賴宏亮 2019/07/28 訓練日誌 | Marathon's World

賴宏亮
ID 219993

132 位追隨者

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全馬 | 06:04:49 | 08:38/km | 第37馬

2019 鶼鰈情深路跑賽

官方成績
日期	2019-07-28
成績	06:04:49
總名次	- / -
分組名次	- / -
平均速度	08:38/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'45")

00:30'45"

01:03'17"

10 km

(01:03'17")

00:32'32" (+01'47")

15 km

(01:41'21")

00:38'04" (+07'19")

01:17'31" (+14'14")

20 km

(02:20'48")

00:39'27" (+08'42")

25 km

(02:59'02")

00:38'14" (+07'29")

01:19'27" (+16'10")

30 km

(03:40'15")

00:41'13" (+10'28")

35 km

(04:30'40")

00:50'25" (+19'40")

01:36'50" (+33'33")

40 km

(05:17'05")

00:46'25" (+15'40")

Finish

(06:04:49)

日期: 2019-07-28 05:00 - 平均心率: 140 - 卡路里: 2999 Cal - 平均步頻: 158 - 溫度: 25°C - 濕度: 84% - PM2.5: 良好(<2)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'21"

(07'21")

07'21" (+01'48")

1000 / 1000

2

06'03"

(13'24")

06'03" (+00'30")

1000 / 2000

3

06'12"

(19'36")

06'12" (+00'39")

1000 / 3000

4

05'34"

(25'11")

05'34" (+00'01")

1000 / 4000

5

05'33"

(30'45")

05'33"

1000 / 5000

展開計圈分析

6

06'30"

(37'15")

06'30" (+00'57")

1000 / 6000

7

06'38"

(43'53")

06'38" (+01'05")

1000 / 7000

8

06'24"

(50'18")

06'24" (+00'51")

1000 / 8000

9

06'22"

(56'40")

06'22" (+00'49")

1000 / 9000

10

06'36"

(01:03'17")

06'36" (+01'03")

1000 / 10000

11

07'10"

(01:10'27")

07'10" (+01'37")

1000 / 11000

12

10'09"

(01:20'36")

10'09" (+04'36")

1000 / 12000

13

06'30"

(01:27'07")

06'30" (+00'57")

1000 / 13000

14

07'31"

(01:34'38")

07'31" (+01'58")

1000 / 14000

15

06'42"

(01:41'21")

06'42" (+01'09")

1000 / 15000

16

11'01"

(01:52'22")

11'01" (+05'28")

1000 / 16000

17

08'10"

(02:00'32")

08'10" (+02'37")

1000 / 17000

18

06'38"

(02:07'11")

06'38" (+01'05")

1000 / 18000

19

06'34"

(02:13'45")

06'34" (+01'01")

1000 / 19000

20

06'58"

(02:20'44")

06'58" (+01'25")

1000 / 20000

21

06'24"

(02:27'09")

06'24" (+00'51")

1000 / 21000

22

06'28"

(02:33'37")

06'28" (+00'55")

1000 / 22000

23

09'14"

(02:42'51")

09'14" (+03'41")

1000 / 23000

24

07'55"

(02:50'47")

07'55" (+02'22")

1000 / 24000

25

08'13"

(02:59'01")

08'13" (+02'40")

1000 / 25000

26

06'31"

(03:05'32")

06'31" (+00'58")

1000 / 26000

27

08'00"

(03:13'33")

08'00" (+02'27")

1000 / 27000

28

07'23"

(03:20'56")

07'23" (+01'50")

1000 / 28000

29

09'56"

(03:30'53")

09'56" (+04'23")

1000 / 29000

30

09'20"

(03:40'13")

09'20" (+03'47")

1000 / 30000

31

11'58"

(03:52'12")

11'58" (+06'25")

1000 / 31000

32

10'16"

(04:02'29")

10'16" (+04'43")

1000 / 32000

33

09'09"

(04:11'38")

09'09" (+03'36")

1000 / 33000

34

09'03"

(04:20'42")

09'03" (+03'30")

1000 / 34000

35

09'56"

(04:30'39")

09'56" (+04'23")

1000 / 35000

36

09'44"

(04:40'23")

09'44" (+04'11")

1000 / 36000

37

11'04"

(04:51'28")

11'04" (+05'31")

1000 / 37000

38

07'40"

(04:59'08")

07'40" (+02'07")

1000 / 38000

39

08'24"

(05:07'32")

08'24" (+02'51")

1000 / 39000

40

09'31"

(05:17'03")

09'31" (+03'58")

1000 / 40000

41

09'25"

(05:26'29")

09'25" (+03'52")

1000 / 41000

42

09'56"

(05:36'25")

09'56" (+04'23")

1000 / 42000

43

11'03"

(05:47'29")

11'03" (+05'30")

1000 / 43000

44

08'11"

(05:55'40")

08'11" (+02'38")

1000 / 44000

45

06'41"

(06:02'22")

06'41" (+01'08")

1000 / 45000

賽前宣言: 備戰明年南橫馬

賽後評分: 無
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

7月累積里程 : 401.91 km

母子鱷魚三代ㄚ拖小藍累積 : 689.5 km

TCX 上傳 | 5 years ago

阿斌, C. H. CHEN 和其他 20 人說推

·

觀看另 4 則留言

陳大頭恭喜漂亮完賽

2019-07-29 08:58 ·

阿斌恭喜漂亮完賽

2019-07-30 08:15 ·

1 個人推


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'21"	00:07'21"
2	06'04"	00:13'25"
3	06'12"	00:19'37"
4	05'34"	00:25'11"
5	05'34"	00:30'45"
6	06'30"	00:37'15"
7	06'38"	00:43'53"
8	06'25"	00:50'18"
9	06'23"	00:56'41"
10	06'36"	01:03'17"
11	07'11"	01:10'28"
12	10'09"	01:20'37"
13	06'30"	01:27'07"
14	07'32"	01:34'39"
15	06'42"	01:41'21"
16	11'01"	01:52'22"
17	08'11"	02:00'33"
18	06'39"	02:07'12"
19	06'35"	02:13'47"
20	07'01"	02:20'48"
21	06'22"	02:27'10"
22	06'28"	02:33'38"
23	09'15"	02:42'53"
24	08'05"	02:50'58"
25	08'04"	02:59'02"
26	06'31"	03:05'33"
27	08'01"	03:13'34"
28	07'24"	03:20'58"
29	09'56"	03:30'54"
30	09'21"	03:40'15"
31	12'00"	03:52'15"
32	10'15"	04:02'30"
33	09'10"	04:11'40"
34	09'03"	04:20'43"
35	09'57"	04:30'40"
36	09'44"	04:40'24"
37	11'05"	04:51'29"
38	07'40"	04:59'09"
39	08'25"	05:07'34"
40	09'31"	05:17'05"
41	09'26"	05:26'31"
42	09'56"	05:36'27"
43	11'03"	05:47'30"
44	08'12"	05:55'42"
45	06'41"	06:02'23"
45.4	05'31"	06:04'51"

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