于立根 2019/03/24 訓練日誌

于立根花蓮
ID 338363

31 位追隨者

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恭喜完成了第 40 馬

全馬 | 05:04:02 | 07:12/km | 第40馬

2019 瑞穗柚花馬拉松

官方成績
日期	2019-03-24
成績	05:04:02
總名次	- / -
分組名次	- / -
平均速度	07:12/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'05")

00:33'05"

01:06'11"

10 km

(01:06'11")

00:33'06" (+00'01")

15 km

(01:39'37")

00:33'26" (+00'21")

01:07'22" (+01'11")

20 km

(02:13'33")

00:33'56" (+00'51")

25 km

(02:47'28")

00:33'55" (+00'50")

01:10'13" (+04'02")

30 km

(03:23'46")

00:36'18" (+03'13")

35 km

(04:03'33")

00:39'47" (+06'42")

01:21'24" (+15'13")

40 km

(04:45'10")

00:41'37" (+08'32")

Finish

(05:04:02)

日期: 2019-03-24 06:00 - 總爬升: 634 m - 平均心率: 166 - 卡路里: 2849 Cal - 總步數: 59392 - 平均步頻: 195 - 平均步幅: 71 cm - 溫度: 18°C - 濕度: 74% - PM2.5: 良好(11)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'39"

(06'39")

06'35" (+00'21")

1008 / 1008

182 / 82

07'16"

(13'55")

07'14" (+01'00")

1003 / 2011

191 / 72

06'15"

(20'10")

06'14"

1002 / 3013

186 / 85

06'18"

(26'28")

06'16" (+00'02")

1003 / 4016

185 / 86

06'38"

(33'06")

06'37" (+00'23")

1001 / 5017

188 / 79

展開計圈分析

06'38"

(39'44")

06'34" (+00'20")

1008 / 6026

191 / 79

06'15"

(45'59")

06'14"

1002 / 7028

189 / 84

06'32"

(52'31")

06'30" (+00'16")

1004 / 8032

190 / 80

06'57"

(59'28")

06'56" (+00'42")

1001 / 9034

193 / 74

06'48"

(01:06'16")

06'45" (+00'31")

1005 / 10040

194 / 76

07'00"

(01:13'16")

06'57" (+00'43")

1005 / 11046

196 / 73

06'43"

(01:19'59")

06'40" (+00'26")

1005 / 12051

189 / 79

07'03"

(01:27'02")

07'02" (+00'48")

1001 / 13052

186 / 76

06'18"

(01:33'20")

06'15" (+00'01")

1006 / 14059

189 / 84

06'25"

(01:39'45")

06'23" (+00'09")

1003 / 15062

189 / 82

06'23"

(01:46'08")

06'21" (+00'07")

1004 / 16067

190 / 82

06'23"

(01:52'31")

06'21" (+00'07")

1002 / 17069

188 / 83

07'30"

(02:00'01")

07'29" (+01'15")

1000 / 18070

184 / 72

06'32"

(02:06'33")

06'31" (+00'17")

1000 / 19071

190 / 80

07'07"

(02:13'40")

07'06" (+00'52")

1002 / 20073

186 / 75

06'34"

(02:20'14")

06'33" (+00'19")

1001 / 21075

191 / 79

06'26"

(02:26'40")

06'24" (+00'10")

1004 / 22080

190 / 81

06'36"

(02:33'16")

06'33" (+00'19")

1006 / 23086

191 / 79

07'06"

(02:40'22")

07'05" (+00'51")

1000 / 24086

202 / 69

07'15"

(02:47'37")

07'13" (+00'59")

1003 / 25090

195 / 70

07'38"

(02:55'15")

07'35" (+01'21")

1004 / 26095

203 / 64

08'04"

(03:03'19")

07'59" (+01'45")

1010 / 27105

200 / 62

06'29"

(03:09'48")

06'28" (+00'14")

1001 / 28107

189 / 81

06'51"

(03:16'39")

06'50" (+00'36")

1000 / 29107

192 / 75

07'25"

(03:24'04")

07'23" (+01'09")

1003 / 30110

200 / 67

07'31"

(03:31'35")

07'28" (+01'14")

1005 / 31116

205 / 65

07'38"

(03:39'13")

07'34" (+01'20")

1006 / 32122

204 / 64

08'40"

(03:47'53")

08'39" (+02'25")

1001 / 33124

198 / 58

08'04"

(03:55'57")

08'04" (+01'50")

1000 / 34124

206 / 60

07'52"

(04:03'49")

07'47" (+01'33")

1009 / 35133

204 / 62

08'27"

(04:12'16")

08'25" (+02'11")

1002 / 36136

211 / 56

07'53"

(04:20'09")

07'49" (+01'35")

1008 / 37144

202 / 63

08'16"

(04:28'25")

08'15" (+02'01")

1000 / 38145

199 / 60

08'25"

(04:36'50")

08'21" (+02'07")

1006 / 39152

200 / 59

08'44"

(04:45'34")

08'42" (+02'28")

1003 / 40155

195 / 58

08'18"

(04:53'52")

08'17" (+02'03")

1000 / 41155

207 / 58

08'31"

(05:02'23")

08'30" (+02'16")

1001 / 42157

201 / 58

01'39"

(05:04'02")

07'30" (+01'16")

219 / 42377

196 / 67

腿傷...

賽前宣言: Go go go

賽後評分: 好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~128	65~79%
2:M馬拉松配速區	128~145	79~89%
3:T乳酸耐力區	145~149	89~92%
4:A無氧耐力區	149~158	92~97.5%
5:I最大耗氧區	158~163	97.5~100%
最大心率為163 點此去設定最大心率

3月累積里程 : 109.95 km

MW Watch 上傳 | 5 years ago

Ker Ventilatore, a-day 和其他 1 人說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'38"	00:06'38"
2	07'16"	00:13'54"
3	06'15"	00:20'09"
4	06'18"	00:26'27"
5	06'38"	00:33'05"
6	06'34"	00:39'39"
7	06'16"	00:45'55"
8	06'31"	00:52'26"
9	06'57"	00:59'23"
10	06'48"	01:06'11"
11	07'00"	01:13'11"
12	06'43"	01:19'54"
13	07'04"	01:26'58"
14	06'13"	01:33'11"
15	06'26"	01:39'37"
16	06'22"	01:45'59"
17	06'25"	01:52'24"
18	07'32"	01:59'56"
19	06'29"	02:06'25"
20	07'08"	02:13'33"
21	06'32"	02:20'05"
22	06'24"	02:26'29"
23	06'34"	02:33'03"
24	07'10"	02:40'13"
25	07'15"	02:47'28"
26	07'34"	02:55'02"
27	08'04"	03:03'06"
28	06'29"	03:09'35"
29	06'55"	03:16'30"
30	07'16"	03:23'46"
31	07'36"	03:31'22"
32	07'38"	03:39'00"
33	08'40"	03:47'40"
34	08'04"	03:55'44"
35	07'49"	04:03'33"
36	08'19"	04:11'52"
37	07'59"	04:19'51"
38	08'11"	04:28'02"
39	08'31"	04:36'33"
40	08'37"	04:45'10"
41	08'18"	04:53'28"
42	08'31"	05:01'59"
42.2	09'19"	05:04'02"