| 全馬 | 03:47:24 | 05:23/km | 第13馬官方成績 | 日期 | 2016-12-04 | 成績 | 03:47:24 | 總名次 | 239 / 3523 | 分組名次 | 76 / 864 | 平均速度 | 05:23/km |
路易士 里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) | | 00:25'30" (+00'22") | 00:50'41" (+00'16") | | 00:25'11" (+00'03") | | 00:25'08" | 00:50'25" | | 00:25'17" (+00'09") | | 00:26'28" (+01'20") | 00:54'03" (+03'38") | | 00:27'35" (+02'27") | | 00:29'53" (+04'45") | 01:01'19" (+10'54") | | 00:31'26" (+06'18") | |
日期: 2016-12-04 06:30 - 總爬升: 102 m - 地點: 虎尾燈會馬路線 - 天氣: 熱阿 - 平均心率: 147 - 卡路里: 3008 Cal - 總步數: 39336 - 平均步頻: 172 - 平均步幅: 106 cm - 溫度: 17°C - 濕度: 94% 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) | 1 | | 05'20" (+00'27") | 1001 / 1001 | 176 / 105 | 2 | | 04'53" | 1002 / 2004 | 181 / 112 | 3 | | 05'03" (+00'10") | 1003 / 3007 | 181 / 108 | 4 | | 05'03" (+00'10") | 1000 / 4008 | 180 / 109 | 5 | | 05'05" (+00'12") | 1002 / 5010 | 181 / 108 |
6 | | 04'59" (+00'06") | 1001 / 6012 | 181 / 110 | 7 | | 05'00" (+00'07") | 1007 / 7019 | 179 / 111 | 8 | | 04'58" (+00'05") | 1000 / 8019 | 181 / 110 | 9 | | 05'11" (+00'18") | 1001 / 9021 | 173 / 110 | 10 | | 04'59" (+00'06") | 1003 / 10024 | 181 / 110 | 11 | | 04'58" (+00'05") | 1005 / 11030 | 180 / 111 | 12 | | 04'58" (+00'05") | 1008 / 12038 | 180 / 111 | 13 | | 04'58" (+00'05") | 1001 / 13040 | 180 / 111 | 14 | | 05'10" (+00'17") | 1004 / 14045 | 176 / 109 | 15 | | 04'55" (+00'02") | 1001 / 15046 | 180 / 112 | 16 | | 04'58" (+00'05") | 1004 / 16050 | 181 / 110 | 17 | | 05'04" (+00'11") | 1005 / 17056 | 179 / 109 | 18 | | 05'03" (+00'10") | 1007 / 18064 | 177 / 111 | 19 | | 05'00" (+00'07") | 1003 / 19067 | 179 / 110 | 20 | | 05'04" (+00'11") | 1004 / 20072 | 179 / 109 | 21 | | 05'28" (+00'35") | 1000 / 21072 | 164 / 110 | 22 | | 05'10" (+00'17") | 1006 / 22079 | 180 / 107 | 23 | | 05'13" (+00'20") | 1005 / 23084 | 176 / 108 | 24 | | 05'11" (+00'18") | 1000 / 24084 | 178 / 107 | 25 | | 05'18" (+00'25") | 1003 / 25087 | 178 / 105 | 26 | | 05'34" (+00'41") | 1007 / 26095 | 168 / 106 | 27 | | 05'13" (+00'20") | 1003 / 27099 | 176 / 108 | 28 | | 05'20" (+00'27") | 1005 / 28104 | 176 / 106 | 29 | | 06'00" (+01'07") | 1006 / 29110 | 154 / 107 | 30 | | 05'20" (+00'27") | 1002 / 30112 | 175 / 106 | 31 | | 05'24" (+00'31") | 1007 / 31120 | 178 / 103 | 32 | | 06'47" (+01'54") | 1008 / 32129 | 142 / 103 | 33 | | 05'34" (+00'41") | 1005 / 33134 | 177 / 101 | 34 | | 06'15" (+01'22") | 1001 / 34135 | 153 / 103 | 35 | | 05'41" (+00'48") | 1003 / 35139 | 177 / 98 | 36 | | 06'11" (+01'18") | 1003 / 36142 | 161 / 99 | 37 | | 06'56" (+02'03") | 1000 / 37143 | 152 / 94 | 38 | | 05'40" (+00'47") | 1008 / 38151 | 176 / 99 | 39 | | 05'45" (+00'52") | 1009 / 39160 | 176 / 98 | 40 | | 06'46" (+01'53") | 1000 / 40161 | 142 / 103 | 41 | | 06'10" (+01'17") | 1004 / 41166 | 164 / 98 | 42 | | 05'19" (+00'26") | 858 / 42024 | 176 / 106 |
彰化路易士 2個月的提升跑量練習終於獲得一些成效,此次有帶著意志力,堅持順利全程完跑,成績還算滿意。
繼續加強鍛練 賽前宣言: go~ 心率區間 | 心跳數 | 心率等級 | 1:E有氧耐力區 | 113~137 | 65~79% | 2:M馬拉松配速區 | 137~154 | 79~89% | 3:T乳酸耐力區 | 154~160 | 89~92% | 4:A無氧耐力區 | 160~169 | 92~97.5% | 5:I最大耗氧區 | 169~174 | 97.5~100% | 最大心率為174 點此去設定最大心率 |
12月累積里程 : 247.90 km ASICS 虎走 累積 : 1051.4 kmMW Watch 上傳 | 7 years ago 里程 (km) | 配速 (/km) | 時間 (累計時間) | 1 | 05'21" | 00:05'21" | 2 | 04'54" | 00:10'15" | 3 | 05'05" | 00:15'20" | 4 | 05'04" | 00:20'24" | 5 | 05'06" | 00:25'30" | 6 | 05'00" | 00:30'30" | 7 | 05'00" | 00:35'30" | 8 | 05'02" | 00:40'32" | 9 | 05'12" | 00:45'44" | 10 | 04'57" | 00:50'41" | 11 | 05'00" | 00:55'41" | 12 | 05'01" | 01:00'42" | 13 | 04'59" | 01:05'41" | 14 | 05'12" | 01:10'53" | 15 | 04'56" | 01:15'49" | 16 | 05'00" | 01:20'49" | 17 | 05'03" | 01:25'52" | 18 | 05'06" | 01:30'58" | 19 | 05'02" | 01:36'00" | 20 | 05'06" | 01:41'06" | 21 | 05'32" | 01:46'38" | 22 | 05'09" | 01:51'47" | 23 | 05'15" | 01:57'02" | 24 | 05'12" | 02:02'14" | 25 | 05'20" | 02:07'34" | 26 | 05'34" | 02:13'08" | 27 | 05'15" | 02:18'23" | 28 | 05'22" | 02:23'45" | 29 | 06'03" | 02:29'48" | 30 | 05'21" | 02:35'09" | 31 | 05'27" | 02:40'36" | 32 | 06'50" | 02:47'26" | 33 | 05'37" | 02:53'03" | 34 | 06'16" | 02:59'19" | 35 | 05'43" | 03:05'02" | 36 | 06'10" | 03:11'12" | 37 | 07'00" | 03:18'12" | 38 | 05'40" | 03:23'52" | 39 | 05'49" | 03:29'41" | 40 | 06'47" | 03:36'28" | 41 | 06'12" | 03:42'40" | 41.9 | 05'33" | 03:47'26" |
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