柯明志 2019/11/10 訓練日誌

柯明志桃園
ID 19117

35 位追隨者

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柯明志

全馬 | 03:31:00 | 05:00/km | 第7馬

2019 板橋馬拉松路跑賽

官方成績
日期	2019-11-10
成績	03:31:00
總名次	65 / 1126
分組名次	64 / 973
平均速度	05:00/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:23'44")

00:23'44" (+00'15")

00:47'22" (+00'14")

10 km

(00:47'22")

00:23'38" (+00'09")

15 km

(01:11'01")

00:23'39" (+00'10")

00:47'08"

20 km

(01:34'30")

00:23'29"

25 km

(01:58'25")

00:23'55" (+00'26")

00:47'54" (+00'46")

30 km

(02:22'24")

00:23'59" (+00'30")

35 km

(02:48'19")

00:25'55" (+02'26")

00:53'17" (+06'09")

40 km

(03:15'41")

00:27'22" (+03'53")

Finish

(03:31:00)

日期: 2019-11-10 06:30 - 總爬升: 327 m - 平均心率: 158 - 卡路里: 2609 Cal - 總步數: 40360 - 平均步頻: 191 - 平均步幅: 105 cm - 溫度: 18°C - 濕度: 72% - PM2.5: 良好(7)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

04'46"

(04'46")

04'44" (+00'06")

1004 / 1004

187 / 112

04'50"

(09'36")

04'48" (+00'10")

1005 / 2009

190 / 109

04'42"

(14'18")

04'41" (+00'03")

1003 / 3013

190 / 112

04'42"

(19'00")

04'40" (+00'02")

1003 / 4017

190 / 112

04'45"

(23'45")

04'44" (+00'06")

1002 / 5019

189 / 111

展開計圈分析

04'45"

(28'30")

04'43" (+00'05")

1004 / 6024

189 / 111

04'50"

(33'20")

04'46" (+00'08")

1010 / 7034

189 / 110

04'41"

(38'01")

04'38"

1009 / 8044

189 / 113

04'44"

(42'45")

04'42" (+00'04")

1006 / 9051

189 / 112

04'41"

(47'26")

04'39" (+00'01")

1003 / 10054

190 / 112

04'48"

(52'14")

04'45" (+00'07")

1009 / 11064

189 / 110

04'42"

(56'56")

04'41" (+00'03")

1001 / 12065

191 / 111

04'46"

(01:01'42")

04'43" (+00'05")

1008 / 13073

190 / 111

04'44"

(01:06'26")

04'42" (+00'04")

1005 / 14078

191 / 110

04'39"

(01:11'05")

04'38"

1000 / 15079

191 / 112

04'48"

(01:15'53")

04'45" (+00'07")

1008 / 16088

190 / 110

04'42"

(01:20'35")

04'39" (+00'01")

1008 / 17097

191 / 111

04'39"

(01:25'14")

04'38"

1002 / 18099

191 / 112

04'41"

(01:29'55")

04'38"

1009 / 19108

190 / 112

04'42"

(01:34'37")

04'39" (+00'01")

1007 / 20116

191 / 111

04'51"

(01:39'28")

04'49" (+00'11")

1006 / 21122

190 / 108

04'50"

(01:44'18")

04'49" (+00'11")

1001 / 22124

192 / 107

04'46"

(01:49'04")

04'45" (+00'07")

1000 / 23124

189 / 110

04'46"

(01:53'50")

04'43" (+00'05")

1009 / 24133

190 / 111

04'42"

(01:58'32")

04'39" (+00'01")

1007 / 25141

190 / 112

04'51"

(02:03'23")

04'49" (+00'11")

1006 / 26147

191 / 108

04'44"

(02:08'07")

04'42" (+00'04")

1004 / 27151

193 / 109

04'47"

(02:12'54")

04'45" (+00'07")

1006 / 28158

193 / 108

04'45"

(02:17'39")

04'44" (+00'06")

1002 / 29161

193 / 109

04'52"

(02:22'31")

04'51" (+00'13")

1001 / 30162

193 / 106

05'00"

(02:27'31")

04'59" (+00'21")

1000 / 31162

193 / 103

05'01"

(02:32'32")

05'01" (+00'23")

1000 / 32162

193 / 102

05'09"

(02:37'41")

05'08" (+00'30")

1002 / 33165

193 / 100

05'10"

(02:42'51")

05'09" (+00'31")

1000 / 34165

193 / 99

05'38"

(02:48'29")

05'36" (+00'58")

1003 / 35169

190 / 93

05'35"

(02:54'04")

05'32" (+00'54")

1007 / 36177

190 / 94

05'20"

(02:59'24")

05'17" (+00'39")

1007 / 37184

192 / 98

05'15"

(03:04'39")

05'12" (+00'34")

1008 / 38193

193 / 99

05'36"

(03:10'15")

05'35" (+00'57")

1000 / 39193

190 / 93

05'39"

(03:15'54")

05'38" (+01'00")

1002 / 40196

190 / 93

05'45"

(03:21'39")

05'43" (+01'05")

1003 / 41199

190 / 91

05'42"

(03:27'21")

05'40" (+01'02")

1004 / 42204

190 / 92

賽後評分: 新的比賽路線很適合跑馬
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	118~143	65~79%
2:M馬拉松配速區	143~161	79~89%
3:T乳酸耐力區	161~167	89~92%
4:A無氧耐力區	167~177	92~97.5%
5:I最大耗氧區	177~182	97.5~100%
最大心率為182 點此去設定最大心率

11月累積里程 : 304.62 km

mizuno ekiden spirit 2 累積 : 526.5 km

MW Watch 上傳 | 5 years ago

阿哲, 枝欽和其他 8 人說推

留言

Jason Hsu 恭喜高速完賽👏

2019-11-10 17:23 ·

周國光 A咖！恭喜上凸台了！

2019-11-12 07:54 ·


	目標心跳區間: 114~ 149

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