RU 2023/12/02 訓練日誌 | Marathon's World

RU 台南
ID 178256

283 位追隨者

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30.3 km | 02:40:53 | 05:18/km

日期: 2023-12-02 06:15 - 平均心率: 163 - 卡路里: 1498 Cal - 平均步頻: 186

Pace: 05'17" / 05'07" / 05'11" / 05'09" / 05'08" / 05'13" / 05'04" / 06'51" / 05'04" / 05'15" / 05'13" / 05'06" / 06'28" / 05'11" / 05'08" / 05'10" / 05'05" / 05'09" / 06'00" / 05'08" / 05'16" / 05'15" / 07'52" / 05'13" / 06'59" / 05'09" / 06'18" / 05'18" / 05'58" / 05'33" / 18'48" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02'03"

(02'03")

05'08" (+00'09")

401 / 401

02'05"

(04'09")

05'14" (+00'15")

400 / 801

02'04"

(06'14")

05'12" (+00'13")

399 / 1201

02'04"

(08'19")

05'10" (+00'11")

401 / 1602

02'05"

(10'24")

05'14" (+00'15")

399 / 2001

展開計圈分析

02'03"

(12'28")

05'08" (+00'09")

400 / 2402

02'04"

(14'32")

05'10" (+00'11")

401 / 2804

02'04"

(16'37")

05'09" (+00'10")

403 / 3207

02'04"

(18'42")

05'08" (+00'09")

403 / 3611

02'02"

(20'44")

05'06" (+00'07")

398 / 4009

02'01"

(22'45")

05'05" (+00'06")

397 / 4406

02'06"

(24'51")

05'12" (+00'13")

403 / 4810

02'05"

(26'57")

05'14" (+00'15")

400 / 5210

02'05"

(29'03")

05'07" (+00'08")

409 / 5619

02'03"

(31'07")

05'07" (+00'08")

402 / 6022

02'04"

(33'11")

05'12" (+00'13")

398 / 6420

02'04"

(35'15")

05'01" (+00'02")

412 / 6833

02'04"

(37'20")

05'07" (+00'08")

404 / 7237

02'03"

(39'24")

05'06" (+00'07")

404 / 7641

02'02"

(41'27")

05'00" (+00'01")

408 / 8050

02'01"

(43'28")

04'59"

406 / 8456

02'02"

(45'31")

05'05" (+00'06")

402 / 8858

02'04"

(47'35")

05'06" (+00'07")

405 / 9264

02'05"

(49'41")

05'13" (+00'14")

400 / 9664

02'06"

(51'47")

05'14" (+00'15")

400 / 10064

02'03"

(53'50")

05'09" (+00'10")

399 / 10464

02'06"

(55'56")

05'11" (+00'12")

404 / 10868

02'04"

(58'01")

05'11" (+00'12")

400 / 11269

02'03"

(01:00'05")

05'10" (+00'11")

398 / 11668

02'04"

(01:02'10")

05'11" (+00'12")

399 / 12067

02'04"

(01:04'14")

05'10" (+00'11")

400 / 12468

02'03"

(01:06'18")

05'03" (+00'04")

407 / 12875

02'04"

(01:08'23")

05'07" (+00'08")

405 / 13281

02'04"

(01:10'27")

05'09" (+00'10")

402 / 13683

02'04"

(01:12'32")

05'06" (+00'07")

406 / 14089

02'05"

(01:14'37")

05'11" (+00'12")

402 / 14492

02'04"

(01:16'41")

05'03" (+00'04")

408 / 14900

02'05"

(01:18'46")

05'09" (+00'10")

404 / 15304

02'06"

(01:20'52")

05'08" (+00'09")

408 / 15713

02'04"

(01:22'57")

05'09" (+00'10")

403 / 16116

02'05"

(01:25'02")

05'06" (+00'07")

407 / 16524

02'06"

(01:27'09")

05'13" (+00'14")

403 / 16927

02'06"

(01:29'15")

05'11" (+00'12")

404 / 17332

02'06"

(01:31'21")

05'12" (+00'13")

403 / 17735

02'04"

(01:33'26")

05'02" (+00'03")

411 / 18147

02'05"

(01:35'31")

05'08" (+00'09")

406 / 18554

04'10"

(01:39'42")

05'11" (+00'12")

806 / 19360

02'03"

(01:41'46")

05'07" (+00'08")

401 / 19762

02'04"

