曹以開 2019/10/20 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

61.0 km | 08:02:50 | 07:54/km | 第236馬

愛不釋手-公益超馬

官方成績
日期	2019-10-20
成績	08:02:50
總名次	- / -
分組名次	- / -
平均速度	07:54/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:40'05")

00:40'05" (+11'31")

01:20'13" (+10'22")

10 km

(01:20'13")

00:40'08" (+11'34")

15 km

(01:48'47")

00:28'34"

01:09'51"

20 km

(02:30'04")

00:41'17" (+12'43")

25 km

(02:59'52")

00:29'48" (+01'14")

01:11'48" (+01'57")

30 km

(03:41'52")

00:42'00" (+13'26")

35 km

(04:24'02")

00:42'10" (+13'36")

01:25'04" (+15'13")

40 km

(05:06'56")

00:42'54" (+14'20")

45 km

(05:42'15")

00:35'19" (+06'45")

01:19'41" (+09'50")

50 km

(06:26'37")

00:44'22" (+15'48")

55 km

(07:21'24")

00:54'47" (+26'13")

01:26'53" (+17'02")

60 km

(07:53'30")

00:32'06" (+03'32")

Finish

(08:02:50)

日期: 2019-10-20 07:01 - 總爬升: 1354 m - 平均心率: 152 - 卡路里: 3602 Cal - 平均步頻: 174 - 溫度: 23°C - 濕度: 57% - PM2.5: 良好(12)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'24"

(07'24")

07'24" (+02'28")

1000 / 1000

07'40"

(15'05")

07'40" (+02'44")

1000 / 2000

08'40"

(23'45")

08'40" (+03'44")

1000 / 3000

08'21"

(32'07")

08'21" (+03'25")

1000 / 4000

07'58"

(40'05")

07'58" (+03'02")

1000 / 5000

展開計圈分析

07'51"

(47'57")

07'51" (+02'55")

1000 / 6000

12'38"

(01:00'35")

12'38" (+07'42")

1000 / 7000

06'57"

(01:07'33")

06'57" (+02'01")

1000 / 8000

06'12"

(01:13'45")

06'12" (+01'16")

1000 / 9000

06'28"

(01:20'14")

06'28" (+01'32")

1000 / 10000

07'30"

(01:27'44")

07'30" (+02'34")

1000 / 11000

05'31"

(01:33'15")

05'31" (+00'35")

1000 / 12000

05'16"

(01:38'32")

05'16" (+00'20")

1000 / 13000

05'18"

(01:43'50")

05'18" (+00'22")

1000 / 14000

04'56"

(01:48'47")

04'56"

1000 / 15000

05'51"

(01:54'39")

05'51" (+00'55")

1000 / 16000

08'18"

(02:02'58")

08'18" (+03'22")

1000 / 17000

11'31"

(02:14'29")

11'31" (+06'35")

1000 / 18000

08'27"

(02:22'57")

08'27" (+03'31")

1000 / 19000

07'07"

(02:30'04")

07'07" (+02'11")

1000 / 20000

07'25"

(02:37'29")

07'25" (+02'29")

1000 / 21000

05'43"

(02:43'13")

05'43" (+00'47")

1000 / 22000

05'26"

(02:48'39")

05'26" (+00'30")

1000 / 23000

05'35"

(02:54'15")

05'35" (+00'39")

1000 / 24000

05'37"

(02:59'53")

05'37" (+00'41")

1000 / 25000

13'48"

(03:13'42")

13'48" (+08'52")

1000 / 26000

07'08"

(03:20'50")

07'08" (+02'12")

1000 / 27000

08'04"

(03:28'55")

08'04" (+03'08")

1000 / 28000

06'17"

(03:35'12")

06'17" (+01'21")

1000 / 29000

06'40"

(03:41'53")

06'40" (+01'44")

1000 / 30000

06'52"

(03:48'45")

06'52" (+01'56")

1000 / 31000

06'17"

(03:55'02")

06'17" (+01'21")

1000 / 32000

09'26"

(04:04'29")

09'26" (+04'30")

1000 / 33000

09'09"

(04:13'38")

09'09" (+04'13")

1000 / 34000

10'24"

(04:24'02")

10'24" (+05'28")

1000 / 35000

07'04"

(04:31'07")

07'04" (+02'08")

1000 / 36000

07'04"

(04:38'12")

07'04" (+02'08")

1000 / 37000

08'17"

(04:46'29")

08'17" (+03'21")

