嚴明達 2024/12/22 訓練日誌

嚴明達嘉義
ID 556952

25 位追隨者

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嚴明達

43.0 km | 04:39:47 | 06:30/km | 第9馬

2024 第一屆民雄打貓馬拉松

官方成績
日期	2024-12-22
成績	04:39:47
總名次	- / -
分組名次	- / -
平均速度	06:30/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'57")

00:30'57" (+00'22")

01:01'32"

10 km

(01:01'32")

00:30'35"

15 km

(01:33'44")

00:32'12" (+01'37")

01:05'02" (+03'30")

20 km

(02:06'34")

00:32'50" (+02'15")

25 km

(02:38'49")

00:32'15" (+01'40")

01:05'29" (+03'57")

30 km

(03:12'03")

00:33'14" (+02'39")

35 km

(03:43'18")

00:31'15" (+00'40")

01:04'31" (+02'59")

40 km

(04:16'34")

00:33'16" (+02'41")

Finish

(04:39:47)

日期: 2024-12-22 06:30 - 總爬升: 238 m - 平均心率: 148 - 卡路里: 2585 Cal - 平均步頻: 176 - 溫度: 14°C - 濕度: 70.4

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

00'06"

(00'06")

12'25" (+06'57")

9 / 9

00'02"

(00'09")

07'29" (+02'01")

5 / 14

06'02"

(06'11")

06'02" (+00'34")

1000 / 1014

05'55"

(12'07")

05'55" (+00'27")

1000 / 2014

06'25"

(18'32")

06'25" (+00'57")

1000 / 3014

展開計圈分析

05'59"

(24'32")

05'59" (+00'31")

1000 / 4014

06'27"

(30'59")

06'27" (+00'59")

1000 / 5014

05'49"

(36'49")

05'49" (+00'21")

1000 / 6014

05'53"

(42'42")

05'53" (+00'25")

1000 / 7014

06'49"

(49'32")

06'49" (+01'21")

1000 / 8014

06'08"

(55'40")

06'08" (+00'40")

1000 / 9014

05'53"

(01:01'34")

05'53" (+00'25")

1000 / 10014

06'58"

(01:08'33")

06'58" (+01'30")

1000 / 11014

05'48"

(01:14'21")

05'48" (+00'20")

1000 / 12014

06'57"

(01:21'19")

06'57" (+01'29")

1000 / 13014

05'45"

(01:27'04")

05'45" (+00'17")

1000 / 14014

06'42"

(01:33'47")

06'42" (+01'14")

1000 / 15014

06'02"

(01:39'50")

06'02" (+00'34")

1000 / 16014

06'11"

(01:46'01")

06'11" (+00'43")

1000 / 17014

06'12"

(01:52'13")

06'12" (+00'44")

1000 / 18014

07'54"

(02:00'08")

07'54" (+02'26")

1000 / 19014

06'27"

(02:06'36")

06'27" (+00'59")

1000 / 20014

08'05"

(02:14'42")

08'05" (+02'37")

1000 / 21014

05'41"

(02:20'23")

05'41" (+00'13")

1000 / 22014

05'37"

(02:26'01")

05'37" (+00'09")

1000 / 23014

06'50"

(02:32'51")

06'50" (+01'22")

1000 / 24014

06'00"

(02:38'51")

06'00" (+00'32")

1000 / 25014

06'08"

(02:45'00")

06'08" (+00'40")

1000 / 26014

08'13"

(02:53'13")

08'13" (+02'45")

1000 / 27014

06'08"

(02:59'22")

06'08" (+00'40")

1000 / 28014

07'14"

(03:06'36")

07'14" (+01'46")

1000 / 29014

05'28"

(03:12'05")

05'28"

1000 / 30014

05'36"

(03:17'41")

05'36" (+00'08")

1000 / 31014

05'39"

(03:23'20")

05'39" (+00'11")

1000 / 32014

06'40"

(03:30'01")

06'40" (+01'12")

1000 / 33014

05'51"

(03:35'52")

05'51" (+00'23")

1000 / 34014

07'28"

(03:43'21")

07'28" (+02'00")

1000 / 35014

06'01"

(03:49'22")

06'01" (+00'33")

1000 / 36014

06'22"

(03:55'45")

06'22" (+00'54")

1000 / 37014

08'13"

(04:03'58")

08'13" (+02'45")

1000 / 38014

06'04"

(04:10'03")

06'04" (+00'36")

1000 / 39014

06'33"

(04:16'36")

06'33" (+01'05")

1000 / 40014

07'02"

(04:23'38")

07'02" (+01'34")

1000 / 41014

07'28"

(04:31'07")

07'28" (+02'00")

1000 / 42014

06'03"

(04:37'11")

06'03" (+00'35")

1000 / 43014

很有挑戰性

賽前宣言: 無傷完賽

賽後評分: 👌
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	97~118	65~79%
2:M馬拉松配速區	118~133	79~89%
3:T乳酸耐力區	133~138	89~92%
4:A無氧耐力區	138~146	92~97.5%
5:I最大耗氧區	146~150	97.5~100%
最大心率為150 點此去設定最大心率

12月累積里程 : 212.47 km

Boston 12 累積 : 409.7 km

TCX 2.0 上傳 | 4 months ago

胡忠延, Asiolling 和其他 7 人說推

留言

觀看另 1 則留言

林玉菁恭喜平安順利完賽👍！

2024-12-22 14:32 ·

蔡瑞芬恭喜平安完賽👍連兩個禮拜日全馬真的很厲害👍

2024-12-22 14:57 ·


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'10"	00:06'10"
2	05'54"	00:12'04"
3	06'26"	00:18'30"
4	05'59"	00:24'29"
5	06'28"	00:30'57"
6	05'49"	00:36'46"
7	05'54"	00:42'40"
8	06'50"	00:49'30"
9	06'08"	00:55'38"
10	05'54"	01:01'32"
11	06'59"	01:08'31"
12	05'48"	01:14'19"
13	06'58"	01:21'17"
14	05'45"	01:27'02"
15	06'42"	01:33'44"
16	06'03"	01:39'47"
17	06'11"	01:45'58"
18	06'13"	01:52'11"
19	07'55"	02:00'06"
20	06'28"	02:06'34"
21	08'05"	02:14'39"
22	05'42"	02:20'21"
23	05'38"	02:25'59"
24	06'49"	02:32'48"
25	06'01"	02:38'49"
26	06'09"	02:44'58"
27	08'13"	02:53'11"
28	06'09"	02:59'20"
29	07'14"	03:06'34"
30	05'29"	03:12'03"
31	05'36"	03:17'39"
32	05'40"	03:23'19"
33	06'40"	03:29'59"
34	05'51"	03:35'50"
35	07'28"	03:43'18"
36	06'02"	03:49'20"
37	06'23"	03:55'43"
38	08'13"	04:03'56"
39	06'04"	04:10'00"
40	06'34"	04:16'34"
41	07'02"	04:23'36"
42	07'28"	04:31'04"
43	06'05"	04:37'09"
43.5	05'12"	04:39'49"