吳俊紹(七彩麻雀) 2024/12/07 訓練日誌

吳俊紹(七彩麻雀) 桃園
ID 221115

130 位追隨者

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吳俊紹(七彩麻雀)

全馬 | 05:08:50 | 07:19/km | 第58馬

2024 礁溪溫泉馬拉松

官方成績
日期	2024-12-07
成績	05:08:50
總名次	320 / 609
分組名次	106 / 199
平均速度	07:19/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'12")

00:33'12" (+00'13")

01:06'11"

10 km

(01:06'11")

00:32'59"

15 km

(01:42'10")

00:35'59" (+03'00")

01:13'02" (+06'51")

20 km

(02:19'13")

00:37'03" (+04'04")

25 km

(02:58'14")

00:39'01" (+06'02")

01:13'40" (+07'29")

30 km

(03:32'53")

00:34'39" (+01'40")

35 km

(04:09'12")

00:36'19" (+03'20")

01:17'24" (+11'13")

40 km

(04:50'17")

00:41'05" (+08'06")

Finish

(05:08:50)

日期: 2024-12-07 06:21 - 總爬升: 515 m - 地點: 宜蘭礁溪 - 天氣: 陰雨 - 平均心率: 152 - 卡路里: 2696 Cal - 總步數: 52192 - 平均步頻: 164 - 平均步幅: 80 cm - 溫度: 20°C - 濕度: 84.3

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'29"

(06'29")

06'28" (+00'28")

1001 / 1001

176 / 87

06'51"

(13'20")

06'50" (+00'50")

1001 / 2002

178 / 82

07'14"

(20'34")

07'13" (+01'13")

1001 / 3004

175 / 79

06'53"

(27'27")

06'51" (+00'51")

1002 / 4006

168 / 86

06'17"

(33'44")

06'16" (+00'16")

1001 / 5008

177 / 89

展開計圈分析

07'08"

(40'52")

07'06" (+01'06")

1002 / 6011

172 / 81

06'13"

(47'05")

06'12" (+00'12")

1001 / 7013

179 / 89

06'59"

(54'04")

06'58" (+00'58")

1001 / 8014

181 / 78

06'13"

(01:00'17")

06'12" (+00'12")

1001 / 9016

179 / 89

06'58"

(01:07'15")

06'57" (+00'57")

1000 / 10017

174 / 82

06'22"

(01:13'37")

06'21" (+00'21")

1002 / 11019

177 / 88

08'22"

(01:21'59")

08'21" (+02'21")

1000 / 12020

169 / 70

07'35"

(01:29'34")

07'33" (+01'33")

1002 / 13022

173 / 76

06'50"

(01:36'24")

06'49" (+00'49")

1001 / 14024

169 / 86

07'24"

(01:43'48")

07'22" (+01'22")

1002 / 15026

189 / 71

08'24"

(01:52'12")

08'23" (+02'23")

1000 / 16027

185 / 64

06'43"

(01:58'55")

06'42" (+00'42")

1000 / 17027

170 / 87

06'42"

(02:05'37")

06'41" (+00'41")

1000 / 18028

176 / 84

08'05"

(02:13'42")

08'04" (+02'04")

1000 / 19029

150 / 82

08'11"

(02:21'53")

08'10" (+02'10")

1000 / 20029

166 / 73

07'45"

(02:29'38")

07'43" (+01'43")

1002 / 21032

173 / 74

07'41"

(02:37'19")

07'40" (+01'40")

1001 / 22033

159 / 81

07'43"

(02:45'02")

07'42" (+01'42")

1001 / 23034

153 / 84

07'51"

(02:52'53")

07'49" (+01'49")

1002 / 24037

147 / 86

08'16"

(03:01'09")

08'15" (+02'15")

1001 / 25038

159 / 76

06'01"

(03:07'10")

06'00"

1000 / 26039

182 / 91

07'12"

(03:14'22")

07'11" (+01'11")

1001 / 27041

166 / 83

06'35"

(03:20'57")

06'34" (+00'34")

1002 / 28043

168 / 90

07'18"

(03:28'15")

07'17" (+01'17")

1001 / 29045

170 / 80

08'06"

(03:36'21")

08'05" (+02'05")

1000 / 30045

158 / 77

07'41"

(03:44'02")

07'40" (+01'40")

1000 / 31045

161 / 80

07'10"

(03:51'12")

07'09" (+01'09")

1000 / 32046

172 / 80

07'09"

(03:58'21")

07'08" (+01'08")

1001 / 33047

158 / 88

07'22"

(04:05'43")

07'21" (+01'21")

1001 / 34049

158 / 85

08'13"

(04:13'56")

08'13" (+02'13")

1000 / 35049

161 / 75

08'14"

(04:22'10")

08'13" (+02'13")

1000 / 36050

151 / 80

07'18"

(04:29'28")

08'37" (+02'37")

846 / 36896

157 / 73

07'24"

(04:36'52")

07'23" (+01'23")

1001 / 37898

168 / 80

08'11"

(04:45'03")

08'10" (+02'10")

1001 / 38900

153 / 79

08'52"

(04:53'55")

08'51" (+02'51")

1000 / 39900

145 / 77

07'39"

(05:01'34")

07'38" (+01'38")

1000 / 40900

148 / 87

08'30"

(05:10'04")

08'29" (+02'29")

1000 / 41901

150 / 78

06'35"

(05:16'39")

22'16" (+16'16")

295 / 42196

88 / 50

賽前宣言: 加油

賽後評分: 感謝老天賜給一個完美的天氣！
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

12月累積里程 : 184.65 km

MW Watch 上傳 | 6 months ago

顏琮益說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'23"	00:06'23"
2	06'41"	00:13'04"
3	07'05"	00:20'09"
4	06'52"	00:27'01"
5	06'11"	00:33'12"
6	07'05"	00:40'17"
7	06'03"	00:46'20"
8	06'59"	00:53'19"
9	06'04"	00:59'23"
10	06'48"	01:06'11"
11	06'08"	01:12'19"
12	08'07"	01:20'26"
13	07'28"	01:27'54"
14	06'51"	01:34'45"
15	07'25"	01:42'10"
16	08'24"	01:50'34"
17	06'31"	01:57'05"
18	06'26"	02:03'31"
19	06'30"	02:10'01"
20	09'12"	02:19'13"
21	07'55"	02:27'08"
22	07'16"	02:34'24"
23	07'55"	02:42'19"
24	07'41"	02:50'00"
25	08'14"	02:58'14"
26	06'18"	03:04'32"
27	06'17"	03:10'49"
28	07'13"	03:18'02"
29	07'02"	03:25'04"
30	07'49"	03:32'53"
31	07'42"	03:40'35"
32	07'25"	03:48'00"
33	06'42"	03:54'42"
34	07'09"	04:01'51"
35	07'21"	04:09'12"
36	08'57"	04:18'09"
37	07'45"	04:25'54"
38	08'07"	04:34'01"
39	07'51"	04:41'52"
40	08'25"	04:50'17"
41	08'39"	04:58'56"
42	06'36"	05:05'32"
42.2	56'00"	05:16'39"