曹忠喜 2020/12/20 訓練日誌

曹忠喜屏東
ID 25505

29 位追隨者

< 上一篇

下一篇 >

曹忠喜

全馬 | 05:17:07 | 07:30/km | 第28馬

2020 紅瓦厝保生盃公益馬拉松

官方成績
日期	2020-12-20
成績	05:17:07
總名次	- / -
分組名次	- / -
平均速度	07:30/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'07")

00:34'07" (+00'11")

01:08'56"

10 km

(01:08'56")

00:34'49" (+00'53")

15 km

(01:42'52")

00:33'56"

01:12'41" (+03'45")

20 km

(02:21'37")

00:38'45" (+04'49")

25 km

(02:59'42")

00:38'05" (+04'09")

01:16'06" (+07'10")

30 km

(03:37'43")

00:38'01" (+04'05")

35 km

(04:18'10")

00:40'27" (+06'31")

01:22'22" (+13'26")

40 km

(05:00'05")

00:41'55" (+07'59")

Finish

(05:17:07)

日期: 2020-12-20 06:30 - 總爬升: 228 m - 平均心率: 161 - 卡路里: 2489 Cal - 總步數: 51294 - 平均步頻: 161 - 平均步幅: 81 cm - 溫度: 16°C - 濕度: 80%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'01"

(08'01")

08'00" (+01'44")

1001 / 1001

151 / 82

06'41"

(14'42")

06'40" (+00'24")

1002 / 2003

178 / 84

06'29"

(21'11")

06'28" (+00'12")

1002 / 3006

177 / 87

06'23"

(27'34")

06'22" (+00'06")

1000 / 4007

174 / 90

06'57"

(34'31")

06'56" (+00'40")

1000 / 5007

163 / 87

展開計圈分析

06'17"

(40'48")

06'16"

1002 / 6010

176 / 90

06'23"

(47'11")

06'22" (+00'06")

1000 / 7010

177 / 88

07'39"

(54'50")

07'39" (+01'23")

1000 / 8010

153 / 84

06'33"

(01:01'23")

06'32" (+00'16")

1000 / 9011

176 / 86

08'28"

(01:09'51")

08'27" (+02'11")

1001 / 10012

138 / 85

06'37"

(01:16'28")

06'36" (+00'20")

1000 / 11013

177 / 85

06'28"

(01:22'56")

06'27" (+00'11")

1001 / 12015

178 / 86

08'05"

(01:31'01")

08'04" (+01'48")

1001 / 13017

146 / 84

06'29"

(01:37'30")

06'28" (+00'12")

1000 / 14017

176 / 87

06'39"

(01:44'09")

06'39" (+00'23")

1000 / 15017

176 / 85

07'57"

(01:52'06")

07'56" (+01'40")

1000 / 16017

153 / 81

06'56"

(01:59'02")

06'55" (+00'39")

1000 / 17018

175 / 82

07'09"

(02:06'11")

07'08" (+00'52")

1001 / 18019

172 / 81

10'22"

(02:16'33")

10'21" (+04'05")

1000 / 19019

124 / 77

06'54"

(02:23'27")

06'53" (+00'37")

1000 / 20020

175 / 82

06'57"

(02:30'24")

06'56" (+00'40")

1000 / 21021

173 / 82

08'40"

(02:39'04")

08'39" (+02'23")

1001 / 22022

144 / 80

08'54"

(02:47'58")

08'53" (+02'37")

1000 / 23023

147 / 76

07'03"

(02:55'01")

07'02" (+00'46")

1000 / 24024

177 / 80

06'56"

(03:01'57")

06'55" (+00'39")

1001 / 25025

177 / 81

08'31"

(03:10'28")

08'30" (+02'14")

1000 / 26026

150 / 78

07'08"

(03:17'36")

07'07" (+00'51")

1000 / 27027

172 / 81

07'30"

(03:25'06")

07'29" (+01'13")

1001 / 28029

166 / 80

08'22"

(03:33'28")

08'21" (+02'05")

1000 / 29030

158 / 75

07'04"

(03:40'32")

07'03" (+00'47")

1000 / 30030

175 / 80

08'51"

(03:49'23")

08'49" (+02'33")

1002 / 31032

146 / 77

08'11"

(03:57'34")

08'10" (+01'54")

1000 / 32032

156 / 78

07'12"

(04:04'46")

07'11" (+00'55")

1000 / 33033

175 / 79

09'12"

(04:13'58")

09'11" (+02'55")

1001 / 34035

141 / 76

07'27"

(04:21'25")

07'26" (+01'10")

1000 / 35036

170 / 78

07'57"

(04:29'22")

07'56" (+01'40")

1001 / 36037

160 / 78

10'09"

(04:39'31")

10'08" (+03'52")

1001 / 37039

133 / 73

07'24"

(04:46'55")

07'23" (+01'07")

1000 / 38039

170 / 79

07'58"

(04:54'53")

07'57" (+01'41")

1000 / 39039

158 / 79

09'14"

(05:04'07")

09'12" (+02'56")

1001 / 40041

145 / 74

07'26"

(05:11'33")

07'25" (+01'09")

1001 / 41042

168 / 79

05'34"

(05:17'07")

06'23" (+00'07")

870 / 41913

174 / 89

前半馬氣侯涼爽

賽後評分: 補給3顆星
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	106~129	65~79%
2:M馬拉松配速區	129~145	79~89%
3:T乳酸耐力區	145~150	89~92%
4:A無氧耐力區	150~159	92~97.5%
5:I最大耗氧區	159~164	97.5~100%
最大心率為164 點此去設定最大心率

12月累積里程 : 139.38 km

MW Watch 上傳 | 4 years ago

Arnold Tsai, 金賀菈和其他 1 人說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'58"	00:07'58"
2	06'35"	00:14'33"
3	06'24"	00:20'57"
4	06'19"	00:27'16"
5	06'51"	00:34'07"
6	06'11"	00:40'18"
7	06'17"	00:46'35"
8	07'35"	00:54'10"
9	06'25"	01:00'35"
10	08'21"	01:08'56"
11	06'28"	01:15'24"
12	06'23"	01:21'47"
13	08'06"	01:29'53"
14	06'23"	01:36'16"
15	06'36"	01:42'52"
16	07'58"	01:50'50"
17	06'44"	01:57'34"
18	07'00"	02:04'34"
19	10'17"	02:14'51"
20	06'46"	02:21'37"
21	06'51"	02:28'28"
22	08'37"	02:37'05"
23	08'51"	02:45'56"
24	06'57"	02:52'53"
25	06'49"	02:59'42"
26	08'25"	03:08'07"
27	06'56"	03:15'03"
28	07'29"	03:22'32"
29	08'15"	03:30'47"
30	06'56"	03:37'43"
31	08'44"	03:46'27"
32	07'16"	03:53'43"
33	07'53"	04:01'36"
34	07'12"	04:08'48"
35	09'22"	04:18'10"
36	07'51"	04:26'01"
37	09'02"	04:35'03"
38	08'26"	04:43'29"
39	07'49"	04:51'18"
40	08'47"	05:00'05"
41	07'22"	05:07'27"
42	07'10"	05:14'37"
41.9	-29'-41"	05:17'07"