(01:43'50")

05'05" (+00'06")

408 / 20170

02'06"

(01:45'56")

05'12" (+00'13")

403 / 20574

02'05"

(01:48'02")

05'14" (+00'15")

398 / 20972

02'06"

(01:50'08")

05'16" (+00'17")

399 / 21372

02'05"

(01:52'14")

05'15" (+00'16")

399 / 21772

02'05"

(01:54'20")

05'12" (+00'13")

402 / 22174

02'04"

(01:56'24")

05'11" (+00'12")

398 / 22572

02'02"

(01:58'26")

05'04" (+00'05")

402 / 22974

02'03"

(02:00'30")

05'07" (+00'08")

403 / 23378

02'04"

(02:02'34")

05'09" (+00'10")

400 / 23778

02'05"

(02:04'40")

05'13" (+00'14")

400 / 24179

02'06"

(02:06'46")

05'18" (+00'19")

396 / 24575

02'03"

(02:08'50")

05'13" (+00'14")

394 / 24970

02'04"

(02:10'54")

05'14" (+00'15")

396 / 25366

02'04"

(02:12'59")

05'08" (+00'09")

403 / 25770

02'06"

(02:15'06")

05'14" (+00'15")

403 / 26173

02'00"

(02:17'07")

04'59"

402 / 26576

02'03"

(02:19'10")

05'07" (+00'08")

400 / 26977

02'03"

(02:21'13")

05'05" (+00'06")

403 / 27380

02'05"

(02:23'19")

05'14" (+00'15")

400 / 27780

02'05"

(02:25'24")

05'12" (+00'13")

401 / 28181

02'04"

(02:27'28")

05'08" (+00'09")

402 / 28584

02'04"

(02:29'33")

05'04" (+00'05")

408 / 28992

02'09"

(02:31'42")

05'19" (+00'20")

405 / 29398

02'07"

(02:33'50")

05'16" (+00'17")

401 / 29800

02'02"

(02:35'52")

05'02" (+00'03")

403 / 30203

05'01"

(02:40'53")

41'58" (+36'59")

119 / 30322

台南

台南

台南

台南

第一個30k🫣
謝謝泓晉的能量飲~大心🫶
跑到20k就好想停腳
髖痛、腳踝痛，又一直掉速
大家都跑北港馬
只剩我自己獨推~心累
怎麼30k這麼遙遠😱😱😱

肌貼不黏就算黏長點好像也會掉🥲
好廢的左腳😮‍💨

心率區間	心跳數	心率等級
1:E有氧耐力區	130~158	65~79%
2:M馬拉松配速區	158~178	79~89%
3:T乳酸耐力區	178~184	89~92%
4:A無氧耐力區	184~195	92~97.5%
5:I最大耗氧區	195~200	97.5~100%
最大心率為200 點此去設定最大心率

12月累積里程 : 294.00 km

nike next%2黃綠累積 : 365.3 km

TCX 2.0 上傳 | 11 months ago

Gordon sung, John Chen 和其他 19 人說推

留言

觀看另 4 則留言

張清榮晚安安，歡樂週末跑步運動愉快，漂亮，加油

2023-12-02 19:36 ·

陳明裕（吉安路跑協會）自律練跑30K,太棒了！

2023-12-02 20:53 ·

1 個人推


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'17"	00:05'17"
2	05'07"	00:10'24"
3	05'11"	00:15'35"
4	05'09"	00:20'44"
5	05'08"	00:25'52"
6	05'13"	00:31'05"
7	05'04"	00:36'09"
8	06'51"	00:43'00"
9	05'04"	00:48'04"
10	05'15"	00:53'19"
11	05'13"	00:58'32"
12	05'06"	01:03'38"
13	06'28"	01:10'06"
14	05'11"	01:15'17"
15	05'08"	01:20'25"
16	05'10"	01:25'35"
17	05'05"	01:30'40"
18	05'09"	01:35'49"
19	06'00"	01:41'49"
20	05'08"	01:46'57"
21	05'16"	01:52'13"
22	05'15"	01:57'28"
23	07'52"	02:05'20"
24	05'13"	02:10'33"
25	06'59"	02:17'32"
26	05'09"	02:22'41"
27	06'18"	02:28'59"
28	05'18"	02:34'17"
29	05'58"	02:40'15"
30	05'33"	02:45'48"
30.3	18'38"	02:51'49"