
27	12'23"	03:39'20"
28	09'29"	03:48'49"
29	07'58"	03:56'47"
30	08'33"	04:05'20"
31	08'28"	04:13'48"
32	10'35"	04:24'23"
33	07'55"	04:32'18"
34	08'25"	04:40'43"
35	07'54"	04:48'37"
36	07'36"	04:56'13"
37	06'55"	05:03'08"
38	07'19"	05:10'27"
39	09'23"	05:19'50"
40	09'00"	05:28'50"
41	10'42"	05:39'32"
42	09'35"	05:49'07"
43	07'48"	05:56'55"
44	08'02"	06:04'57"
45	10'32"	06:15'29"
46	09'31"	06:25'00"
47	13'07"	06:38'07"
48	10'37"	06:48'44"
49	11'19"	07:00'03"
50	11'06"	07:11'09"
51	15'40"	07:26'49"
52	08'45"	07:35'34"
53	06'52"	07:42'26"
54	06'29"	07:48'55"
54.2	19'30"	07:53'47"