林文瑞 2021/12/12 訓練日誌

林文瑞屏東
ID 340667

18 位追隨者

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林文瑞

全馬 | 04:43:03 | 06:42/km | 第15馬

2021 第38屆曾文水庫馬拉松

官方成績
日期	2021-12-12
成績	04:43:03
總名次	- / -
分組名次	- / -
平均速度	06:42/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'03")

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

00:56'29" (+02'47")

10 km

(00:56'29")

00:29'26" (+02'45")

15 km

(01:23'30")

00:27'01" (+00'20")

00:53'42"

20 km

(01:50'11")

00:26'41"

25 km

(02:20'17")

00:30'06" (+03'25")

01:11'06" (+17'24")

30 km

(03:01'17")

00:41'00" (+14'19")

35 km

(03:40'46")

00:39'29" (+12'48")

01:17'28" (+23'46")

40 km

(04:18'45")

00:37'59" (+11'18")

Finish

(04:43:03)

日期: 2021-12-12 07:01 - 總爬升: 669 m - 平均心率: 154 - 卡路里: 2593 Cal - 總步數: 45686 - 平均步頻: 161 - 平均步幅: 93 cm - 溫度: 15°C - 濕度: 98% - PM2.5: 良好(30)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'37"

(05'37")

05'36" (+00'59")

1002 / 1002

178 / 99

05'22"

(10'59")

05'21" (+00'44")

1000 / 2003

182 / 102

05'21"

(16'20")

05'20" (+00'43")

1001 / 3005

182 / 102

04'58"

(21'18")

04'57" (+00'20")

1000 / 4005

183 / 109

05'47"

(27'05")

05'46" (+01'09")

1002 / 5007

181 / 95

展開計圈分析

07'15"

(34'20")

07'14" (+02'37")

1001 / 6009

159 / 86

05'53"

(40'13")

05'51" (+01'14")

1003 / 7012

183 / 93

05'21"

(45'34")

05'20" (+00'43")

1000 / 8012

185 / 100

05'39"

(51'13")

05'38" (+01'01")

1001 / 9014

186 / 95

05'26"

(56'39")

05'25" (+00'48")

1001 / 10015

189 / 97

06'09"

(01:02'48")

06'09" (+01'32")

1000 / 11015

184 / 88

04'54"

(01:07'42")

04'53" (+00'16")

1003 / 12018

182 / 112

05'03"

(01:12'45")

05'02" (+00'25")

1000 / 13018

187 / 105

05'27"

(01:18'12")

05'26" (+00'49")

1001 / 14020

188 / 97

05'32"

(01:23'44")

05'31" (+00'54")

1001 / 15022

190 / 94

05'22"

(01:29'06")

05'21" (+00'44")

1001 / 16023

178 / 104

04'38"

(01:33'44")

04'37"

1000 / 17024

188 / 114

05'23"

(01:39'07")

05'22" (+00'45")

1000 / 18025

186 / 99

06'03"

(01:45'10")

06'02" (+01'25")

1000 / 19025

178 / 92

05'18"

(01:50'28")

05'17" (+00'40")

1001 / 20026

186 / 101

05'37"

(01:56'05")

05'36" (+00'59")

1000 / 21027

187 / 94

05'15"

(02:01'20")

05'14" (+00'37")

1002 / 22029

187 / 101

06'01"

(02:07'21")

06'00" (+01'23")

1002 / 23032

187 / 88

06'41"

(02:14'02")

06'40" (+02'03")

1000 / 24032

171 / 87

06'41"

(02:20'43")

06'39" (+02'02")

1002 / 25035

174 / 86

07'50"

(02:28'33")

07'50" (+03'13")

1000 / 26035

124 / 102

09'58"

(02:38'31")

09'57" (+05'20")

1000 / 27036

114 / 87

08'25"

(02:46'56")

08'23" (+03'46")

1002 / 28038

147 / 80

06'21"

(02:53'17")

06'20" (+01'43")

1001 / 29039

183 / 85

08'47"

(03:02'04")

08'46" (+04'09")

1001 / 30041

128 / 88

08'40"

(03:10'44")

08'39" (+04'02")

1000 / 31041

118 / 97

08'12"

(03:18'56")

08'10" (+03'33")

1002 / 32044

151 / 80

06'35"

(03:25'31")

06'34" (+01'57")

1000 / 33045

171 / 88

07'52"

(03:33'23")

07'52" (+03'15")

1000 / 34045

151 / 84

08'18"

(03:41'41")

08'16" (+03'39")

1002 / 35047

146 / 82

08'16"

(03:49'57")

08'15" (+03'38")

1000 / 36048

144 / 83

06'44"

(03:56'41")

06'43" (+02'06")

1000 / 37048

163 / 90

06'13"

(04:02'54")

06'12" (+01'35")

1000 / 38049

166 / 96

08'10"

(04:11'04")

08'09" (+03'32")

1000 / 39049

142 / 85

08'43"

(04:19'47")

08'42" (+04'05")

1001 / 40050

136 / 83

08'15"

(04:28'02")

08'14" (+03'37")

1000 / 41051

128 / 94

10'21"

(04:38'23")

10'20" (+05'43")

1000 / 42052

121 / 79

04'40"

(04:43'03")

10'39" (+06'02")

437 / 42489

118 / 79

才一天睡眠品質不佳，隔天雙腳馬上抗議，差點爆了 🤣。

賽後評分: 都不錯
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~148	65~79%
2:M馬拉松配速區	148~167	79~89%
3:T乳酸耐力區	167~172	89~92%
4:A無氧耐力區	172~183	92~97.5%
5:I最大耗氧區	183~188	97.5~100%
最大心率為188 點此去設定最大心率

12月累積里程 : 224.47 km

MW Watch 上傳 | 3 years ago

呂小豪, hung 和其他 5 人說推

留言

沈麗鳳晚安～嗑馬愉悅，要動茲，睡眠要充足哦…好好給它壓壓驚😁

2021-12-12 21:01 ·

1 個人推


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'37"	00:05'37"
2	05'22"	00:10'59"
3	05'19"	00:16'18"
4	04'57"	00:21'15"
5	05'48"	00:27'03"
6	07'14"	00:34'17"
7	05'52"	00:40'09"
8	05'20"	00:45'29"
9	05'38"	00:51'07"
10	05'22"	00:56'29"
11	06'13"	01:02'42"
12	04'52"	01:07'34"
13	05'02"	01:12'36"
14	05'24"	01:18'00"
15	05'30"	01:23'30"
16	05'23"	01:28'53"
17	04'38"	01:33'31"
18	05'18"	01:38'49"
19	06'04"	01:44'53"
20	05'18"	01:50'11"
21	05'33"	01:55'44"
22	05'14"	02:00'58"
23	05'59"	02:06'57"
24	06'42"	02:13'39"
25	06'38"	02:20'17"
26	07'32"	02:27'49"
27	10'00"	02:37'49"
28	08'38"	02:46'27"
29	06'19"	02:52'46"
30	08'31"	03:01'17"
31	08'36"	03:09'53"
32	08'31"	03:18'24"
33	06'19"	03:24'43"
34	07'54"	03:32'37"
35	08'09"	03:40'46"
36	07'45"	03:48'31"
37	07'31"	03:56'02"
38	05'54"	04:01'56"
39	07'43"	04:09'39"
40	09'06"	04:18'45"
41	08'12"	04:26'57"
42	09'59"	04:36'56"
42.5	12'25"	04:43'03"