于立根 2022/01/08 訓練日誌

于立根花蓮
ID 338363

31 位追隨者

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于立根

全馬 | 05:41:10 | 08:05/km | 第54馬

2022 陽明山超級馬拉松

官方成績
日期	2022-01-08
成績	05:41:10
總名次	- / -
分組名次	- / -
平均速度	08:05/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:38'59")

00:38'59" (+07'11")

01:22'58" (+13'06")

10 km

(01:22'58")

00:43'59" (+12'11")

15 km

(01:54'46")

00:31'48"

01:09'52"

20 km

(02:32'50")

00:38'04" (+06'16")

25 km

(03:11'21")

00:38'31" (+06'43")

01:22'14" (+12'22")

30 km

(03:55'04")

00:43'43" (+11'55")

35 km

(04:37'18")

00:42'14" (+10'26")

01:15'55" (+06'03")

40 km

(05:10'59")

00:33'41" (+01'53")

Finish

(05:41:10)

日期: 2022-01-08 06:02 - 總爬升: 1264 m - 地點: 至善國中 - 天氣: 陰雨 - 平均心率: 155 - 卡路里: 3020 Cal - 總步數: 53444 - 平均步頻: 156 - 平均步幅: 78 cm - 溫度: 11°C - 濕度: 94% - PM2.5: 良好(9)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'01"

(07'01")

07'00" (+01'08")

1000 / 1000

177 / 80

07'58"

(14'59")

07'57" (+02'05")

1001 / 2002

169 / 73

08'10"

(23'09")

08'09" (+02'17")

1000 / 3002

161 / 75

07'35"

(30'44")

07'34" (+01'42")

1000 / 4003

152 / 86

08'19"

(39'03")

08'18" (+02'26")

1000 / 5003

162 / 74

展開計圈分析

07'23"

(46'26")

07'22" (+01'30")

1000 / 6004

174 / 77

09'27"

(55'53")

09'26" (+03'34")

1001 / 7005

143 / 74

08'45"

(01:04'38")

08'43" (+02'51")

1002 / 8008

155 / 73

08'39"

(01:13'17")

08'38" (+02'46")

1000 / 9008

156 / 74

09'51"

(01:23'08")

09'50" (+03'58")

1001 / 10010

139 / 72

05'53"

(01:29'01")

05'52"

1001 / 11011

182 / 93

06'16"

(01:35'17")

06'15" (+00'23")

1002 / 12013

181 / 87

06'09"

(01:41'26")

06'08" (+00'16")

1001 / 13014

182 / 89

06'43"

(01:48'09")

06'41" (+00'49")

1002 / 14017

175 / 85

07'04"

(01:55'13")

07'03" (+01'11")

1000 / 15018

171 / 82

07'26"

(02:02'39")

07'25" (+01'33")

1001 / 16019

166 / 80

07'11"

(02:09'50")

07'10" (+01'18")

1001 / 17020

168 / 82

07'04"

(02:16'54")

07'03" (+01'11")

1000 / 18021

168 / 83

06'59"

(02:23'53")

06'58" (+01'06")

1000 / 19022

171 / 83

10'14"

(02:34'07")

10'13" (+04'21")

1000 / 20023

131 / 74

08'12"

(02:42'19")

08'11" (+02'19")

1000 / 21024

158 / 77

06'35"

(02:48'54")

06'34" (+00'42")

1002 / 22026

180 / 84

07'05"

(02:55'59")

07'04" (+01'12")

1001 / 23027

166 / 84

09'23"

(03:05'22")

09'22" (+03'30")

1000 / 24028

137 / 77

06'46"

(03:12'08")

06'45" (+00'53")

1002 / 25030

168 / 88

09'05"

(03:21'13")

09'03" (+03'11")

1002 / 26032

145 / 75

07'17"

(03:28'30")

07'16" (+01'24")

1000 / 27033

168 / 81

09'09"

(03:37'39")

09'09" (+03'17")

1000 / 28033

144 / 75

08'47"

(03:46'26")

08'46" (+02'54")

1000 / 29033

148 / 76

09'52"

(03:56'18")

09'50" (+03'58")

1002 / 30036

144 / 70

11'28"

(04:07'46")

11'27" (+05'35")

1000 / 31036

124 / 70

12'26"

(04:20'12")

12'24" (+06'32")

1002 / 32038

117 / 68

05'54"

(04:26'06")

05'54" (+00'02")

1000 / 33038

188 / 89

06'04"

(04:32'10")

06'04" (+00'12")

1000 / 34038

189 / 87

06'08"

(04:38'18")

06'07" (+00'15")

1000 / 35038

188 / 86

06'35"

(04:44'53")

06'34" (+00'42")

1001 / 36040

181 / 83

07'00"

(04:51'53")

07'00" (+01'08")

1000 / 37040

174 / 82

06'55"

(04:58'48")

06'54" (+01'02")

1001 / 38042

172 / 83

06'08"

(05:04'56")

06'07" (+00'15")

1000 / 39042

189 / 85

07'09"

(05:12'05")

07'08" (+01'16")

1000 / 40043

169 / 82

06'02"

(05:18'07")

06'01" (+00'09")

1000 / 41043

182 / 90

23'03"

(05:41'10")

25'24" (+19'32")

906 / 41950

100 / 39

硬

賽前宣言: 朝聖來了

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

1月累積里程 : 143.53 km

MW Watch 上傳 | 2 years ago

留言


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'01"	00:07'01"
2	07'57"	00:14'58"
3	08'09"	00:23'07"
4	07'36"	00:30'43"
5	08'16"	00:38'59"
6	07'21"	00:46'20"
7	09'23"	00:55'43"
8	08'46"	01:04'29"
9	08'33"	01:13'02"
10	09'56"	01:22'58"
11	05'50"	01:28'48"
12	06'09"	01:34'57"
13	06'07"	01:41'04"
14	06'40"	01:47'44"
15	07'02"	01:54'46"
16	07'24"	02:02'10"
17	06'46"	02:08'56"
18	07'20"	02:16'16"
19	06'36"	02:22'52"
20	09'58"	02:32'50"
21	08'50"	02:41'40"
22	06'30"	02:48'10"
23	06'06"	02:54'16"
24	09'47"	03:04'03"
25	07'18"	03:11'21"
26	09'06"	03:20'27"
27	06'52"	03:27'19"
28	08'54"	03:36'13"
29	08'43"	03:44'56"
30	10'08"	03:55'04"
31	11'08"	04:06'12"
32	11'48"	04:18'00"
33	07'06"	04:25'06"
34	06'05"	04:31'11"
35	06'07"	04:37'18"
36	06'33"	04:43'51"
37	06'49"	04:50'40"
38	07'05"	04:57'45"
39	06'04"	05:03'49"
40	07'10"	05:10'59"
41	05'58"	05:16'57"
42	12'47"	05:29'44"
42.0	-242'-13"	05:41'10"