kakudes 2019/12/15 訓練日誌 | Marathon's World

kakudes 桃園
ID 86994

13 位追隨者

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全馬 | 04:08:52 | 05:53/km | 第17馬

2019 臺北馬拉松

官方成績
日期	2019-12-15
成績	04:08:52
總名次	- / -
分組名次	- / -
平均速度	05:53/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'18")

00:26'18"

00:52'39"

10 km

(00:52'39")

00:26'21" (+00'03")

15 km

(01:19'15")

00:26'36" (+00'18")

00:53'44" (+01'05")

20 km

(01:46'23")

00:27'08" (+00'50")

25 km

(02:14'37")

00:28'14" (+01'56")

00:58'06" (+05'27")

30 km

(02:44'29")

00:29'52" (+03'34")

35 km

(03:18'48")

00:34'19" (+08'01")

01:09'16" (+16'37")

40 km

(03:53'45")

00:34'57" (+08'39")

Finish

(04:08:52)

日期: 2019-12-15 06:30 - 平均心率: 165 - 卡路里: 3276 Cal - 平均步頻: 174 - 溫度: 20°C - 濕度: 82%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

05'32"

(05'32")

05'32" (+00'53")

1000 / 1000

2

05'06"

(10'39")

05'06" (+00'27")

1000 / 2000

3

05'13"

(15'52")

05'13" (+00'34")

1000 / 3000

4

05'13"

(21'06")

05'13" (+00'34")

1000 / 4000

5

05'11"

(26'17")

05'11" (+00'32")

1000 / 5000

展開計圈分析

6

05'16"

(31'33")

05'16" (+00'37")

1000 / 6000

7

05'15"

(36'49")

05'15" (+00'36")

1000 / 7000

8

05'08"

(41'57")

05'08" (+00'29")

1000 / 8000

9

00'13"

(42'10")

04'39"

46 / 8046

10

05'20"

(47'31")

05'20" (+00'41")

1000 / 9046

11

05'20"

(52'52")

05'20" (+00'41")

1000 / 10046

12

05'13"

(58'05")

05'13" (+00'34")

1000 / 11046

13

05'15"

(01:03'21")

05'15" (+00'36")

1000 / 12046

14

05'28"

(01:08'49")

05'28" (+00'49")

1000 / 13046

15

05'09"

(01:13'59")

05'09" (+00'30")

1000 / 14046

16

05'28"

(01:19'28")

05'28" (+00'49")

1000 / 15046

17

05'22"

(01:24'50")

05'22" (+00'43")

1000 / 16046

18

00'15"

(01:25'06")

05'25" (+00'46")

46 / 16093

19

05'20"

(01:30'26")

05'20" (+00'41")

1000 / 17093

20

05'32"

(01:35'59")

05'32" (+00'53")

1000 / 18093

21

05'23"

(01:41'22")

05'23" (+00'44")

1000 / 19093

22

05'27"

(01:46'50")

05'27" (+00'48")

1000 / 20093

23

05'44"

(01:52'35")

05'44" (+01'05")

1000 / 21093

24

05'33"

(01:58'08")

05'33" (+00'54")

1000 / 22093

25

05'43"

(02:03'52")

05'43" (+01'04")

1000 / 23093

26

05'34"

(02:09'27")

05'34" (+00'55")

1000 / 24093

27

00'15"

(02:09'43")

05'40" (+01'01")

46 / 24140

28

05'35"

(02:15'19")

05'35" (+00'56")

1000 / 25140

29

05'55"

(02:21'14")

05'55" (+01'16")

1000 / 26140

30

05'45"

(02:26'59")

05'45" (+01'06")

1000 / 27140

31

06'04"

(02:33'03")

06'04" (+01'25")

1000 / 28140

32

05'54"

(02:38'57")

05'54" (+01'15")

1000 / 29140

33

06'22"

(02:45'20")

06'22" (+01'43")

1000 / 30140

34

06'50"

(02:52'10")

06'50" (+02'11")

1000 / 31140

35

06'01"

(02:58'12")

06'01" (+01'22")

1000 / 32140

36

00'16"

(02:58'29")

06'03" (+01'24")

46 / 32186

37

07'44"

(03:06'14")

07'44" (+03'05")

1000 / 33186

38

06'20"

(03:12'34")

06'20" (+01'41")

1000 / 34186

39

07'19"

(03:19'54")

07'19" (+02'40")

1000 / 35186

40

06'56"

(03:26'51")

06'56" (+02'17")

1000 / 36186

41

06'22"

(03:33'13")

06'22" (+01'43")

1000 / 37186

42

07'04"

(03:40'18")

07'04" (+02'25")

1000 / 38186

43

07'58"

(03:48'17")

07'58" (+03'19")

1000 / 39186

44

06'31"

(03:54'48")

06'31" (+01'52")

1000 / 40186

45

05'59"

(04:00'48")

05'59" (+01'20")

1000 / 41186

46

04'22"

(04:05'11")

06'40" (+02'01")

656 / 41842

47

02'47"

(04:07'58")

05'35" (+00'56")

498 / 42341

賽後評分: 訓練不足，後段爆掉
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	119~145	65~79%
2:M馬拉松配速區	145~163	79~89%
3:T乳酸耐力區	163~169	89~92%
4:A無氧耐力區	169~179	92~97.5%
5:I最大耗氧區	179~184	97.5~100%
最大心率為184 點此去設定最大心率

12月累積里程 : 183.15 km

SKECHERS GORUN RIDE 8 累積 : 1292.8 km

TCX 2.0 上傳 | 5 years ago

呂理用, 傳奇《跑不動》和其他 2 人說推

·


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'33"	00:05'33"
2	05'07"	00:10'40"
3	05'13"	00:15'53"
4	05'14"	00:21'07"
5	05'11"	00:26'18"
6	05'16"	00:31'34"
7	05'15"	00:36'49"
8	05'08"	00:41'57"
9	05'20"	00:47'17"
10	05'22"	00:52'39"
11	05'14"	00:57'53"
12	05'14"	01:03'07"
13	05'31"	01:08'38"
14	05'07"	01:13'45"
15	05'30"	01:19'15"
16	05'26"	01:24'41"
17	05'15"	01:29'56"
18	05'37"	01:35'33"
19	05'23"	01:40'56"
20	05'27"	01:46'23"
21	05'47"	01:52'10"
22	05'29"	01:57'39"
23	05'44"	02:03'23"
24	05'32"	02:08'55"
25	05'42"	02:14'37"
26	05'51"	02:20'28"
27	05'43"	02:26'11"
28	06'07"	02:32'18"
29	05'56"	02:38'14"
30	06'15"	02:44'29"
31	06'51"	02:51'20"
32	06'06"	02:57'26"
33	07'41"	03:05'07"
34	06'19"	03:11'26"
35	07'22"	03:18'48"
36	06'57"	03:25'45"
37	06'24"	03:32'09"
38	07'02"	03:39'11"
39	07'38"	03:46'49"
40	06'56"	03:53'45"
41	08'27"	04:02'12"
42	03'58"	04:06'10"
42.5	05'23"	04:09'07"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

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