王俊欽 2024/11/23 訓練日誌

王俊欽高雄
ID 492923

1 位追隨者

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王俊欽

60.0 km | 07:07:36 | 07:07/km | 第25馬

2024 六堆HAKKA超級馬拉松

官方成績
日期	2024-11-23
成績	07:07:36
總名次	- / -
分組名次	- / -
平均速度	07:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'09")

00:30'09" (+03'22")

00:59'10" (+02'17")

10 km

(00:59'10")

00:29'01" (+02'14")

15 km

(01:31'21")

00:32'11" (+05'24")

01:06'06" (+09'13")

20 km

(02:05'16")

00:33'55" (+07'08")

25 km

(02:57'17")

00:52'01" (+25'14")

01:40'43" (+43'50")

30 km

(03:45'59")

00:48'42" (+21'55")

35 km

(04:16'05")

00:30'06" (+03'19")

00:56'53"

40 km

(04:42'52")

00:26'47"

45 km

(05:16'02")

00:33'10" (+06'23")

01:08'08" (+11'15")

50 km

(05:51'00")

00:34'58" (+08'11")

55 km

(06:29'19")

00:38'19" (+11'32")

01:14'11" (+17'18")

60 km

(07:05'11")

00:35'52" (+09'05")

Finish

(07:07:36)

日期: 2024-11-23 06:00 - 總爬升: 815 m - 地點: 六堆客家文件園區 - 天氣: 陰→晴 - 平均心率: 144 - 卡路里: 2986 Cal - 平均步頻: 176 - 溫度: 22°C - 濕度: 80.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'04"

(07'04")

07'04" (+02'04")

1000 / 1000

05'50"

(12'55")

05'50" (+00'50")

1000 / 2000

05'39"

(18'35")

05'39" (+00'39")

1000 / 3000

05'45"

(24'20")

05'45" (+00'45")

1000 / 4000

05'48"

(30'08")

05'48" (+00'48")

1000 / 5000

展開計圈分析

05'53"

(36'02")

05'53" (+00'53")

1000 / 6000

05'43"

(41'45")

05'43" (+00'43")

1000 / 7000

05'43"

(47'29")

05'43" (+00'43")

1000 / 8000

05'49"

(53'19")

05'49" (+00'49")

1000 / 9000

05'50"

(59'10")

05'50" (+00'50")

1000 / 10000

06'54"

(01:06'04")

06'54" (+01'54")

1000 / 11000

05'40"

(01:11'45")

05'40" (+00'40")

1000 / 12000

05'47"

(01:17'33")

05'47" (+00'47")

1000 / 13000

06'32"

(01:24'05")

06'32" (+01'32")

1000 / 14000

07'15"

(01:31'21")

07'15" (+02'15")

1000 / 15000

05'55"

(01:37'16")

05'55" (+00'55")

1000 / 16000

06'14"

(01:43'31")

06'14" (+01'14")

1000 / 17000

07'32"

(01:51'03")

07'32" (+02'32")

1000 / 18000

06'46"

(01:57'50")

06'46" (+01'46")

1000 / 19000

07'25"

(02:05'15")

07'25" (+02'25")

1000 / 20000

10'46"

(02:16'02")

10'46" (+05'46")

1000 / 21000

10'05"

(02:26'07")

10'05" (+05'05")

1000 / 22000

08'29"

(02:34'37")

08'29" (+03'29")

1000 / 23000

10'18"

(02:44'55")

10'18" (+05'18")

1000 / 24000

12'21"

(02:57'17")

12'21" (+07'21")

1000 / 25000

09'44"

(03:07'02")

09'44" (+04'44")

1000 / 26000

11'44"

(03:18'46")

11'44" (+06'44")

1000 / 27000

10'52"

(03:29'39")

10'52" (+05'52")

1000 / 28000

06'13"

(03:35'53")

06'13" (+01'13")

1000 / 29000

10'06"

(03:45'59")

10'06" (+05'06")

1000 / 30000

05'54"

(03:51'54")

05'54" (+00'54")

1000 / 31000

05'16"

(03:57'10")

05'16" (+00'16")

1000 / 32000

07'13"

(04:04'23")

07'13" (+02'13")

1000 / 33000

05'06"

(04:09'29")

05'06" (+00'06")

1000 / 34000

06'34"

(04:16'04")

06'34" (+01'34")

1000 / 35000

05'04"

(04:21'09")

05'04" (+00'04")

1000 / 36000

05'04"

