蔡佑哲 2024/03/17 訓練日誌

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ID 293106

2 位追隨者

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蔡佑哲

全馬 | 05:20:28 | 07:35/km | 第23馬

2024新北市萬金石馬拉松

官方成績
日期	2024-03-17
成績	05:20:28
總名次	- / -
分組名次	- / -
平均速度	07:35/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'05")

00:35'05" (+02'21")

01:07'49" (+00'35")

10 km

(01:07'49")

00:32'44"

15 km

(01:40'52")

00:33'03" (+00'19")

01:07'14"

20 km

(02:15'03")

00:34'11" (+01'27")

25 km

(02:49'51")

00:34'48" (+02'04")

01:17'21" (+10'07")

30 km

(03:32'24")

00:42'33" (+09'49")

35 km

(04:20'06")

00:47'42" (+14'58")

01:28'23" (+21'09")

40 km

(05:00'47")

00:40'41" (+07'57")

Finish

(05:20:28)

日期: 2024-03-17 06:30 - 總爬升: 397 m - 地點: 萬里，金山，石門 - 平均心率: 151 - 卡路里: 2576 Cal - 總步數: 54436 - 平均步頻: 168 - 平均步幅: 77 cm - 溫度: 17°C - 濕度: 99.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

11'40"

(11'40")

07'45" (+01'38")

1502 / 1502

162 / 79

08'23"

(20'03")

08'21" (+02'14")

1002 / 2504

142 / 83

06'10"

(26'13")

06'09" (+00'02")

1001 / 3506

185 / 87

06'16"

(32'29")

06'15" (+00'08")

1001 / 4507

183 / 86

06'55"

(39'24")

06'53" (+00'46")

1002 / 5510

178 / 81

展開計圈分析

06'15"

(45'39")

06'14" (+00'07")

1002 / 6512

183 / 87

06'16"

(51'55")

06'15" (+00'08")

1002 / 7514

179 / 89

06'23"

(58'18")

06'22" (+00'15")

1000 / 8515

181 / 86

06'12"

(01:04'30")

06'10" (+00'03")

1002 / 9518

182 / 88

07'08"

(01:11'38")

07'07" (+01'00")

1001 / 10519

177 / 78

06'08"

(01:17'46")

06'07"

1000 / 11520

185 / 87

06'26"

(01:24'12")

06'25" (+00'18")

1000 / 12521

181 / 85

06'40"

(01:30'52")

06'39" (+00'32")

1000 / 13521

180 / 82

06'42"

(01:37'34")

06'41" (+00'34")

1000 / 14522

180 / 82

07'31"

(01:45'05")

07'30" (+01'23")

1001 / 15524

172 / 77

06'35"

(01:51'40")

06'34" (+00'27")

1000 / 16525

183 / 82

06'52"

(01:58'32")

06'51" (+00'44")

1001 / 17526

181 / 80

06'54"

(02:05'26")

06'53" (+00'46")

1000 / 18527

180 / 80

07'46"

(02:13'12")

07'45" (+01'38")

1000 / 19527

170 / 75

06'44"

(02:19'56")

06'43" (+00'36")

1000 / 20528

180 / 82

06'45"

(02:26'41")

06'44" (+00'37")

1000 / 21529

183 / 80

06'51"

(02:33'32")

06'50" (+00'43")

1002 / 22531

182 / 80

06'51"

(02:40'23")

06'50" (+00'43")

1000 / 23532

183 / 79

07'53"

(02:48'16")

07'52" (+01'45")

1002 / 24534

168 / 75

08'42"

(02:56'58")

08'41" (+02'34")

1001 / 25536

165 / 69

07'32"

(03:04'30")

07'31" (+01'24")

1001 / 26538

182 / 72

08'44"

(03:13'14")

08'43" (+02'36")

1000 / 27538

167 / 68

08'56"

(03:22'10")

08'55" (+02'48")

1000 / 28539

155 / 72

08'49"

(03:30'59")

08'48" (+02'41")

1001 / 29540

155 / 72

09'53"

(03:40'52")

09'52" (+03'45")

1000 / 30541

144 / 70

09'23"

(03:50'15")

09'22" (+03'15")

1001 / 31542

149 / 71

08'49"

(03:59'04")

08'47" (+02'40")

1002 / 32544

176 / 64

10'16"

(04:09'20")

10'14" (+04'07")

1001 / 33546

132 / 73

09'45"

(04:19'05")

09'43" (+03'36")

1002 / 34548

147 / 69

10'35"

(04:29'40")

10'33" (+04'26")

1003 / 35551

128 / 73

06'42"

(04:36'22")

06'41" (+00'34")

1002 / 36553

180 / 82

07'50"

(04:44'12")

07'50" (+01'43")

1000 / 37553

163 / 77

08'26"

(04:52'38")

08'25" (+02'18")

1000 / 38554

161 / 73

07'43"

(05:00'21")

07'41" (+01'34")

1002 / 39556

169 / 76

08'23"

(05:08'44")

08'22" (+02'15")

1000 / 40557

160 / 74

11'47"

(05:20'31")

08'16" (+02'09")

1423 / 41981

173 / 69

03'14"

(05:23'45")

07'44" (+01'37")

417 / 42398

158 / 81

賽後評分: 風景優美，補給滿滿
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

3月累積里程 : 100.79 km

亞瑟士虎走累積 : 234.1 km

MW Watch 上傳 | 9 months ago

黃國棟說推

留言


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	11'40"	00:11'40"
2	02'48"	00:14'28"
3	08'23"	00:22'51"
4	06'16"	00:29'07"
5	05'58"	00:35'05"
6	06'53"	00:41'58"
7	06'18"	00:48'16"
8	06'35"	00:54'51"
9	05'53"	01:00'44"
10	07'05"	01:07'49"
11	06'14"	01:14'03"
12	06'09"	01:20'12"
13	06'29"	01:26'41"
14	06'31"	01:33'12"
15	07'40"	01:40'52"
16	06'20"	01:47'12"
17	06'38"	01:53'50"
18	06'57"	02:00'47"
19	06'38"	02:07'25"
20	07'38"	02:15'03"
21	06'36"	02:21'39"
22	06'40"	02:28'19"
23	06'50"	02:35'09"
24	07'15"	02:42'24"
25	07'27"	02:49'51"
26	08'42"	02:58'33"
27	07'37"	03:06'10"
28	08'52"	03:15'02"
29	08'33"	03:23'35"
30	08'49"	03:32'24"
31	10'01"	03:42'25"
32	09'16"	03:51'41"
33	08'55"	04:00'36"
34	09'52"	04:10'28"
35	09'38"	04:20'06"
36	10'13"	04:30'19"
37	06'58"	04:37'17"
38	07'33"	04:44'50"
39	08'19"	04:53'09"
40	07'38"	05:00'47"
41	08'20"	05:09'07"
42	11'24"	05:20'31"
42.4	08'04"	05:23'45"