宋孟旭 2022/12/11 訓練日誌 | Marathon's World

宋孟旭高雄
ID 663815

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恭喜完成了初馬

全馬 | 04:46:29 | 06:47/km | 第1馬

2022 屏東高樹蜜鄉馬拉松(由2022/5/1延期)

官方成績
日期	2022-12-11
成績	04:46:29
總名次	- / -
分組名次	- / -
平均速度	06:47/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'29")

00:29'29" (+02'01")

00:57'19" (+01'51")

10 km

(00:57'19")

00:27'50" (+00'22")

15 km

(01:24'47")

00:27'28"

00:55'28"

20 km

(01:52'47")

00:28'00" (+00'32")

25 km

(02:24'11")

00:31'24" (+03'56")

01:06'46" (+11'18")

30 km

(02:59'33")

00:35'22" (+07'54")

35 km

(03:39'56")

00:40'23" (+12'55")

01:25'16" (+29'48")

40 km

(04:24'49")

00:44'53" (+17'25")

Finish

(04:46:29)

日期: 2022-12-11 06:00 - 總爬升: 305 m - 平均心率: 139 - 卡路里: 2457 Cal - 平均步頻: 170 - 溫度: 17°C - 濕度: 97%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

03'05"

(03'05")

06'10" (+00'57")

500 / 500

2

02'55"

(06'01")

05'51" (+00'38")

500 / 1000

3

03'56"

(09'57")

07'52" (+02'39")

500 / 1500

4

02'41"

(12'39")

05'23" (+00'10")

500 / 2000

5

02'44"

(15'24")

05'29" (+00'16")

500 / 2500

展開計圈分析

6

02'46"

(18'10")

05'32" (+00'19")

500 / 3000

7

02'42"

(20'52")

05'25" (+00'12")

500 / 3500

8

02'49"

(23'42")

05'38" (+00'25")

500 / 4000

9

02'52"

(26'34")

05'44" (+00'31")

500 / 4500

10

02'54"

(29'29")

05'49" (+00'36")

500 / 5000

11

02'48"

(32'17")

05'36" (+00'23")

500 / 5500

12

02'48"

(35'06")

05'37" (+00'24")

500 / 6000

13

02'47"

(37'54")

05'35" (+00'22")

500 / 6500

14

02'48"

(40'42")

05'36" (+00'23")

500 / 7000

15

02'48"

(43'31")

05'37" (+00'24")

500 / 7500

16

02'44"

(46'15")

05'28" (+00'15")

500 / 8000

17

02'46"

(49'01")

05'32" (+00'19")

500 / 8500

18

02'46"

(51'47")

05'32" (+00'19")

500 / 9000

19

02'42"

(54'30")

05'25" (+00'12")

500 / 9500

20

02'45"

(57'15")

05'30" (+00'17")

500 / 10000

21

02'48"

(01:00'04")

05'37" (+00'24")

500 / 10500

22

02'48"

(01:02'53")

05'37" (+00'24")

500 / 11000

23

02'43"

(01:05'37")

05'27" (+00'14")

500 / 11500

24

02'44"

(01:08'22")

05'29" (+00'16")

500 / 12000

25

02'47"

(01:11'09")

05'34" (+00'21")

500 / 12500

26

02'55"

(01:14'05")

05'51" (+00'38")

500 / 13000

27

02'36"

(01:16'41")

05'13"

500 / 13500

28

02'37"

(01:19'19")

05'15" (+00'02")

500 / 14000

29

02'41"

(01:22'00")

05'22" (+00'09")

500 / 14500

30

02'47"

(01:24'47")

05'34" (+00'21")

500 / 15000

31

02'41"

(01:27'29")

05'23" (+00'10")

500 / 15500

32

02'42"

(01:30'11")

05'24" (+00'11")

500 / 16000

33

02'39"

(01:32'51")

05'19" (+00'06")

500 / 16500

34

02'40"

(01:35'32")

05'21" (+00'08")

500 / 17000

35

02'44"

(01:38'16")

05'28" (+00'15")

500 / 17500

36

02'47"

(01:41'03")

05'34" (+00'21")

500 / 18000

37

03'15"

(01:44'19")

06'31" (+01'18")

500 / 18500

38

02'48"

(01:47'07")

05'36" (+00'23")

500 / 19000

39

02'50"

(01:49'58")

05'41" (+00'28")

500 / 19500

40

02'49"

(01:52'47")

05'38" (+00'25")

500 / 20000

41

02'49"

(01:55'37")

05'39" (+00'26")

500 / 20500

42

03'19"

(01:58'56")

06'38" (+01'25")

500 / 21000

43

02'55"

(02:01'52")

05'50" (+00'37")

500 / 21500

44

02'54"

(02:04'46")

05'49" (+00'36")

500 / 22000

45

03'27"

(02:08'14")

06'55" (+01'42")

500 / 22500

46

02'55"

(02:11'09")

05'50" (+00'37")

500 / 23000

47

02'58"

