姚帥 2021/11/21 訓練日誌

姚帥苗栗
ID 314111

19 位追隨者

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姚帥

全馬 | 03:41:38 | 05:15/km | 第13馬

2021 新北市萬金石馬拉松（由2021/3/21延期）

官方成績
日期	2021-11-21
成績	03:41:38
總名次	- / -
分組名次	- / -
平均速度	05:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'50")

00:25'50" (+00'01")

00:51'52"

10 km

(00:51'52")

00:26'02" (+00'13")

15 km

(01:17'56")

00:26'04" (+00'15")

00:51'53" (+00'01")

20 km

(01:43'45")

00:25'49"

25 km

(02:09'41")

00:25'56" (+00'07")

00:52'13" (+00'21")

30 km

(02:35'58")

00:26'17" (+00'28")

35 km

(03:02'47")

00:26'49" (+01'00")

00:53'48" (+01'56")

40 km

(03:29'46")

00:26'59" (+01'10")

Finish

(03:41:38)

日期: 2021-11-21 06:31 - 平均心率: 162 - 卡路里: 2160 Cal - 總步數: 39160 - 平均步頻: 176 - 平均步幅: 107 cm - 溫度: 20°C - 濕度: 99% - PM2.5: 良好(6)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'48"

(06'48")

05'27" (+00'27")

1247 / 1247

175 / 104

05'02"

(11'50")

05'01" (+00'01")

1002 / 2249

177 / 112

05'02"

(16'52")

05'01" (+00'01")

1001 / 3251

176 / 113

05'13"

(22'05")

05'12" (+00'12")

1000 / 4251

175 / 109

05'01"

(27'06")

05'00"

1000 / 5252

175 / 113

展開計圈分析

05'11"

(32'17")

05'10" (+00'10")

1001 / 6254

175 / 109

05'13"

(37'30")

05'12" (+00'12")

1002 / 7256

175 / 109

05'13"

(42'43")

05'12" (+00'12")

1001 / 8257

175 / 109

05'18"

(48'01")

05'17" (+00'17")

1002 / 9259

174 / 108

05'14"

(53'15")

05'13" (+00'13")

1001 / 10260

175 / 109

05'15"

(58'30")

05'14" (+00'14")

1002 / 11263

175 / 108

05'13"

(01:03'43")

05'12" (+00'12")

1002 / 12265

177 / 108

05'12"

(01:08'55")

05'11" (+00'11")

1000 / 13266

178 / 107

05'13"

(01:14'08")

05'12" (+00'12")

1001 / 14267

179 / 107

05'18"

(01:19'26")

05'16" (+00'16")

1003 / 15271

177 / 106

05'12"

(01:24'38")

05'11" (+00'11")

1002 / 16273

178 / 107

05'13"

(01:29'51")

05'12" (+00'12")

1002 / 17275

177 / 108

05'10"

(01:35'01")

05'09" (+00'09")

1001 / 18277

178 / 108

05'08"

(01:40'09")

05'07" (+00'07")

1001 / 19278

176 / 110

05'07"

(01:45'16")

05'06" (+00'06")

1002 / 20280

179 / 109

05'07"

(01:50'23")

05'06" (+00'06")

1002 / 21282

179 / 109

05'11"

(01:55'34")

05'10" (+00'10")

1000 / 22283

179 / 107

05'12"

(02:00'46")

05'11" (+00'11")

1002 / 23286

177 / 108

05'19"

(02:06'05")

05'17" (+00'17")

1003 / 24289

176 / 106

05'15"

(02:11'20")

05'14" (+00'14")

1000 / 25290

177 / 107

05'12"

(02:16'32")

05'11" (+00'11")

1001 / 26291

177 / 108

05'16"

(02:21'48")

05'15" (+00'15")

1001 / 27292

176 / 107

05'17"

(02:27'05")

05'16" (+00'16")

1000 / 28293

177 / 106

05'14"

(02:32'19")

05'13" (+00'13")

1002 / 29296

177 / 108

05'18"

(02:37'37")

05'17" (+00'17")

1001 / 30297

176 / 106

05'16"

(02:42'53")

05'15" (+00'15")

1002 / 31300

176 / 108

05'14"

(02:48'07")

05'13" (+00'13")

1002 / 32303

176 / 108

05'08"

(02:53'15")

05'07" (+00'07")

1002 / 33306

176 / 110

05'23"

(02:58'38")

05'22" (+00'22")

1000 / 34306

175 / 105

05'58"

(03:04'36")

05'57" (+00'57")

1000 / 35307

171 / 97

05'12"

(03:09'48")

05'11" (+00'11")

1000 / 36307

176 / 109

05'30"

(03:15'18")

05'29" (+00'29")

1001 / 37309

174 / 104

05'48"

(03:21'06")

05'47" (+00'47")

1002 / 38311

175 / 98

05'13"

(03:26'19")

05'12" (+00'12")

1001 / 39313

176 / 108

05'20"

(03:31'39")

05'19" (+00'19")

1000 / 40313

175 / 106

08'23"

(03:40'02")

05'30" (+00'30")

1521 / 41834

178 / 101

01'36"

(03:41'38")

04'54"

326 / 42160

177 / 114

賽後評分: 今天天氣熱
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~161	79~89%
3:T乳酸耐力區	161~166	89~92%
4:A無氧耐力區	166~176	92~97.5%
5:I最大耗氧區	176~181	97.5~100%
最大心率為181 點此去設定最大心率

11月累積里程 : 340.47 km

NIKE 2021 Nike Vaporfly NEXT% 2 累積 : 627.2 km

MW Watch 上傳 | 2 years ago

余重益說推

留言

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Replay


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'48"	00:06'48"
2	03'50"	00:10'38"
3	05'00"	00:15'38"
4	05'13"	00:20'51"
5	04'59"	00:25'50"
6	05'07"	00:30'57"
7	05'11"	00:36'08"
8	05'13"	00:41'21"
9	05'16"	00:46'37"
10	05'15"	00:51'52"
11	05'14"	00:57'06"
12	05'12"	01:02'18"
13	05'10"	01:07'28"
14	05'12"	01:12'40"
15	05'16"	01:17'56"
16	05'15"	01:23'11"
17	05'12"	01:28'23"
18	05'10"	01:33'33"
19	05'07"	01:38'40"
20	05'05"	01:43'45"
21	05'08"	01:48'53"
22	05'04"	01:53'57"
23	05'16"	01:59'13"
24	05'18"	02:04'31"
25	05'10"	02:09'41"
26	05'15"	02:14'56"
27	05'12"	02:20'08"
28	05'16"	02:25'24"
29	05'14"	02:30'38"
30	05'20"	02:35'58"
31	05'12"	02:41'10"
32	05'13"	02:46'23"
33	05'08"	02:51'31"
34	05'17"	02:56'48"
35	05'59"	03:02'47"
36	05'13"	03:08'00"
37	05'29"	03:13'29"
38	05'33"	03:19'02"
39	05'29"	03:24'31"
40	05'15"	03:29'46"
41	10'16"	03:40'02"
42	00'35"	03:40'37"
42.2	06'14"	03:41'38"