郭葉華 2020/11/21 訓練日誌

郭葉華台北市
ID 101299

31 位追隨者

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郭葉華

100.0 km | 08:39:03 | 05:11/km | 第19馬

2020 宜蘭冬山河超級馬拉松

官方成績
日期	2020-11-21
成績	08:39:03
總名次	- / -
分組名次	- / -
平均速度	05:11/km

官方證書

郭葉華

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'01")

00:25'01" (+01'28")

00:49'11" (+01'48")

10 km

(00:49'11")

00:24'10" (+00'37")

15 km

(01:14'00")

00:24'49" (+01'16")

00:48'40" (+01'17")

20 km

(01:37'51")

00:23'51" (+00'18")

25 km

(02:02'18")

00:24'27" (+00'54")

00:49'30" (+02'07")

30 km

(02:27'21")

00:25'03" (+01'30")

35 km

(02:50'54")

00:23'33"

00:47'23"

40 km

(03:14'44")

00:23'50" (+00'17")

45 km

(03:38'48")

00:24'04" (+00'31")

00:48'06" (+00'43")

50 km

(04:02'50")

00:24'02" (+00'29")

55 km

(04:27'36")

00:24'46" (+01'13")

00:50'16" (+02'53")

60 km

(04:53'06")

00:25'30" (+01'57")

65 km

(05:19'24")

00:26'18" (+02'45")

00:53'51" (+06'28")

70 km

(05:46'57")

00:27'33" (+04'00")

75 km

(06:13'44")

00:26'47" (+03'14")

00:54'08" (+06'45")

80 km

(06:41'05")

00:27'21" (+03'48")

85 km

(07:09'10")

00:28'05" (+04'32")

00:56'21" (+08'58")

90 km

(07:37'26")

00:28'16" (+04'43")

95 km

(08:06'00")

00:28'34" (+05'01")

00:57'55" (+10'32")

100 km

(08:35'21")

00:29'21" (+05'48")

Finish

(08:39:03)

日期: 2020-11-21 05:00 - 地點: 冬山河 - 天氣: 大雨 - 平均心率: 137 - 卡路里: 3795 Cal - 溫度: 23°C - 濕度: 100%

台北市

郭葉華

留言

台北市

郭葉華

留言

賽後評分: 從開跑到完賽持續不斷的下雨~超級硬，還好溫度還沒到10幾度，不然應該撐不住，皮膚泡雨軟掉，襪子、胯下都磨傷。今天狀況算不錯，本來想說今年跑量變少或許無法進9，沒想到還比之前更進步了，意志力是很重要的!!跑完趕快去礁溪泡泡溫泉回溫一下
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

11月累積里程 : 381.22 km

Strava 上傳 | 4 years ago

Iris Tu, 黃言言和其他 10 人說推

留言

觀看另 2 則留言

郭葉華謝囉!可以稍微出關了

2020-11-21 20:53 ·

Jeff Lee 恭喜總二，太強了

2020-11-21 21:50 ·

1 個人推


	目標心跳區間: 122~ 160

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'56"	00:04'56"
2	04'57"	00:09'53"
3	04'56"	00:14'49"
4	04'51"	00:19'40"
5	05'21"	00:25'01"
6	04'39"	00:29'40"
7	04'51"	00:34'31"
8	04'58"	00:39'29"
9	04'53"	00:44'22"
10	04'49"	00:49'11"
11	05'06"	00:54'17"
12	04'56"	00:59'13"
13	05'01"	01:04'14"
14	04'50"	01:09'04"
15	04'56"	01:14'00"
16	04'53"	01:18'53"
17	04'42"	01:23'35"
18	04'47"	01:28'22"
19	04'41"	01:33'03"
20	04'48"	01:37'51"
21	05'08"	01:42'59"
22	04'49"	01:47'48"
23	04'44"	01:52'32"
24	04'42"	01:57'14"
25	05'04"	02:02'18"
26	06'01"	02:08'19"
27	04'43"	02:13'02"
28	04'55"	02:17'57"
29	04'47"	02:22'44"
30	04'37"	02:27'21"
31	04'51"	02:32'12"
32	04'40"	02:36'52"
33	04'50"	02:41'42"
34	04'38"	02:46'20"
35	04'34"	02:50'54"
36	05'08"	02:56'02"
37	04'34"	03:00'36"
38	04'56"	03:05'32"
39	04'34"	03:10'06"
40	04'38"	03:14'44"
41	05'07"	03:19'51"
42	04'44"	03:24'35"
43	04'39"	03:29'14"
44	04'48"	03:34'02"
45	04'46"	03:38'48"
46	04'53"	03:43'41"
47	04'48"	03:48'29"
48	04'44"	03:53'13"
49	04'57"	03:58'10"
50	04'40"	04:02'50"
51	05'08"	04:07'58"
52	04'45"	04:12'43"
53	04'54"	04:17'37"
54	04'46"	04:22'23"
55	05'13"	04:27'36"
56	05'08"	04:32'44"
57	04'54"	04:37'38"
58	05'17"	04:42'55"
59	04'59"	04:47'54"
60	05'12"	04:53'06"
61	05'43"	04:58'49"
62	04'52"	05:03'41"
63	05'07"	05:08'48"
64	05'19"	05:14'07"
65	05'17"	05:19'24"
66	06'16"	05:25'40"
67	05'11"	05:30'51"
68	05'15"	05:36'06"
69	05'25"	05:41'31"
70	05'26"	05:46'57"
71	05'15"	05:52'12"
72	05'20"	05:57'32"
73	05'16"	06:02'48"
74	05'28"	06:08'16"
75	05'28"	06:13'44"
76	05'33"	06:19'17"
77	05'16"	06:24'33"
78	05'36"	06:30'09"
79	05'24"	06:35'33"
80	05'32"	06:41'05"
81	06'06"	06:47'11"
82	05'31"	06:52'42"
83	05'17"	06:57'59"
84	05'45"	07:03'44"
85	05'26"	07:09'10"
86	05'56"	07:15'06"
87	05'20"	07:20'26"
88	05'32"	07:25'58"
89	05'41"	07:31'39"
90	05'47"	07:37'26"
91	05'30"	07:42'56"
92	05'41"	07:48'37"
93	05'50"	07:54'27"
94	05'51"	08:00'18"
95	05'42"	08:06'00"
96	06'09"	08:12'09"
97	05'42"	08:17'51"
98	05'53"	08:23'44"
99	05'46"	08:29'30"
100	05'51"	08:35'21"
100.7	07'51"	08:40'28"