(02:14'08")

05'57" (+00'44")

500 / 23500

48

03'06"

(02:17'14")

06'13" (+01'00")

500 / 24000

49

03'16"

(02:20'31")

06'33" (+01'20")

500 / 24500

50

03'40"

(02:24'11")

07'20" (+02'07")

500 / 25000

51

03'16"

(02:27'28")

06'33" (+01'20")

500 / 25500

52

03'22"

(02:30'51")

06'44" (+01'31")

500 / 26000

53

04'19"

(02:35'10")

08'38" (+03'25")

500 / 26500

54

03'04"

(02:38'14")

06'08" (+00'55")

500 / 27000

55

03'07"

(02:41'21")

06'14" (+01'01")

500 / 27500

56

03'13"

(02:44'35")

06'26" (+01'13")

500 / 28000

57

03'22"

(02:47'58")

06'45" (+01'32")

500 / 28500

58

03'51"

(02:51'49")

07'42" (+02'29")

500 / 29000

59

04'19"

(02:56'09")

08'39" (+03'26")

500 / 29500

60

03'24"

(02:59'33")

06'48" (+01'35")

500 / 30000

61

03'18"

(03:02'51")

06'36" (+01'23")

500 / 30500

62

03'20"

(03:06'12")

06'41" (+01'28")

500 / 31000

63

03'35"

(03:09'47")

07'10" (+01'57")

500 / 31500

64

03'53"

(03:13'40")

07'46" (+02'33")

500 / 32000

65

04'20"

(03:18'01")

08'41" (+03'28")

500 / 32500

66

03'59"

(03:22'00")

07'58" (+02'45")

500 / 33000

67

03'54"

(03:25'54")

07'48" (+02'35")

500 / 33500

68

05'05"

(03:31'00")

10'11" (+04'58")

500 / 34000

69

05'00"

(03:36'00")

10'00" (+04'47")

500 / 34500

70

03'56"

(03:39'56")

07'52" (+02'39")

500 / 35000

71

04'07"

(03:44'04")

08'15" (+03'02")

500 / 35500

72

04'23"

(03:48'28")

08'47" (+03'34")

500 / 36000

73

03'56"

(03:52'24")

07'52" (+02'39")

500 / 36500

74

04'08"

(03:56'33")

08'17" (+03'04")

500 / 37000

75

03'56"

(04:00'29")

07'52" (+02'39")

500 / 37500

76

04'46"

(04:05'15")

09'32" (+04'19")

500 / 38000

77

05'25"

(04:10'40")

10'50" (+05'37")

500 / 38500

78

03'58"

(04:14'39")

07'56" (+02'43")

500 / 39000

79

04'30"

(04:19'09")

09'01" (+03'48")

500 / 39500

80

05'39"

(04:24'49")

11'19" (+06'06")

500 / 40000

81

03'58"

(04:28'48")

07'56" (+02'43")

500 / 40500

82

04'10"

(04:32'58")

08'21" (+03'08")

500 / 41000

83

04'36"

(04:37'35")

09'13" (+04'00")

500 / 41500

84

04'18"

(04:41'53")

08'36" (+03'23")

500 / 42000

85

04'17"

(04:46'11")

08'35" (+03'22")

500 / 42500

練不夠，再努力。2023要破4。

賽後評分: 繼續辦，2023要破4。
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

12月累積里程 : 222.65 km

TCX 2.0 上傳 | 1 year ago

Miles 說推

·


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'01"	00:06'01"
2	06'38"	00:12'39"
3	05'31"	00:18'10"
4	05'32"	00:23'42"
5	05'47"	00:29'29"
6	05'37"	00:35'06"
7	05'36"	00:40'42"
8	05'33"	00:46'15"
9	05'33"	00:51'48"
10	05'31"	00:57'19"
11	05'34"	01:02'53"
12	05'29"	01:08'22"
13	05'43"	01:14'05"
14	05'14"	01:19'19"
15	05'28"	01:24'47"
16	05'24"	01:30'11"
17	05'21"	01:35'32"
18	05'31"	01:41'03"
19	06'04"	01:47'07"
20	05'40"	01:52'47"
21	06'09"	01:58'56"
22	05'50"	02:04'46"
23	06'23"	02:11'09"
24	06'05"	02:17'14"
25	06'57"	02:24'11"
26	06'40"	02:30'51"
27	07'23"	02:38'14"
28	06'21"	02:44'35"
29	07'14"	02:51'49"
30	07'44"	02:59'33"
31	06'39"	03:06'12"
32	07'28"	03:13'40"
33	08'20"	03:22'00"
34	09'00"	03:31'00"
35	08'56"	03:39'56"
36	08'32"	03:48'28"
37	08'05"	03:56'33"
38	08'42"	04:05'15"
39	09'24"	04:14'39"
40	10'10"	04:24'49"
41	08'09"	04:32'58"
42	08'56"	04:41'54"
42.6	08'17"	04:46'29"

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

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