ZZJiang 2022/03/12 訓練日誌

ZZJiang 桃園
ID 154370

50 位追隨者

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ZZJiang

全馬 | 04:38:08 | 06:35/km | 第77馬

新北香魚川路跑(由2021/9/18延期)

官方成績
日期	2022-03-12
成績	04:38:08
總名次	42 / 766
分組名次	- / -
平均速度	06:35/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'09")

00:33'09" (+04'50")

01:01'28" (+01'16")

10 km

(01:01'28")

00:28'19"

15 km

(01:31'00")

00:29'32" (+01'13")

01:00'12"

20 km

(02:01'40")

00:30'40" (+02'21")

25 km

(02:31'13")

00:29'33" (+01'14")

01:03'34" (+03'22")

30 km

(03:05'14")

00:34'01" (+05'42")

35 km

(03:39'11")

00:33'57" (+05'38")

01:10'52" (+10'40")

40 km

(04:16'06")

00:36'55" (+08'36")

Finish

(04:38:08)

日期: 2022-03-12 06:00 - 總爬升: 785 m - 平均心率: 157 - 卡路里: 2273 Cal - 總步數: 44248 - 平均步頻: 159 - 平均步幅: 93 cm - 溫度: 21°C - 濕度: 66% - PM2.5: 良好(10)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

09'03"

(09'03")

09'02" (+04'01")

1001 / 1001

148 / 74

06'47"

(15'50")

06'46" (+01'45")

1000 / 2001

159 / 92

05'50"

(21'40")

05'48" (+00'47")

1002 / 3004

164 / 104

05'58"

(27'38")

05'57" (+00'56")

1000 / 4004

165 / 101

05'58"

(33'36")

05'57" (+00'56")

1001 / 5006

144 / 116

展開計圈分析

06'19"

(39'55")

06'17" (+01'16")

1002 / 6009

133 / 118

05'02"

(44'57")

05'01"

1001 / 7010

160 / 123

05'23"

(50'20")

05'22" (+00'21")

1002 / 8012

118 / 157

06'07"

(56'27")

06'06" (+01'05")

1001 / 9014

162 / 100

05'50"

(01:02'17")

05'49" (+00'48")

1000 / 10015

155 / 110

06'36"

(01:08'53")

06'35" (+01'34")

1000 / 11015

138 / 109

05'51"

(01:14'44")

05'50" (+00'49")

1001 / 12017

139 / 122

05'32"

(01:20'16")

05'31" (+00'30")

1002 / 13019

174 / 103

05'39"

(01:25'55")

05'38" (+00'37")

1002 / 14022

161 / 109

06'33"

(01:32'28")

06'32" (+01'31")

1002 / 15024

156 / 97

05'31"

(01:37'59")

05'30" (+00'29")

1002 / 16026

163 / 111

06'34"

(01:44'33")

06'33" (+01'32")

1001 / 17027

149 / 101

06'41"

(01:51'14")

06'40" (+01'39")

1000 / 18028

159 / 93

06'02"

(01:57'16")

06'01" (+01'00")

1002 / 19030

157 / 105

06'18"

(02:03'34")

06'17" (+01'16")

1000 / 20031

160 / 98

05'35"

(02:09'09")

05'34" (+00'33")

1000 / 21032

168 / 106

06'44"

(02:15'53")

06'42" (+01'41")

1002 / 22034

167 / 89

05'49"

(02:21'42")

05'48" (+00'47")

1001 / 23036

169 / 101

06'18"

(02:28'00")

06'17" (+01'16")

1002 / 24038

176 / 90

05'35"

(02:33'35")

05'34" (+00'33")

1002 / 25041

162 / 110

07'33"

(02:41'08")

07'32" (+02'31")

1001 / 26042

160 / 82

05'48"

(02:46'56")

05'47" (+00'46")

1002 / 27045

169 / 101

07'06"

(02:54'02")

07'05" (+02'04")

1001 / 28046

165 / 85

07'57"

(03:01'59")

07'56" (+02'55")

1001 / 29048

156 / 80

06'43"

(03:08'42")

06'42" (+01'41")

1002 / 30050

166 / 89

06'39"

(03:15'21")

06'38" (+01'37")

1000 / 31051

175 / 85

07'35"

(03:22'56")

07'34" (+02'33")

1001 / 32052

162 / 81

06'44"

(03:29'40")

06'43" (+01'42")

1000 / 33053

136 / 108

06'52"

(03:36'32")

06'51" (+01'50")

1000 / 34053

173 / 83

09'02"

(03:45'34")

09'01" (+04'00")

1000 / 35053

176 / 62

07'49"

(03:53'23")

07'48" (+02'47")

1000 / 36054

172 / 74

06'31"

(03:59'54")

06'30" (+01'29")

1000 / 37055

171 / 89

06'57"

(04:06'51")

06'56" (+01'55")

1001 / 38057

167 / 86

07'20"

(04:14'11")

07'19" (+02'18")

1000 / 39058

165 / 82

06'09"

(04:20'20")

06'08" (+01'07")

1001 / 40059

179 / 90

13'04"

(04:33'24")

13'03" (+08'02")

1000 / 41060

133 / 57

04'51"

(04:38'15")

13'49" (+08'48")

351 / 41411

139 / 51

賽前宣言: 無超期待

賽後評分: 補給很讚防疫衛生很OK
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

3月累積里程 : 200.19 km

母子鱷魚ㄚ拖 III_Blue Grey 累積 : 1007.8 km

MW Watch 上傳 | 2 years ago

龍厚穎說推

留言


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'58"	00:08'58"
2	06'45"	00:15'43"
3	05'44"	00:21'27"
4	05'55"	00:27'22"
5	05'47"	00:33'09"
6	06'20"	00:39'29"
7	04'55"	00:44'24"
8	05'18"	00:49'42"
9	05'50"	00:55'32"
10	05'56"	01:01'28"
11	06'25"	01:07'53"
12	05'36"	01:13'29"
13	05'47"	01:19'16"
14	05'33"	01:24'49"
15	06'11"	01:31'00"
16	05'42"	01:36'42"
17	06'19"	01:43'01"
18	06'30"	01:49'31"
19	06'01"	01:55'32"
20	06'08"	02:01'40"
21	05'30"	02:07'10"
22	06'34"	02:13'44"
23	05'51"	02:19'35"
24	05'50"	02:25'25"
25	05'48"	02:31'13"
26	06'45"	02:37'58"
27	06'21"	02:44'19"
28	06'12"	02:50'31"
29	07'09"	02:57'40"
30	07'34"	03:05'14"
31	06'37"	03:11'51"
32	07'37"	03:19'28"
33	06'16"	03:25'44"
34	06'36"	03:32'20"
35	06'51"	03:39'11"
36	10'01"	03:49'12"
37	06'16"	03:55'28"
38	06'54"	04:02'22"
39	06'31"	04:08'53"
40	07'13"	04:16'06"
41	06'27"	04:22'33"
42	14'44"	04:37'17"
41.4	-1'-38"	04:38'15"