廖銘祺 2020/11/20 訓練日誌

廖銘祺台南
ID 105957

85 位追隨者

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廖銘祺

100.0 km | 14:09:53 | 08:29/km | 第92馬

2020 宜蘭冬山河超級馬拉松

官方成績
日期	2020-11-20
成績	14:09:53
總名次	37 / 132
分組名次	3 / 19
平均速度	08:29/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'41")

00:36'41" (+02'34")

01:10'48"

10 km

(01:10'48")

00:34'07"

15 km

(01:48'22")

00:37'34" (+03'27")

01:13'56" (+03'08")

20 km

(02:24'44")

00:36'22" (+02'15")

25 km

(03:00'24")

00:35'40" (+01'33")

01:13'56" (+03'08")

30 km

(03:38'40")

00:38'16" (+04'09")

35 km

(04:30'13")

00:51'33" (+17'26")

01:29'25" (+18'37")

40 km

(05:08'05")

00:37'52" (+03'45")

45 km

(05:51'40")

00:43'35" (+09'28")

01:23'47" (+12'59")

50 km

(06:31'52")

00:40'12" (+06'05")

55 km

(07:21'14")

00:49'22" (+15'15")

01:42'27" (+31'39")

60 km

(08:14'19")

00:53'05" (+18'58")

65 km

(08:55'28")

00:41'09" (+07'02")

01:26'06" (+15'18")

70 km

(09:40'25")

00:44'57" (+10'50")

75 km

(10:30'57")

00:50'32" (+16'25")

01:34'00" (+23'12")

80 km

(11:14'25")

00:43'28" (+09'21")

85 km

(12:02'45")

00:48'20" (+14'13")

01:27'16" (+16'28")

90 km

(12:41'41")

00:38'56" (+04'49")

95 km

(13:25'07")

00:43'26" (+09'19")

01:21'21" (+10'33")

100 km

(14:03'02")

00:37'55" (+03'48")

Finish

(14:09:53)

日期: 2020-11-20 21:00 - 地點: 宜蘭縣五結鄉 - 天氣: 一直下雨 - 平均心率: 125 - 卡路里: 7445 Cal - 溫度: 24°C - 濕度: 99%

不畏整夜下雨，再次挑戰冬山河百K，順利復仇成功!!
也意外的拿下分3。

賽後評分: 不畏整夜下雨，再次挑戰冬山河百K，順利復仇成功!! 也意外的拿下分3。
給 5 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

11月累積里程 : 313.58 km

母子鱷魚第三代(紫)-6 累積 : 814.0 km

GPX 上傳 | 3 years ago

李春興, 陳良乾和其他 3 人說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'37"	00:07'37"
2	07'02"	00:14'39"
3	07'56"	00:22'35"
4	06'48"	00:29'23"
5	07'18"	00:36'41"
6	06'51"	00:43'32"
7	06'46"	00:50'18"
8	06'46"	00:57'04"
9	06'47"	01:03'51"
10	06'57"	01:10'48"
11	07'06"	01:17'54"
12	07'18"	01:25'12"
13	08'00"	01:33'12"
14	08'07"	01:41'19"
15	07'03"	01:48'22"
16	08'04"	01:56'26"
17	07'10"	02:03'36"
18	08'01"	02:11'37"
19	06'30"	02:18'07"
20	06'37"	02:24'44"
21	09'22"	02:34'06"
22	06'41"	02:40'47"
23	06'37"	02:47'24"
24	06'37"	02:54'01"
25	06'23"	03:00'24"
26	09'52"	03:10'16"
27	06'36"	03:16'52"
28	07'35"	03:24'27"
29	06'49"	03:31'16"
30	07'24"	03:38'40"
31	13'23"	03:52'03"
32	09'52"	04:01'55"
33	09'54"	04:11'49"
34	09'15"	04:21'04"
35	09'09"	04:30'13"
36	08'44"	04:38'57"
37	06'32"	04:45'29"
38	07'53"	04:53'22"
39	07'35"	05:00'57"
40	07'08"	05:08'05"
41	11'26"	05:19'31"
42	08'41"	05:28'12"
43	09'36"	05:37'48"
44	06'52"	05:44'40"
45	07'00"	05:51'40"
46	07'37"	05:59'17"
47	07'34"	06:06'51"
48	08'10"	06:15'01"
49	08'10"	06:23'11"
50	08'41"	06:31'52"
51	11'25"	06:43'17"
52	06'48"	06:50'05"
53	08'23"	06:58'28"
54	11'26"	07:09'54"
55	11'20"	07:21'14"
56	10'53"	07:32'07"
57	10'45"	07:42'52"
58	10'18"	07:53'10"
59	10'20"	08:03'30"
60	10'49"	08:14'19"
61	11'06"	08:25'25"
62	06'45"	08:32'10"
63	08'04"	08:40'14"
64	07'26"	08:47'40"
65	07'48"	08:55'28"
66	07'46"	09:03'14"
67	07'08"	09:10'22"
68	07'17"	09:17'39"
69	10'58"	09:28'37"
70	11'48"	09:40'25"
71	15'14"	09:55'39"
72	08'08"	10:03'47"
73	07'48"	10:11'35"
74	07'40"	10:19'15"
75	11'42"	10:30'57"
76	11'47"	10:42'44"
77	07'59"	10:50'43"
78	07'35"	10:58'18"
79	08'55"	11:07'13"
80	07'12"	11:14'25"
81	13'16"	11:27'41"
82	12'41"	11:40'22"
83	07'26"	11:47'48"
84	08'05"	11:55'53"
85	06'52"	12:02'45"
86	08'21"	12:11'06"
87	07'15"	12:18'21"
88	08'18"	12:26'39"
89	07'29"	12:34'08"
90	07'33"	12:41'41"
91	09'37"	12:51'18"
92	07'51"	12:59'09"
93	08'32"	13:07'41"
94	09'03"	13:16'44"
95	08'23"	13:25'07"
96	07'34"	13:32'41"
97	07'27"	13:40'08"
98	08'11"	13:48'19"
99	07'09"	13:55'28"
100	07'34"	14:03'02"
100.9	07'32"	14:09'42"