John Liu 2017/12/10 訓練日誌 | Marathon's World

John Liu 南投
ID 86378

94 位追隨者

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45.0 km | 04:01:19 | 05:21/km | 第27馬

2017 嘉楠集團慈善公益馬拉松

官方成績
日期	2017-12-10
成績	04:01:19
總名次	- / -
分組名次	- / -
平均速度	05:21/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'00")

00:24'00"

00:49'17"

10 km

(00:49'17")

00:25'17" (+01'17")

15 km

(01:14'07")

00:24'50" (+00'50")

00:51'36" (+02'19")

20 km

(01:40'53")

00:26'46" (+02'46")

25 km

(02:06'11")

00:25'18" (+01'18")

00:50'48" (+01'31")

30 km

(02:31'41")

00:25'30" (+01'30")

35 km

(02:58'30")

00:26'49" (+02'49")

00:55'41" (+06'24")

40 km

(03:27'22")

00:28'52" (+04'52")

45 km

(03:55'59")

00:28'37" (+04'37")

00:00'00"

Finish

(04:01:19)

日期: 2017-12-10 06:00 - 總爬升: 557 m - 平均心率: 164 - 卡路里: 1930 Cal - 平均步頻: 192 - 溫度: 11°C - 濕度: 100% - PM2.5: 良好(29)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

04'43"

(04'43")

04'43" (+00'05")

1000 / 1000

2

04'48"

(09'32")

04'48" (+00'10")

1000 / 2000

3

04'41"

(14'14")

04'41" (+00'03")

1000 / 3000

4

04'38"

(18'52")

04'38"

1000 / 4000

5

05'07"

(23'59")

05'07" (+00'29")

1000 / 5000

展開計圈分析

6

05'09"

(29'09")

05'09" (+00'31")

1000 / 6000

7

05'05"

(34'14")

05'05" (+00'27")

1000 / 7000

8

05'01"

(39'16")

05'01" (+00'23")

1000 / 8000

9

04'55"

(44'12")

04'55" (+00'17")

1000 / 9000

10

05'05"

(49'17")

05'05" (+00'27")

1000 / 10000

11

04'58"

(54'15")

04'58" (+00'20")

1000 / 11000

12

04'56"

(59'11")

04'56" (+00'18")

1000 / 12000

13

05'02"

(01:04'13")

05'02" (+00'24")

1000 / 13000

14

04'57"

(01:09'11")

04'57" (+00'19")

1000 / 14000

15

04'55"

(01:14'07")

04'55" (+00'17")

1000 / 15000

16

05'28"

(01:19'35")

05'28" (+00'50")

1000 / 16000

17

04'57"

(01:24'33")

04'57" (+00'19")

1000 / 17000

18

05'00"

(01:29'34")

05'00" (+00'22")

1000 / 18000

19

05'40"

(01:35'15")

05'40" (+01'02")

1000 / 19000

20

05'37"

(01:40'53")

05'37" (+00'59")

1000 / 20000

21

04'47"

(01:45'41")

04'47" (+00'09")

1000 / 21000

22

04'54"

(01:50'35")

04'54" (+00'16")

1000 / 22000

23

05'22"

(01:55'58")

05'22" (+00'44")

1000 / 23000

24

05'12"

(02:01'11")

05'12" (+00'34")

1000 / 24000

25

04'59"

(02:06'10")

04'59" (+00'21")

1000 / 25000

26

04'48"

(02:10'59")

04'48" (+00'10")

1000 / 26000

27

05'28"

(02:16'27")

05'28" (+00'50")

1000 / 27000

28

05'33"

(02:22'01")

05'33" (+00'55")

1000 / 28000

29

04'50"

(02:26'51")

04'50" (+00'12")

1000 / 29000

30

04'48"

(02:31'40")

04'48" (+00'10")

1000 / 30000

31

05'30"

(02:37'10")

05'30" (+00'52")

1000 / 31000

32

04'40"

(02:41'51")

04'40" (+00'02")

1000 / 32000

33

05'00"

(02:46'51")

05'00" (+00'22")

1000 / 33000

34

06'48"

(02:53'40")

06'48" (+02'10")

1000 / 34000

35

04'49"

(02:58'30")

04'49" (+00'11")

1000 / 35000

36

04'53"

(03:03'23")

04'53" (+00'15")

1000 / 36000

37

05'52"

(03:09'16")

05'52" (+01'14")

1000 / 37000

38

06'04"

(03:15'21")

06'04" (+01'26")

1000 / 38000

39

05'32"

(03:20'53")

05'32" (+00'54")

1000 / 39000

40

06'28"

(03:27'21")

06'28" (+01'50")

1000 / 40000

41

06'17"

(03:33'38")

06'17" (+01'39")

1000 / 41000

42

05'16"

(03:38'55")

05'16" (+00'38")

1000 / 42000

43

06'48"

(03:45'44")

06'48" (+02'10")

1000 / 43000

44

05'05"

(03:50'49")

05'05" (+00'27")

1000 / 44000

45

05'09"

(03:55'58")

05'09" (+00'31")

1000 / 45000

南投

John Liu

·

賽後評分: 補給好路線差了點
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	124~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~175	89~92%
4:A無氧耐力區	175~186	92~97.5%
5:I最大耗氧區	186~191	97.5~100%
最大心率為191 點此去設定最大心率

12月累積里程 : 301.30 km

ASICS TARTHERZEAL4 累積 : 951.0 km

TCX 上傳 | 7 years ago

Hungone紅丸子, Peter Chang 和其他 12 人說推

·


	目標心跳區間: 129~ 169

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'44"	00:04'44"
2	04'49"	00:09'33"
3	04'42"	00:14'15"
4	04'38"	00:18'53"
5	05'07"	00:24'00"
6	05'09"	00:29'09"
7	05'05"	00:34'14"
8	05'02"	00:39'16"
9	04'56"	00:44'12"
10	05'05"	00:49'17"
11	04'59"	00:54'16"
12	04'56"	00:59'12"
13	05'02"	01:04'14"
14	04'58"	01:09'12"
15	04'55"	01:14'07"
16	05'29"	01:19'36"
17	04'58"	01:24'34"
18	05'01"	01:29'35"
19	05'40"	01:35'15"
20	05'38"	01:40'53"
21	04'48"	01:45'41"
22	04'55"	01:50'36"
23	05'23"	01:55'59"
24	05'13"	02:01'12"
25	04'59"	02:06'11"
26	04'48"	02:10'59"
27	05'29"	02:16'28"
28	05'34"	02:22'02"
29	04'50"	02:26'52"
30	04'49"	02:31'41"
31	05'30"	02:37'11"
32	04'41"	02:41'52"
33	05'00"	02:46'52"
34	06'49"	02:53'41"
35	04'49"	02:58'30"
36	04'54"	03:03'24"
37	05'53"	03:09'17"
38	06'05"	03:15'22"
39	05'32"	03:20'54"
40	06'28"	03:27'22"
41	06'17"	03:33'39"
42	05'17"	03:38'56"
43	06'48"	03:45'44"
44	05'06"	03:50'50"
45	05'09"	03:55'59"
46.0	05'34"	04:01'19"

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