陳士弘 2023/11/04 訓練日誌

陳士弘台中
ID 108610

344 位追隨者

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陳士弘

全馬 | 06:38:20 | 09:26/km | 第44馬

2023 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2023-11-04
成績	06:38:20
總名次	- / -
分組名次	- / -
平均速度	09:26/km

官方證書

陳士弘

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:37'05")

00:37'05" (+02'56")

01:18'16" (+07'15")

10 km

(01:18'16")

00:41'11" (+07'02")

15 km

(02:05'24")

00:47'08" (+12'59")

01:23'30" (+12'29")

20 km

(02:41'46")

00:36'22" (+02'13")

25 km

(03:20'06")

00:38'20" (+04'11")

01:25'23" (+14'22")

30 km

(04:07'09")

00:47'03" (+12'54")

35 km

(04:44'01")

00:36'52" (+02'43")

01:11'01"

40 km

(05:18'10")

00:34'09"

Finish

(06:38:20)

日期: 2023-11-04 06:40 - 總爬升: 541 m - 平均心率: 131 - 卡路里: 2816 Cal - 平均步頻: 164 - 溫度: 22°C - 濕度: 78%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'24"

(07'24")

07'24" (+04'03")

1000 / 1000

07'18"

(14'43")

07'18" (+03'57")

1000 / 2000

07'01"

(21'44")

07'01" (+03'40")

1000 / 3000

07'20"

(29'04")

07'20" (+03'59")

1000 / 4000

08'00"

(37'05")

08'00" (+04'39")

1000 / 5000

展開計圈分析

10'26"

(47'31")

10'26" (+07'05")

1000 / 6000

07'44"

(55'15")

07'44" (+04'23")

1000 / 7000

08'06"

(01:03'22")

08'06" (+04'45")

1000 / 8000

07'26"

(01:10'49")

07'26" (+04'05")

1000 / 9000

07'27"

(01:18'16")

07'27" (+04'06")

1000 / 10000

09'16"

(01:27'32")

09'16" (+05'55")

1000 / 11000

08'48"

(01:36'20")

08'48" (+05'27")

1000 / 12000

09'20"

(01:45'41")

09'20" (+05'59")

1000 / 13000

10'48"

(01:56'29")

10'48" (+07'27")

1000 / 14000

08'55"

(02:05'24")

08'55" (+05'34")

1000 / 15000

09'06"

(02:14'30")

09'06" (+05'45")

1000 / 16000

09'38"

(02:24'08")

09'38" (+06'17")

1000 / 17000

04'41"

(02:28'50")

04'41" (+01'20")

1000 / 18000

05'58"

(02:34'49")

05'58" (+02'37")

1000 / 19000

06'57"

(02:41'46")

06'57" (+03'36")

1000 / 20000

08'18"

(02:50'04")

08'18" (+04'57")

1000 / 21000

11'33"

(03:01'38")

11'33" (+08'12")

1000 / 22000

03'28"

(03:05'07")

03'28" (+00'07")

1000 / 23000

06'00"

(03:11'07")

06'00" (+02'39")

1000 / 24000

08'58"

(03:20'06")

08'58" (+05'37")

1000 / 25000

07'59"

(03:28'05")

07'59" (+04'38")

1000 / 26000

07'55"

(03:36'01")

07'55" (+04'34")

1000 / 27000

08'10"

(03:44'11")

08'10" (+04'49")

1000 / 28000

15'18"

(03:59'29")

15'18" (+11'57")

1000 / 29000

07'40"

(04:07'09")

07'40" (+04'19")

1000 / 30000

07'49"

(04:14'59")

07'49" (+04'28")

1000 / 31000

06'22"

(04:21'22")

06'22" (+03'01")

1000 / 32000

03'21"

(04:24'44")

03'21"

1000 / 33000

06'37"

(04:31'21")

06'37" (+03'16")

1000 / 34000

11'28"

(04:42'49")

11'28" (+08'07")

1000 / 35000

07'56"

(04:50'46")

07'56" (+04'35")

1000 / 36000

06'21"

(04:57'07")

06'21" (+03'00")

1000 / 37000

04'42"

(05:01'50")

04'42" (+01'21")

1000 / 38000

08'22"

(05:10'12")

08'22" (+05'01")

1000 / 39000

07'57"

(05:18'10")

07'57" (+04'36")

1000 / 40000

08'44"

(05:26'54")

08'44" (+05'23")

1000 / 41000

08'35"

(05:35'29")

08'35" (+05'14")

1000 / 42000

07'42"

(05:43'12")

07'42" (+04'21")

1000 / 43000

08'31"

(05:51'43")

08'31" (+05'10")

1000 / 44000

06'33"

(05:58'16")

06'33" (+03'12")

1000 / 45000

09'14"

(06:07'30")

09'14" (+05'53")

1000 / 46000

09'42"

(06:17'13")

09'42" (+06'21")

1000 / 47000

賽前宣言: 再玩一次

賽後評分: 還好不是太慢有水喝，順利帶初馬完賽
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

11月累積里程 : 164.40 km

asics 虎走寬楦TJR283 累積 : 11491.8 km

TCX 2.0 上傳 | 12 months ago

黃肇璟, 鐵牛和其他 7 人說推

留言

方格子恭喜完賽

2023-11-04 15:57 ·

黃肇璟恭喜士弘高速成績完賽

2023-11-09 16:04 ·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'24"	00:07'24"
2	07'19"	00:14'43"
3	07'01"	00:21'44"
4	07'21"	00:29'05"
5	08'00"	00:37'05"
6	10'26"	00:47'31"
7	07'44"	00:55'15"
8	08'07"	01:03'22"
9	07'27"	01:10'49"
10	07'27"	01:18'16"
11	09'16"	01:27'32"
12	09'06"	01:36'38"
13	09'03"	01:45'41"
14	10'48"	01:56'29"
15	08'55"	02:05'24"
16	11'05"	02:16'29"
17	07'40"	02:24'09"
18	04'41"	02:28'50"
19	06'03"	02:34'53"
20	06'53"	02:41'46"
21	20'16"	03:02'02"
22	00'03"	03:02'05"
23	03'02"	03:05'07"
24	06'00"	03:11'07"
25	08'59"	03:20'06"
26	07'59"	03:28'05"
27	14'02"	03:42'07"
28	02'04"	03:44'11"
29	17'18"	04:01'29"
30	05'40"	04:07'09"
31	07'50"	04:14'59"
32	06'23"	04:21'22"
33	03'22"	04:24'44"
34	06'37"	04:31'21"
35	12'40"	04:44'01"
36	06'45"	04:50'46"
37	06'21"	04:57'07"
38	08'32"	05:05'39"
39	08'04"	05:13'43"
40	04'27"	05:18'10"
41	08'44"	05:26'54"
42	08'36"	05:35'30"
43	07'42"	05:43'12"
44	08'31"	05:51'43"
45	06'33"	05:58'16"
46	11'27"	06:09'43"
47	09'27"	06:19'10"
47.3	06'24"	06:21'05"