Howard 2021/03/14 訓練日誌

Howard 台中
ID 109268

191 位追隨者

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Howard

全馬 | 04:30:14 | 06:24/km | 第26馬

2021 高美濕地馬拉松

官方成績
日期	2021-03-14
成績	04:30:14
總名次	- / -
分組名次	- / -
平均速度	06:24/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'59")

00:28'59" (+00'13")

00:58'16"

10 km

(00:58'16")

00:29'17" (+00'31")

15 km

(01:27'02")

00:28'46"

00:59'02" (+00'46")

20 km

(01:57'18")

00:30'16" (+01'30")

25 km

(02:27'12")

00:29'54" (+01'08")

01:01'18" (+03'02")

30 km

(02:58'36")

00:31'24" (+02'38")

35 km

(03:32'59")

00:34'23" (+05'37")

01:12'55" (+14'39")

40 km

(04:11'31")

00:38'32" (+09'46")

Finish

(04:30:14)

日期: 2021-03-14 06:00 - 總爬升: 185 m - 平均心率: 160 - 卡路里: 2906 Cal - 總步數: 45120 - 平均步頻: 166 - 平均步幅: 92 cm - 溫度: 17°C - 濕度: 82% - PM2.5: 良好(17)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'14"

(06'14")

06'13" (+00'39")

1000 / 1000

179 / 89

05'48"

(12'02")

05'47" (+00'13")

1000 / 2001

180 / 95

05'47"

(17'49")

05'46" (+00'12")

1000 / 3002

173 / 99

05'50"

(23'39")

05'49" (+00'15")

1000 / 4002

175 / 97

05'38"

(29'17")

05'37" (+00'03")

1002 / 5005

176 / 100

展開計圈分析

05'46"

(35'03")

05'45" (+00'11")

1000 / 6005

175 / 98

06'02"

(41'05")

06'01" (+00'27")

1000 / 7006

169 / 98

05'42"

(46'47")

05'41" (+00'07")

1002 / 8009

175 / 100

05'46"

(52'33")

05'45" (+00'11")

1002 / 9011

175 / 98

06'25"

(58'58")

06'24" (+00'50")

1002 / 10014

163 / 95

06'17"

(01:05'15")

06'15" (+00'41")

1002 / 11017

156 / 101

05'35"

(01:10'50")

05'34"

1001 / 12018

171 / 104

05'45"

(01:16'35")

05'44" (+00'10")

1002 / 13021

169 / 102

05'37"

(01:22'12")

05'35" (+00'01")

1003 / 14024

173 / 102

05'46"

(01:27'58")

05'45" (+00'11")

1002 / 15026

173 / 100

06'16"

(01:34'14")

06'15" (+00'41")

1002 / 16029

166 / 96

05'49"

(01:40'03")

05'48" (+00'14")

1002 / 17031

175 / 98

06'12"

(01:46'15")

06'11" (+00'37")

1000 / 18032

170 / 94

06'12"

(01:52'27")

06'11" (+00'37")

1001 / 19034

167 / 96

06'12"

(01:58'39")

06'11" (+00'37")

1000 / 20034

165 / 97

05'47"

(02:04'26")

05'46" (+00'12")

1002 / 21037

169 / 102

05'56"

(02:10'22")

05'55" (+00'21")

1000 / 22038

174 / 96

06'33"

(02:16'55")

06'32" (+00'58")

1000 / 23038

163 / 93

06'03"

(02:22'58")

06'02" (+00'28")

1000 / 24039

176 / 93

05'56"

(02:28'54")

05'55" (+00'21")

1002 / 25041

176 / 95

06'59"

(02:35'53")

06'58" (+01'24")

1002 / 26043

152 / 94

05'36"

(02:41'29")

05'35" (+00'01")

1001 / 27045

177 / 100

07'09"

(02:48'38")

07'08" (+01'34")

1000 / 28045

150 / 92

05'49"

(02:54'27")

05'48" (+00'14")

1001 / 29047

178 / 96

06'09"

(03:00'36")

06'08" (+00'34")

1001 / 30048

171 / 94

06'55"

(03:07'31")

06'54" (+01'20")

1000 / 31049

162 / 89

06'24"

(03:13'55")

06'23" (+00'49")

1000 / 32050

175 / 89

06'12"

(03:20'07")

06'11" (+00'37")

1000 / 33050

177 / 90

08'34"

(03:28'41")

08'33" (+02'59")

1000 / 34051

143 / 81

06'58"

(03:35'39")

06'57" (+01'23")

1002 / 35053

170 / 84

06'30"

(03:42'09")

06'29" (+00'55")

1002 / 36055

173 / 89

09'26"

(03:51'35")

09'25" (+03'51")

1000 / 37056

137 / 77

07'58"

(03:59'33")

07'57" (+02'23")

1001 / 38057

159 / 78

07'53"

(04:07'26")

07'52" (+02'18")

1001 / 39058

168 / 75

07'41"

(04:15'07")

07'40" (+02'06")

1000 / 40058

157 / 82

07'58"

(04:23'05")

07'57" (+02'23")

1001 / 41060

156 / 80

07'09"

(04:30'14")

08'08" (+02'34")

877 / 41937

152 / 80

賽後評分: 補給OK
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~148	65~79%
2:M馬拉松配速區	148~167	79~89%
3:T乳酸耐力區	167~172	89~92%
4:A無氧耐力區	172~183	92~97.5%
5:I最大耗氧區	183~188	97.5~100%
最大心率為188 點此去設定最大心率

3月累積里程 : 174.86 km

Adidas UltraBOOST 4.0 DNA 累積 : 1523.5 km

MW Watch 上傳 | 4 years ago

黃興本, Johnson 和其他 12 人說推

留言

Liu 恭喜完賽喔🎉

2021-03-15 07:52 ·

洪景崑恭喜完賽

2021-03-15 10:29 ·


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'11"	00:06'11"
2	05'43"	00:11'54"
3	05'41"	00:17'35"
4	05'47"	00:23'22"
5	05'37"	00:28'59"
6	05'41"	00:34'40"
7	05'59"	00:40'39"
8	05'35"	00:46'14"
9	05'40"	00:51'54"
10	06'22"	00:58'16"
11	06'16"	01:04'32"
12	05'27"	01:09'59"
13	05'47"	01:15'46"
14	05'34"	01:21'20"
15	05'42"	01:27'02"
16	06'10"	01:33'12"
17	05'42"	01:38'54"
18	06'08"	01:45'02"
19	05'59"	01:51'01"
20	06'17"	01:57'18"
21	05'39"	02:02'57"
22	05'50"	02:08'47"
23	06'34"	02:15'21"
24	05'56"	02:21'17"
25	05'55"	02:27'12"
26	07'01"	02:34'13"
27	05'34"	02:39'47"
28	06'56"	02:46'43"
29	05'48"	02:52'31"
30	06'05"	02:58'36"
31	05'51"	03:04'27"
32	07'03"	03:11'30"
33	06'22"	03:17'52"
34	07'38"	03:25'30"
35	07'29"	03:32'59"
36	06'40"	03:39'39"
37	06'52"	03:46'31"
38	09'11"	03:55'42"
39	08'13"	04:03'55"
40	07'36"	04:11'31"
41	08'16"	04:19'47"
42	07'15"	04:27'02"
41.9	-52'-58"	04:30'14"