Soutatsu Ngo 2019/12/07 訓練日誌

Soutatsu Ngo 台北市
ID 338778

10 位追隨者

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Soutatsu Ngo

全馬 | 05:06:41 | 07:16/km | 第3馬

2019 花蓮太平洋縱谷馬拉松

官方成績
日期	2019-12-07
成績	05:06:41
總名次	- / -
分組名次	- / -
平均速度	07:16/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'18")

00:29'18" (+00'01")

00:58'35"

10 km

(00:58'35")

00:29'17"

15 km

(01:29'21")

00:30'46" (+01'29")

01:01'28" (+02'53")

20 km

(02:00'03")

00:30'42" (+01'25")

25 km

(02:34'13")

00:34'10" (+04'53")

01:14'56" (+16'21")

30 km

(03:14'59")

00:40'46" (+11'29")

35 km

(03:55'23")

00:40'24" (+11'07")

01:25'52" (+27'17")

40 km

(04:40'51")

00:45'28" (+16'11")

Finish

(05:06:41)

日期: 2019-12-07 06:30 - 平均心率: 143 - 卡路里: 2338 Cal - 總步數: 59490 - 平均步頻: 193 - 平均步幅: 71 cm - 溫度: 17°C - 濕度: 73%

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")

06'11" (+00'37")

1007 / 1007

171 / 93

05'35"

(11'49")

05'34"

1001 / 2008

175 / 102

05'58"

(17'47")

05'57" (+00'23")

1000 / 3008

175 / 95

05'53"

(23'40")

05'51" (+00'17")

1003 / 4012

174 / 97

05'50"

(29'30")

05'48" (+00'14")

1003 / 5016

176 / 97

展開計圈分析

05'45"

(35'15")

05'44" (+00'10")

1000 / 6016

176 / 98

05'54"

(41'09")

05'50" (+00'16")

1008 / 7025

176 / 96

05'50"

(46'59")

05'47" (+00'13")

1006 / 8032

177 / 97

05'50"

(52'49")

05'49" (+00'15")

1002 / 9034

176 / 97

06'08"

(58'57")

06'06" (+00'32")

1005 / 10040

174 / 93

05'57"

(01:04'54")

05'56" (+00'22")

1000 / 11040

175 / 95

06'24"

(01:11'18")

06'23" (+00'49")

1001 / 12042

175 / 89

06'02"

(01:17'20")

06'00" (+00'26")

1003 / 13046

176 / 94

06'02"

(01:23'22")

05'59" (+00'25")

1007 / 14053

176 / 94

06'32"

(01:29'54")

06'30" (+00'56")

1004 / 15058

175 / 87

06'13"

(01:36'07")

06'12" (+00'38")

1000 / 16058

177 / 90

06'08"

(01:42'15")

06'07" (+00'33")

1001 / 17060

178 / 91

06'02"

(01:48'17")

06'00" (+00'26")

1003 / 18064

177 / 93

06'03"

(01:54'20")

06'00" (+00'26")

1006 / 19070

177 / 93

06'25"

(02:00'45")

06'23" (+00'49")

1002 / 20073

176 / 88

06'07"

(02:06'52")

06'05" (+00'31")

1003 / 21076

178 / 92

06'09"

(02:13'01")

06'06" (+00'32")

1006 / 22083

176 / 92

06'54"

(02:19'55")

06'50" (+01'16")

1007 / 23090

175 / 83

07'57"

(02:27'52")

07'52" (+02'18")

1010 / 24101

188 / 67

07'27"

(02:35'19")

07'25" (+01'51")

1004 / 25105

173 / 77

08'52"

(02:44'11")

08'50" (+03'16")

1002 / 26107

213 / 53

07'58"

(02:52'09")

07'54" (+02'20")

1008 / 27115

208 / 60

08'05"

(03:00'14")

08'04" (+02'30")

1001 / 28117

189 / 65

07'46"

(03:08'00")

07'43" (+02'09")