1000 / 38000

11'14"

(04:57'43")

11'14" (+06'18")

1000 / 39000

09'12"

(05:06'56")

09'12" (+04'16")

1000 / 40000

06'19"

(05:13'15")

06'19" (+01'23")

1000 / 41000

07'58"

(05:21'14")

07'58" (+03'02")

1000 / 42000

06'56"

(05:28'10")

06'56" (+02'00")

1000 / 43000

06'00"

(05:34'10")

06'00" (+01'04")

1000 / 44000

08'04"

(05:42'15")

08'04" (+03'08")

1000 / 45000

09'02"

(05:51'18")

09'02" (+04'06")

1000 / 46000

08'16"

(05:59'34")

08'16" (+03'20")

1000 / 47000

06'46"

(06:06'20")

06'46" (+01'50")

1000 / 48000

10'06"

(06:16'26")

10'06" (+05'10")

1000 / 49000

10'11"

(06:26'38")

10'11" (+05'15")

1000 / 50000

06'54"

(06:33'33")

06'54" (+01'58")

1000 / 51000

06'58"

(06:40'31")

06'58" (+02'02")

1000 / 52000

20'51"

(07:01'23")

20'51" (+15'55")

1000 / 53000

11'10"

(07:12'34")

11'10" (+06'14")

1000 / 54000

08'50"

(07:21'25")

08'50" (+03'54")

1000 / 55000

05'57"

(07:27'22")

05'57" (+01'01")

1000 / 56000

05'40"

(07:33'03")

05'40" (+00'44")

1000 / 57000

06'29"

(07:39'32")

06'29" (+01'33")

1000 / 58000

08'05"

(07:47'37")

08'05" (+03'09")

1000 / 59000

05'53"

(07:53'30")

05'53" (+00'57")

1000 / 60000

05'59"

(07:59'30")

05'59" (+01'03")

1000 / 61000

在東北角路跑景色真的是很美，山路陡坡一定不會少，這次超認真的，只是交通真的好遠，三點跑完，回到家11點多了！

賽後評分: 泛泛的TUR賽事，保證好！
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

10月累積里程 : 420.60 km

赤足天字第一號累積 : 28401.1 km

TCX 2.0 上傳 | 5 years ago

Rarry Lin 說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'24"	00:07'24"
2	07'41"	00:15'05"
3	08'40"	00:23'45"
4	08'21"	00:32'06"
5	07'59"	00:40'05"
6	07'51"	00:47'56"
7	12'39"	01:00'35"
8	06'57"	01:07'32"
9	06'13"	01:13'45"
10	06'28"	01:20'13"
11	07'30"	01:27'43"
12	05'31"	01:33'14"
13	05'17"	01:38'31"
14	05'19"	01:43'50"
15	04'57"	01:48'47"
16	05'52"	01:54'39"
17	08'18"	02:02'57"
18	11'32"	02:14'29"
19	08'27"	02:22'56"
20	07'08"	02:30'04"
21	07'25"	02:37'29"
22	05'43"	02:43'12"
23	05'27"	02:48'39"
24	05'36"	02:54'15"
25	05'37"	02:59'52"
26	13'49"	03:13'41"
27	07'08"	03:20'49"
28	08'05"	03:28'54"
29	06'18"	03:35'12"
30	06'40"	03:41'52"
31	06'52"	03:48'44"
32	06'18"	03:55'02"
33	09'26"	04:04'28"
34	09'09"	04:13'37"
35	10'25"	04:24'02"
36	07'05"	04:31'07"
37	07'04"	04:38'11"
38	08'18"	04:46'29"
39	11'14"	04:57'43"
40	09'13"	05:06'56"
41	06'19"	05:13'15"
42	07'59"	05:21'14"
43	06'56"	05:28'10"
44	06'00"	05:34'10"
45	08'05"	05:42'15"
46	09'02"	05:51'17"
47	08'16"	05:59'33"
48	06'46"	06:06'19"
49	10'07"	06:16'26"
50	10'11"	06:26'37"
51	06'55"	06:33'32"
52	06'59"	06:40'31"
53	20'52"	07:01'23"
54	11'10"	07:12'33"
55	08'51"	07:21'24"
56	05'58"	07:27'22"
57	05'40"	07:33'02"
58	06'30"	07:39'32"
59	08'05"	07:47'37"
60	05'53"	07:53'30"
61	06'00"	07:59'30"
61.5	06'47"	08:02'49"