吳小寶 2024/03/23 訓練日誌 | Marathon's World

吳小寶台北市
ID 464769

33 位追隨者

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50.0 km | 07:14:27 | 08:41/km | 第22馬

第8屆馬祖北竿硬地超級馬拉松賽

官方成績
日期	2024-03-23
成績	07:14:27
總名次	- / -
分組名次	- / -
平均速度	08:41/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:43'06")

00:43'06" (+03'02")

01:25'12" (+02'06")

10 km

(01:25'12")

00:42'06" (+02'02")

15 km

(02:10'06")

00:44'54" (+04'50")

01:24'58" (+01'52")

20 km

(02:50'10")

00:40'04"

25 km

(03:31'53")

00:41'43" (+01'39")

01:23'06"

30 km

(04:13'16")

00:41'23" (+01'19")

35 km

(04:56'32")

00:43'16" (+03'12")

01:27'44" (+04'38")

40 km

(05:41'00")

00:44'28" (+04'24")

45 km

(06:24'44")

00:43'44" (+03'40")

01:27'44" (+04'38")

50 km

(07:08'44")

00:44'00" (+03'56")

Finish

(07:14:27)

日期: 2024-03-23 07:00 - 總爬升: 1593 m - 平均心率: 152 - 卡路里: 2905 Cal - 平均步頻: 146 - 溫度: 18°C - 濕度: 88.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

09'12"

(09'12")

09'12" (+03'43")

1000 / 1000

2

10'27"

(19'39")

10'27" (+04'58")

1000 / 2000

3

06'59"

(26'39")

06'59" (+01'30")

1000 / 3000

4

07'23"

(34'02")

07'23" (+01'54")

1000 / 4000

5

09'03"

(43'05")

09'03" (+03'34")

1000 / 5000

展開計圈分析

6

10'22"

(53'27")

10'22" (+04'53")

1000 / 6000

7

07'47"

(01:01'15")

07'47" (+02'18")

1000 / 7000

8

06'59"

(01:08'14")

06'59" (+01'30")

1000 / 8000

9

08'39"

(01:16'53")

08'39" (+03'10")

1000 / 9000

10

08'17"

(01:25'11")

08'17" (+02'48")

1000 / 10000

11

07'50"

(01:33'02")

07'50" (+02'21")

1000 / 11000

12

10'02"

(01:43'05")

10'02" (+04'33")

1000 / 12000

13

07'47"

(01:50'52")

07'47" (+02'18")

1000 / 13000

14

09'15"

(02:00'07")

09'15" (+03'46")

1000 / 14000

15

09'58"

(02:10'06")

09'58" (+04'29")

1000 / 15000

16

05'45"

(02:15'51")

05'45" (+00'16")

1000 / 16000

17

07'40"

(02:23'32")

07'40" (+02'11")

1000 / 17000

18

09'25"

(02:32'58")

09'25" (+03'56")

1000 / 18000

19

09'38"

(02:42'36")

09'38" (+04'09")

1000 / 19000

20

07'33"

(02:50'10")

07'33" (+02'04")

1000 / 20000

21

07'50"

(02:58'01")

07'50" (+02'21")

1000 / 21000

22

08'19"

(03:06'21")

08'19" (+02'50")

1000 / 22000

23

07'26"

(03:13'47")

07'26" (+01'57")

1000 / 23000

24

08'31"

(03:22'18")

08'31" (+03'02")

1000 / 24000

25

09'35"

(03:31'53")

09'35" (+04'06")

1000 / 25000

26

06'48"

(03:38'41")

06'48" (+01'19")

1000 / 26000

27

09'50"

(03:48'32")

09'50" (+04'21")

1000 / 27000

28

09'45"

(03:58'17")

09'45" (+04'16")

1000 / 28000

29

06'13"

(04:04'30")

06'13" (+00'44")

1000 / 29000

30

08'46"

(04:13'17")

08'46" (+03'17")

1000 / 30000

31

08'42"

(04:22'00")

08'42" (+03'13")

1000 / 31000

32

10'23"

(04:32'23")

10'23" (+04'54")

1000 / 32000

33

08'11"

(04:40'34")

08'11" (+02'42")

1000 / 33000

34

08'27"

(04:49'02")

08'27" (+02'58")

1000 / 34000

35

07'31"

(04:56'33")

07'31" (+02'02")

1000 / 35000

36

08'21"

(05:04'54")

08'21" (+02'52")

1000 / 36000

37

10'02"

(05:14'57")

10'02" (+04'33")

1000 / 37000

38

07'21"

(05:22'18")

07'21" (+01'52")

1000 / 38000

39

08'11"

(05:30'30")

08'11" (+02'42")

1000 / 39000

40

10'30"

(05:41'00")

10'30" (+05'01")

1000 / 40000

41

08'33"

(05:49'34")

08'33" (+03'04")

1000 / 41000

42

06'38"

(05:56'13")

06'38" (+01'09")

1000 / 42000

43

10'09"

(06:06'22")

10'09" (+04'40")

1000 / 43000

44

09'41"

(06:16'04")

09'41" (+04'12")

1000 / 44000

45

08'41"

(06:24'45")

08'41" (+03'12")

