陳建宏 2023/12/17 訓練日誌

陳建宏新北市
ID 3658

126 位追隨者

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陳建宏

全馬 | 04:39:33 | 06:37/km | 第78馬

2023 臺北馬拉松

官方成績
日期	2023-12-17
成績	04:39:33
總名次	- / -
分組名次	- / -
平均速度	06:37/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'00")

00:31'00" (+01'20")

01:01'04" (+01'01")

10 km

(01:01'04")

00:30'04" (+00'24")

15 km

(01:30'44")

00:29'40"

01:00'03"

20 km

(02:01'07")

00:30'23" (+00'43")

25 km

(02:32'55")

00:31'48" (+02'08")

01:04'34" (+04'31")

30 km

(03:05'41")

00:32'46" (+03'06")

35 km

(03:40'47")

00:35'06" (+05'26")

01:10'50" (+10'47")

40 km

(04:16'31")

00:35'44" (+06'04")

Finish

(04:39:33)

日期: 2023-12-17 06:35 - 總爬升: 140 m - 平均心率: 160 - 卡路里: 2681 Cal - 總步數: 46270 - 平均步頻: 168 - 平均步幅: 92 cm - 溫度: 13°C - 濕度: 79.6

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'50"

(06'50")

06'49" (+01'07")

1000 / 1000

173 / 84

06'15"

(13'05")

06'14" (+00'32")

1001 / 2002

177 / 90

05'55"

(19'00")

05'54" (+00'12")

1000 / 3002

178 / 94

06'02"

(25'02")

06'01" (+00'19")

1000 / 4002

178 / 93

06'03"

(31'05")

06'02" (+00'20")

1001 / 5004

176 / 93

展開計圈分析

05'58"

(37'03")

05'57" (+00'15")

1000 / 6005

178 / 94

06'21"

(43'24")

06'20" (+00'38")

1002 / 7007

176 / 89

06'12"

(49'36")

06'11" (+00'29")

1002 / 8009

173 / 93

05'47"

(55'23")

05'46" (+00'04")

1002 / 9011

178 / 97

05'59"

(01:01'22")

05'58" (+00'16")

1000 / 10012

177 / 94

06'14"

(01:07'36")

06'13" (+00'31")

1001 / 11014

172 / 93

05'43"

(01:13'19")

05'42"

1000 / 12014

179 / 97

06'08"

(01:19'27")

06'07" (+00'25")

1002 / 13016

174 / 93

05'44"

(01:25'11")

05'43" (+00'01")

1002 / 14018

178 / 97

05'50"

(01:31'01")

05'49" (+00'07")

1000 / 15019

177 / 96

06'39"

(01:37'40")

06'38" (+00'56")

1000 / 16020

163 / 92

05'49"

(01:43'29")

05'48" (+00'06")

1002 / 17023

176 / 97

06'12"

(01:49'41")

06'11" (+00'29")

1001 / 18024

171 / 94

05'50"

(01:55'31")

05'49" (+00'07")

1001 / 19026

178 / 96

05'57"

(02:01'28")

05'56" (+00'14")

1001 / 20028

175 / 95

06'54"

(02:08'22")

06'53" (+01'11")

1000 / 21028

166 / 87

05'52"

(02:14'14")

05'51" (+00'09")

1001 / 22030

177 / 95

06'26"

(02:20'40")

06'26" (+00'44")

1000 / 23030

170 / 91

06'23"

(02:27'03")

06'22" (+00'40")

1001 / 24031

170 / 91

06'17"

(02:33'20")

06'16" (+00'34")

1000 / 25032

173 / 91

06'54"

(02:40'14")

06'53" (+01'11")

1002 / 26034

158 / 91

05'54"

(02:46'08")

05'53" (+00'11")

1000 / 27035

175 / 96

07'14"

(02:53'22")

07'12" (+01'30")

1004 / 28039

155 / 89

06'35"

(02:59'57")

06'34" (+00'52")

1001 / 29040

166 / 91

06'31"

(03:06'28")

06'30" (+00'48")

1000 / 30040

161 / 95

07'09"

(03:13'37")

07'08" (+01'26")

1000 / 31041

160 / 87

06'30"

(03:20'07")

06'29" (+00'47")

1000 / 32042

161 / 95

07'15"

(03:27'22")

07'14" (+01'32")

1001 / 33043

153 / 90

07'35"

(03:34'57")

07'34" (+01'52")

1000 / 34043

146 / 89

07'25"

(03:42'22")

07'24" (+01'42")

1000 / 35043

156 / 85

06'55"

(03:49'17")

06'54" (+01'12")

1000 / 36044

159 / 91

07'08"

(03:56'25")

07'07" (+01'25")

1000 / 37045

160 / 87

07'14"

(04:03'39")

07'13" (+01'31")

1002 / 38047

160 / 86

06'59"

(04:10'38")

06'57" (+01'15")

1003 / 39050

164 / 87

06'38"

(04:17'16")

06'37" (+00'55")

1000 / 40051

167 / 89

07'00"

(04:24'16")

06'59" (+01'17")

1000 / 41051

162 / 87

06'46"

(04:31'02")

06'46" (+01'04")

1000 / 42051

164 / 89

03'06"

(04:34'08")

06'01" (+00'19")

514 / 42566

177 / 93

賽後評分: 這種天氣完賽發冰烤地瓜??
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

12月累積里程 : 130.54 km

MW Watch 上傳 | 11 months ago

Gordon sung 說推

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'50"	00:06'50"
2	06'15"	00:13'05"
3	05'53"	00:18'58"
4	06'02"	00:25'00"
5	06'00"	00:31'00"
6	05'58"	00:36'58"
7	06'18"	00:43'16"
8	06'14"	00:49'30"
9	05'43"	00:55'13"
10	05'51"	01:01'04"
11	06'18"	01:07'22"
12	05'46"	01:13'08"
13	06'04"	01:19'12"
14	05'41"	01:24'53"
15	05'51"	01:30'44"
16	06'14"	01:36'58"
17	06'14"	01:43'12"
18	06'10"	01:49'22"
19	05'48"	01:55'10"
20	05'57"	02:01'07"
21	06'51"	02:07'58"
22	05'53"	02:13'51"
23	06'21"	02:20'12"
24	06'26"	02:26'38"
25	06'17"	02:32'55"
26	06'53"	02:39'48"
27	05'52"	02:45'40"
28	06'56"	02:52'36"
29	06'50"	02:59'26"
30	06'15"	03:05'41"
31	07'10"	03:12'51"
32	06'38"	03:19'29"
33	07'03"	03:26'32"
34	07'27"	03:33'59"
35	06'48"	03:40'47"
36	07'44"	03:48'31"
37	06'58"	03:55'29"
38	07'27"	04:02'56"
39	07'00"	04:09'56"
40	06'35"	04:16'31"
41	07'04"	04:23'35"
42	06'30"	04:30'05"
42.6	07'07"	04:34'08"