(04:26'13")

05'04" (+00'04")

1000 / 37000

05'00"

(04:31'13")

05'00"

1000 / 38000

06'22"

(04:37'36")

06'22" (+01'22")

1000 / 39000

05'15"

(04:42'51")

05'15" (+00'15")

1000 / 40000

06'03"

(04:48'55")

06'03" (+01'03")

1000 / 41000

06'43"

(04:55'38")

06'43" (+01'43")

1000 / 42000

07'53"

(05:03'31")

07'53" (+02'53")

1000 / 43000

05'45"

(05:09'16")

05'45" (+00'45")

1000 / 44000

06'45"

(05:16'02")

06'45" (+01'45")

1000 / 45000

07'00"

(05:23'02")

07'00" (+02'00")

1000 / 46000

07'01"

(05:30'04")

07'01" (+02'01")

1000 / 47000

06'17"

(05:36'21")

06'17" (+01'17")

1000 / 48000

06'18"

(05:42'39")

06'18" (+01'18")

1000 / 49000

08'20"

(05:51'00")

08'20" (+03'20")

1000 / 50000

07'47"

(05:58'47")

07'47" (+02'47")

1000 / 51000

07'21"

(06:06'09")

07'21" (+02'21")

1000 / 52000

10'04"

(06:16'13")

10'04" (+05'04")

1000 / 53000

06'36"

(06:22'50")

06'36" (+01'36")

1000 / 54000

06'28"

(06:29'19")

06'28" (+01'28")

1000 / 55000

06'44"

(06:36'03")

06'44" (+01'44")

1000 / 56000

06'17"

(06:42'20")

06'17" (+01'17")

1000 / 57000

09'18"

(06:51'39")

09'18" (+04'18")

1000 / 58000

07'05"

(06:58'44")

07'05" (+02'05")

1000 / 59000

06'26"

(07:05'10")

06'26" (+01'26")

1000 / 60000

很棒的補給，瑪家鄉的坡，海拔736m，上坡跑跑走走，下坡就一直衝，平路太陽出來，左右大腿酸+抽筋，屁股好酸

賽後評分: 好
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

11月累積里程 : 323.27 km

母子鱷魚蚵技神速-小白累積 : 1154.7 km

TCX 2.0 上傳 | 1 week ago

Hsieh yi-sheng 說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'04"	00:07'04"
2	05'51"	00:12'55"
3	05'40"	00:18'35"
4	05'45"	00:24'20"
5	05'49"	00:30'09"
6	05'53"	00:36'02"
7	05'44"	00:41'46"
8	05'44"	00:47'30"
9	05'49"	00:53'19"
10	05'51"	00:59'10"
11	06'54"	01:06'04"
12	05'41"	01:11'45"
13	05'48"	01:17'33"
14	06'33"	01:24'06"
15	07'15"	01:31'21"
16	05'55"	01:37'16"
17	06'15"	01:43'31"
18	07'32"	01:51'03"
19	06'47"	01:57'50"
20	07'26"	02:05'16"
21	10'46"	02:16'02"
22	10'05"	02:26'07"
23	08'30"	02:34'37"
24	10'18"	02:44'55"
25	12'22"	02:57'17"
26	09'45"	03:07'02"
27	11'45"	03:18'47"
28	10'52"	03:29'39"
29	06'14"	03:35'53"
30	10'06"	03:45'59"
31	05'55"	03:51'54"
32	05'16"	03:57'10"
33	07'13"	04:04'23"
34	05'07"	04:09'30"
35	06'35"	04:16'05"
36	05'04"	04:21'09"
37	05'05"	04:26'14"
38	05'00"	04:31'14"
39	06'23"	04:37'37"
40	05'15"	04:42'52"
41	06'03"	04:48'55"
42	06'43"	04:55'38"
43	07'53"	05:03'31"
44	05'46"	05:09'17"
45	06'45"	05:16'02"
46	07'01"	05:23'03"
47	07'02"	05:30'05"
48	06'17"	05:36'22"
49	06'18"	05:42'40"
50	08'20"	05:51'00"
51	07'48"	05:58'48"
52	07'21"	06:06'09"
53	10'04"	06:16'13"
54	06'37"	06:22'50"
55	06'29"	06:29'19"
56	06'44"	06:36'03"
57	06'18"	06:42'21"
58	09'18"	06:51'39"
59	07'06"	06:58'45"
60	06'26"	07:05'11"
60.3	07'41"	07:07'37"