扶懶客 2023/01/08 訓練日誌

扶懶客彰化
ID 24539

50 位追隨者

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扶懶客

恭喜完成了第 30 馬

50.0 km | 06:28:42 | 07:46/km | 第30馬

2023 尖石鄉鎮西堡王者之路~撼動超級馬拉松

官方成績
日期	2023-01-08
成績	06:28:42
總名次	- / -
分組名次	- / -
平均速度	07:46/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'47")

00:35'47" (+04'29")

01:16'35" (+07'57")

10 km

(01:16'35")

00:40'48" (+09'30")

15 km

(02:01'27")

00:44'52" (+13'34")

01:29'51" (+21'13")

20 km

(02:46'26")

00:44'59" (+13'41")

25 km

(03:17'44")

00:31'18"

01:17'00" (+08'22")

30 km

(04:03'26")

00:45'42" (+14'24")

35 km

(04:39'20")

00:35'54" (+04'36")

01:08'44" (+00'06")

40 km

(05:12'10")

00:32'50" (+01'32")

45 km

(05:45'14")

00:33'04" (+01'46")

01:08'38"

50 km

(06:20'48")

00:35'34" (+04'16")

Finish

(06:28:42)

日期: 2023-01-08 05:30 - 總爬升: 1765 m - 平均心率: 164 - 卡路里: 2941 Cal - 總步數: 65284 - 平均步頻: 167 - 平均步幅: 77 cm - 溫度: 15°C - 濕度: 83%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'08"

(07'08")

07'07" (+01'10")

1001 / 1001

176 / 79

06'40"

(13'48")

06'39" (+00'42")

1000 / 2001

177 / 84

07'32"

(21'20")

07'31" (+01'34")

1002 / 3003

169 / 78

07'33"

(28'53")

07'32" (+01'35")

1000 / 4004

170 / 77

07'33"

(36'26")

07'32" (+01'35")

1000 / 5005

165 / 80

展開計圈分析

08'18"

(44'44")

08'17" (+02'20")

1000 / 6005

168 / 71

07'43"

(52'27")

07'42" (+01'45")

1002 / 7007

171 / 75

08'26"

(01:00'53")

08'25" (+02'28")

1000 / 8008

161 / 73

08'44"

(01:09'37")

08'43" (+02'46")

1001 / 9009

167 / 68

08'40"

(01:18'17")

08'39" (+02'42")

1000 / 10009

167 / 68

09'06"

(01:27'23")

09'05" (+03'08")

1000 / 11010

162 / 67

08'54"

(01:36'17")

08'53" (+02'56")

1001 / 12012

166 / 67

09'42"

(01:45'59")

09'41" (+03'44")

1000 / 13013

148 / 69

09'42"

(01:55'41")

09'41" (+03'44")

1000 / 14014

164 / 62

09'02"

(02:04'43")

09'01" (+03'04")

1001 / 15015

164 / 67

08'07"

(02:12'50")

08'06" (+02'09")

1000 / 16015

166 / 74

09'23"

(02:22'13")

09'22" (+03'25")

1000 / 17016

163 / 65

09'59"

(02:32'12")

09'57" (+04'00")

1002 / 18018

142 / 70

08'00"

(02:40'12")

07'59" (+02'02")

1000 / 19019

174 / 71

09'07"

(02:49'19")

09'06" (+03'09")

1001 / 20020

163 / 67

06'02"

(02:55'21")

06'01" (+00'04")

1000 / 21021

178 / 92

05'59"

(03:01'20")

05'58" (+00'01")

1002 / 22024

184 / 90

06'54"

(03:08'14")

06'53" (+00'56")

1000 / 23024

171 / 84

05'58"

(03:14'12")

05'57"

1001 / 24026

184 / 90

06'18"

(03:20'30")

06'16" (+00'19")

1002 / 25029

180 / 88

08'32"

(03:29'02")

08'31" (+02'34")

1000 / 26029

169 / 69

08'09"

(03:37'11")

08'08" (+02'11")

1001 / 27031

173 / 70

11'42"

(03:48'53")

11'41" (+05'44")

1000 / 28032

127 / 67

09'49"

(03:58'42")

09'48" (+03'51")

1000 / 29032

148 / 68

10'21"

(04:09'03")

10'20" (+04'23")