1000 / 45000

46

06'42"

(06:31'28")

06'42" (+01'13")

1000 / 46000

47

09'05"

(06:40'34")

09'05" (+03'36")

1000 / 47000

48

08'38"

(06:49'13")

08'38" (+03'09")

1000 / 48000

49

08'09"

(06:57'22")

08'09" (+02'40")

1000 / 49000

50

11'22"

(07:08'44")

11'22" (+05'53")

1000 / 50000

51

05'29"

(07:14'14")

05'29"

1000 / 51000

賽後評分: 千萬別輕易嘗試50K
給 4 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

3月累積里程 : 144.33 km

TCX 2.0 上傳 | 8 months ago

Kevin德治和 Lily Lee 說推

·


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'12"	00:09'12"
2	10'28"	00:19'40"
3	06'59"	00:26'39"
4	07'24"	00:34'03"
5	09'03"	00:43'06"
6	10'22"	00:53'28"
7	07'47"	01:01'15"
8	06'59"	01:08'14"
9	08'40"	01:16'54"
10	08'18"	01:25'12"
11	07'50"	01:33'02"
12	10'03"	01:43'05"
13	07'47"	01:50'52"
14	09'15"	02:00'07"
15	09'59"	02:10'06"
16	05'46"	02:15'52"
17	07'40"	02:23'32"
18	09'26"	02:32'58"
19	09'39"	02:42'37"
20	07'33"	02:50'10"
21	07'51"	02:58'01"
22	08'20"	03:06'21"
23	07'26"	03:13'47"
24	08'31"	03:22'18"
25	09'35"	03:31'53"
26	06'49"	03:38'42"
27	09'50"	03:48'32"
28	09'45"	03:58'17"
29	06'12"	04:04'29"
30	08'47"	04:13'16"
31	08'43"	04:21'59"
32	10'23"	04:32'22"
33	08'12"	04:40'34"
34	08'27"	04:49'01"
35	07'31"	04:56'32"
36	08'22"	05:04'54"
37	10'02"	05:14'56"
38	07'21"	05:22'17"
39	08'12"	05:30'29"
40	10'31"	05:41'00"
41	08'34"	05:49'34"
42	06'38"	05:56'12"
43	10'09"	06:06'21"
44	09'42"	06:16'03"
45	08'41"	06:24'44"
46	06'43"	06:31'27"
47	09'06"	06:40'33"
48	08'39"	06:49'12"
49	08'09"	06:57'21"
50	11'23"	07:08'44"
51	05'29"	07:14'13"
51.0	06'00"	07:14'27"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

林淦鈿（淦哥）給 2024年富士山國際馬拉松的評分(給 5 星) : "風景依然美。"

鄭穗霓上傳了新日誌

42.4 km | 04:31:43 | 06:24/km

鄭穗霓上傳了新日誌

5.4 km | 00:51:38 | 09:35/km

鄭穗霓上傳了新日誌

3.0 km | 00:17:06 | 05:47/km

林淦鈿（淦哥）新增一場比賽紀錄 : 2024年富士山國際馬拉松 - 全馬
成績 : 05:56:41

台中阿森上傳了新日誌

10.1 km | 00:51:51 | 05:06/km

台中阿森上傳了新日誌

10.1 km | 00:52:41 | 05:11/km

台中阿森上傳了新日誌

10.2 km | 00:48:23 | 04:43/km

randallkwo 上傳了新日誌

5.0 km | 00:33:20 | 06:38/km

王聖欣上傳了新日誌

21.2 km | 01:52:40 | 05:18/km

Inna Chang 上傳了新日誌

21.3 km | 01:54:00 | 05:21/km

Inna Chang 上傳了新日誌

4.9 km | 01:43:29 | 21:14/km

Inna Chang 上傳了新日誌

8.8 km | 00:56:46 | 06:26/km

randallkwo 上傳了新日誌

25.5 km | 03:13:57 | 07:36/km

randallkwo 上傳了新日誌

1.0 km | 00:13:18 | 13:18/km

randallkwo 上傳了新日誌

Inna Chang 上傳了新日誌
11.1 km | 00:33:01 | 20.2 km/h

台中阿森上傳了新日誌

10.2 km | 00:49:12 | 04:50/km

台中阿森上傳了新日誌

10.1 km | 00:48:37 | 04:47/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:32:30 | 06:29/km

林淦鈿（淦哥）上傳了新日誌

3.5 km | 00:28:32 | 08:04/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:20:22 | 06:45/km

Inna Chang 上傳了新日誌

5.2 km | 00:31:21 | 06:00/km

王聖欣上傳了新日誌

4.6 km | 00:27:53 | 06:03/km

Inna Chang 上傳了新日誌

6.4 km | 00:45:01 | 07:01/km

台中阿森上傳了新日誌

10.1 km | 00:50:16 | 04:57/km

台中阿森上傳了新日誌

10.1 km | 00:48:53 | 04:49/km

台中阿森上傳了新日誌

10.1 km | 00:55:08 | 05:26/km

台中阿森上傳了新日誌

10.1 km | 00:51:23 | 05:05/km

台中阿森上傳了新日誌

10.2 km | 00:52:45 | 05:11/km