全馬 | 04:59:24 | 07:05/km | 第9馬官方成績 |
日期 | 2023-11-19 |
成績 | 04:59:24 |
總名次 | - / - |
分組名次 | - / - |
平均速度 | 07:05/km |
里程 / 累計時間 | 每 5 km (差異) | 每 10 km (差異) |
| 00:27'41" | 00:59'22" |
| 00:31'41" (+04'00") |
| 00:31'34" (+03'53") | 01:05'44" (+06'22") |
| 00:34'10" (+06'29") |
| 00:36'35" (+08'54") | 01:13'34" (+14'12") |
| 00:36'59" (+09'18") |
| 00:41'43" (+14'02") | 01:21'11" (+21'49") |
| 00:39'28" (+11'47") |
|
日期: 2023-11-19 05:58 - 平均心率: 158 - 卡路里: 2289 Cal - 總步數: 50862 - 平均步頻: 169 - 平均步幅: 83 cm
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'59" (+00'39") | 1000 / 1000 | 176 / 94 |
2 | | 05'20" | 1001 / 2002 | 183 / 101 |
3 | | 05'32" (+00'12") | 1001 / 3004 | 181 / 99 |
4 | | 05'29" (+00'09") | 1000 / 4005 | 182 / 99 |
5 | | 05'20" | 1002 / 5007 | 182 / 102 |
6 | | 05'49" (+00'29") | 1001 / 6008 | 177 / 96 |
7 | | 05'42" (+00'22") | 1000 / 7009 | 182 / 96 |
8 | | 06'18" (+00'58") | 1002 / 8011 | 181 / 87 |
9 | | 06'19" (+00'59") | 1000 / 9011 | 180 / 87 |
10 | | 07'34" (+02'14") | 1002 / 10013 | 155 / 85 |
11 | | 05'59" (+00'39") | 1002 / 11016 | 182 / 91 |
12 | | 06'13" (+00'53") | 1000 / 12016 | 182 / 88 |
13 | | 07'08" (+01'48") | 1002 / 13019 | 166 / 83 |
14 | | 06'20" (+01'00") | 1000 / 14019 | 178 / 88 |
15 | | 05'51" (+00'31") | 1002 / 15021 | 184 / 92 |
16 | | 08'56" (+03'36") | 1001 / 16023 | 138 / 80 |
17 | | 06'05" (+00'45") | 1002 / 17025 | 185 / 88 |
18 | | 06'17" (+00'57") | 1000 / 18026 | 184 / 86 |
19 | | 06'51" (+01'31") | 1001 / 19027 | 175 / 83 |
20 | | 06'04" (+00'44") | 1001 / 20029 | 186 / 88 |
21 | | 06'43" (+01'23") | 1001 / 21031 | 180 / 82 |
22 | | 07'53" (+02'33") | 1000 / 22031 | 165 / 76 |
23 | | 06'30" (+01'10") | 1000 / 23032 | 182 / 84 |
24 | | 08'50" (+03'30") | 1001 / 24033 | 145 / 77 |
25 | | 06'49" (+01'29") | 1001 / 25034 | 182 / 80 |
26 | | 06'50" (+01'30") | 1000 / 26035 | 181 / 80 |
27 | | 07'13" (+01'53") | 1000 / 27035 | 181 / 76 |
28 | | 08'46" (+03'26") | 1001 / 28036 | 149 / 76 |
29 | | 07'09" (+01'49") | 1002 / 29038 | 180 / 77 |
30 | | 07'11" (+01'51") | 1000 / 30039 | 180 / 76 |
31 | | 07'16" (+01'56") | 1000 / 31039 | 181 / 75 |
32 | | 08'50" (+03'30") | 1001 / 32041 | 161 / 69 |
33 | | 07'38" (+02'18") | 1002 / 33043 | 163 / 79 |
34 | | 08'11" (+02'51") | 1001 / 34045 | 158 / 77 |
35 | | 09'46" (+04'26") | 1000 / 35045 | 133 / 76 |
36 | | 07'37" (+02'17") | 1001 / 36047 | 163 / 80 |
37 | | 09'28" (+04'08") | 1000 / 37047 | 140 / 74 |
38 | | 08'05" (+02'45") | 1000 / 38048 | 160 / 76 |
39 | | 07'20" (+02'00") | 1000 / 39048 | 181 / 74 |
40 | | 07'01" (+01'41") | 1000 / 40049 | 182 / 77 |
41 | | 10'17" (+04'57") | 1001 / 41051 | 133 / 72 |
42 | | 06'54" (+01'34") | 1002 / 42053 | 173 / 83 |
43 | | 05'40" (+00'20") | 346 / 42400 | 187 / 94 |
第九馬,離上次全馬經過六年時間,這次目標就可以跑完就好,也沒太多時間練,只能下班到跑步機訓練,跑步機跟路跑還是有很大差異,跑步機還是輕鬆許多,下次如果有要参賽,還是要有一定比率在實際路跑,另外長距離練習也是必要,這次天氣溫度及賽道都算不錯,如果有好好練習,應該會有不錯成績,先拉個樓地板,等明年再來檢視看看是否有進步些。
賽後評分: 流動廁所比率可以再多些,花了二十分鐘等廁所,還好賽前有上到。
給 4 星 心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
11月累積里程 :
174.87 km ASICS Tartheredge3 累積 :
1763.7 kmMW Watch 上傳 | 5 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'00" | 00:06'00" |
2 | 05'21" | 00:11'21" |
3 | 05'32" | 00:16'53" |
4 | 05'30" | 00:22'23" |
5 | 05'18" | 00:27'41" |
6 | 05'49" | 00:33'30" |
7 | 05'41" | 00:39'11" |
8 | 06'17" | 00:45'28" |
9 | 06'20" | 00:51'48" |
10 | 07'34" | 00:59'22" |
11 | 06'01" | 01:05'23" |
12 | 06'11" | 01:11'34" |
13 | 07'09" | 01:18'43" |
14 | 06'20" | 01:25'03" |
15 | 05'53" | 01:30'56" |
16 | 08'52" | 01:39'48" |
17 | 06'05" | 01:45'53" |
18 | 06'13" | 01:52'06" |
19 | 06'55" | 01:59'01" |
20 | 06'05" | 02:05'06" |
21 | 06'38" | 02:11'44" |
22 | 07'54" | 02:19'38" |
23 | 06'32" | 02:26'10" |
24 | 08'45" | 02:34'55" |
25 | 06'46" | 02:41'41" |
26 | 06'52" | 02:48'33" |
27 | 07'10" | 02:55'43" |
28 | 08'47" | 03:04'30" |
29 | 07'00" | 03:11'30" |
30 | 07'10" | 03:18'40" |
31 | 07'18" | 03:25'58" |
32 | 08'40" | 03:34'38" |
33 | 07'48" | 03:42'26" |
34 | 08'09" | 03:50'35" |
35 | 09'48" | 04:00'23" |
36 | 07'08" | 04:07'31" |
37 | 09'37" | 04:17'08" |
38 | 08'02" | 04:25'10" |
39 | 07'35" | 04:32'45" |
40 | 07'06" | 04:39'51" |
41 | 10'15" | 04:50'06" |
42 | 06'47" | 04:56'53" |
42.4 | 08'01" | 05:00'07" |