1000 / 30032

149 / 64

07'29"

(04:16'32")

07'28" (+01'31")

1001 / 31034

161 / 82

06'26"

(04:22'58")

06'25" (+00'28")

1000 / 32035

187 / 82

07'19"

(04:30'17")

07'18" (+01'21")

1000 / 33035

165 / 82

06'35"

(04:36'52")

06'34" (+00'37")

1000 / 34035

180 / 84

06'46"

(04:43'38")

06'45" (+00'48")

1000 / 35035

179 / 82

06'30"

(04:50'08")

06'29" (+00'32")

1000 / 36036

180 / 85

07'22"

(04:57'30")

07'21" (+01'24")

1002 / 37038

161 / 84

06'12"

(05:03'42")

06'11" (+00'14")

1000 / 38039

174 / 92

06'31"

(05:10'13")

06'30" (+00'33")

1000 / 39039

181 / 84

06'38"

(05:16'51")

06'37" (+00'40")

1000 / 40039

177 / 84

06'18"

(05:23'09")

06'17" (+00'20")

1000 / 41040

180 / 88

06'40"

(05:29'49")

06'39" (+00'42")

1001 / 42041

177 / 84

07'25"

(05:37'14")

07'24" (+01'27")

1001 / 43043

168 / 80

06'44"

(05:43'58")

06'42" (+00'45")

1002 / 44046

177 / 83

06'50"

(05:50'48")

06'49" (+00'52")

1002 / 45048

175 / 83

07'33"

(05:58'21")

07'33" (+01'36")

1000 / 46048

172 / 76

07'40"

(06:06'01")

07'39" (+01'42")

1001 / 47049

165 / 78

06'57"

(06:12'58")

06'56" (+00'59")

1000 / 48049

177 / 81

07'12"

(06:20'10")

07'11" (+01'14")

1001 / 49051

180 / 77

06'57"

(06:27'07")

06'56" (+00'59")

1000 / 50052

177 / 80

賽後評分: 除了太遠.........其他都很好
給 5 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	142~161	79~89%
3:T乳酸耐力區	161~166	89~92%
4:A無氧耐力區	166~176	92~97.5%
5:I最大耗氧區	176~181	97.5~100%
最大心率為181 點此去設定最大心率

1月累積里程 : 119.59 km

Adidas Boston 10 累積 : 1535.7 km

MW Watch 上傳 | 2 years ago

@張小弟@ 和瑄妹說推

留言


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'02"	00:07'02"
2	06'32"	00:13'34"
3	07'26"	00:21'00"
4	07'23"	00:28'23"
5	07'24"	00:35'47"
6	08'08"	00:43'55"
7	07'35"	00:51'30"
8	07'47"	00:59'17"
9	08'56"	01:08'13"
10	08'22"	01:16'35"
11	08'48"	01:25'23"
12	08'32"	01:33'55"
13	10'06"	01:44'01"
14	08'53"	01:52'54"
15	08'33"	02:01'27"
16	08'31"	02:09'58"
17	09'33"	02:19'31"
18	09'57"	02:29'28"
19	07'45"	02:37'13"
20	09'13"	02:46'26"
21	06'41"	02:53'07"
22	05'44"	02:58'51"
23	06'55"	03:05'46"
24	05'42"	03:11'28"
25	06'16"	03:17'44"
26	07'37"	03:25'21"
27	07'22"	03:32'43"
28	09'23"	03:42'06"
29	11'17"	03:53'23"
30	10'03"	04:03'26"
31	09'44"	04:13'10"
32	06'01"	04:19'11"
33	06'17"	04:25'28"
34	07'20"	04:32'48"
35	06'32"	04:39'20"
36	06'41"	04:46'01"
37	07'09"	04:53'10"
38	06'05"	04:59'15"
39	06'25"	05:05'40"
40	06'30"	05:12'10"
41	06'22"	05:18'32"
42	06'12"	05:24'44"
43	06'40"	05:31'24"
44	07'20"	05:38'44"
45	06'30"	05:45'14"
46	06'51"	05:52'05"
47	07'34"	05:59'39"
48	07'10"	06:06'49"
49	06'53"	06:13'42"
50	07'06"	06:20'48"
51	06'45"	06:27'33"
50.3	-1'-34"	06:28'42"