1006 / 29124

192 / 67

08'11"

(03:16'11")

08'06" (+02'32")

1009 / 30133

199 / 61

08'10"

(03:24'21")

08'07" (+02'33")

1004 / 31138

218 / 56

06'19"

(03:30'40")

06'18" (+00'44")

1000 / 32138

177 / 88

07'32"

(03:38'12")

07'29" (+01'55")

1006 / 33144

176 / 75

08'28"

(03:46'40")

08'24" (+02'50")

1007 / 34151

210 / 56

11'03"

(03:57'43")

11'00" (+05'26")

1003 / 35155

241 / 37

09'32"

(04:07'15")

09'29" (+03'55")

1003 / 36158

224 / 46

09'05"

(04:16'20")

09'01" (+03'27")

1006 / 37165

225 / 49

08'34"

(04:24'54")

08'32" (+02'58")

1003 / 38169

215 / 54

09'14"

(04:34'08")

09'10" (+03'36")

1006 / 39175

214 / 50

09'12"

(04:43'20")

09'11" (+03'37")

1000 / 40176

226 / 47

09'39"

(04:52'59")

09'36" (+04'02")

1005 / 41181

223 / 46

08'57"

(05:01'56")

08'55" (+03'21")

1002 / 42184

218 / 51

04'45"

(05:06'41")

08'03" (+02'29")

589 / 42773

197 / 62

賽前宣言: 看山看海看秋香

賽後評分: 補給品適當，熱身和主持不錯，路線很棒
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~139	65~79%
2:M馬拉松配速區	139~157	79~89%
3:T乳酸耐力區	157~162	89~92%
4:A無氧耐力區	162~172	92~97.5%
5:I最大耗氧區	172~177	97.5~100%
最大心率為177 點此去設定最大心率

12月累積里程 : 131.15 km

Mizuno Waverider 20 累積 : 1352.7 km

MW Watch 上傳 | 4 years ago

TestRunner, 陳達鈴和其他 2 人說推

留言

觀看另 1 則留言

Soutatsu Ngo 要頂風前進喔！而且沒有遮蔽物，與其25℃，我寧可12℃來跑！

2019-12-07 18:54 ·

陳達鈴晚安，恭喜高速完賽👍🏻🎊🎉謝謝讚美及鼓勵🤗

2019-12-08 21:40 ·

1 個人推

看看附近有誰也在運動...

Replay


	目標心跳區間: 118~ 155

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'13"	00:06'13"
2	05'35"	00:11'48"
3	05'52"	00:17'40"
4	05'48"	00:23'28"
5	05'50"	00:29'18"
6	05'46"	00:35'04"
7	05'50"	00:40'54"
8	05'50"	00:46'44"
9	05'52"	00:52'36"
10	05'59"	00:58'35"
11	06'00"	01:04'35"
12	06'17"	01:10'52"
13	06'03"	01:16'55"
14	05'58"	01:22'53"
15	06'28"	01:29'21"
16	06'14"	01:35'35"
17	05'56"	01:41'31"
18	06'12"	01:47'43"
19	06'01"	01:53'44"
20	06'19"	02:00'03"
21	06'09"	02:06'12"
22	06'08"	02:12'20"
23	06'45"	02:19'05"
24	07'52"	02:26'57"
25	07'16"	02:34'13"
26	08'44"	02:42'57"
27	08'09"	02:51'06"
28	08'04"	02:59'10"
29	07'34"	03:06'44"
30	08'15"	03:14'59"
31	08'15"	03:23'14"
32	06'18"	03:29'32"
33	07'20"	03:36'52"
34	07'50"	03:44'42"
35	10'41"	03:55'23"
36	09'43"	04:05'06"
37	09'18"	04:14'24"
38	08'24"	04:22'48"
39	09'02"	04:31'50"
40	09'01"	04:40'51"
41	09'45"	04:50'36"
42	08'32"	04:59'08"
42.6	12'48"	05:06'41"