Lucius 2016/12/18 訓練日誌

Lucius 高雄
ID 244911

34 位追隨者

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Lucius

6 H | 53.0 km | 06:47/km | 第4馬

高雄大學12小時超級馬拉松

官方成績
日期	2016-12-18
成績	52.98 km
總名次	13 / 117
分組名次	3 / 25
平均速度	06:47/km

日期: 2016-12-18 06:00 - 地點: NUK Campus - 平均心率: 146 - 卡路里: 3209 Cal - 平均步頻: 176 - 溫度: 18°C - 濕度: 66%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'48"

(06'48")

06'48" (+01'24")

1000 / 1000

06'01"

(12'49")

06'01" (+00'37")

1000 / 2000

05'31"

(18'20")

05'31" (+00'07")

1000 / 3000

05'29"

(23'49")

05'29" (+00'05")

1000 / 4000

05'30"

(29'20")

05'30" (+00'06")

1000 / 5000

展開計圈分析

05'28"

(34'48")

05'28" (+00'04")

1000 / 6000

05'24"

(40'12")

05'24"

1000 / 7000

05'26"

(45'39")

05'26" (+00'02")

1000 / 8000

05'27"

(51'07")

05'27" (+00'03")

1000 / 9000

05'28"

(56'36")

05'28" (+00'04")

1000 / 10000

05'26"

(01:02'02")

05'26" (+00'02")

1000 / 11000

05'30"

(01:07'33")

05'30" (+00'06")

1000 / 12000

05'28"

(01:13'02")

05'28" (+00'04")

1000 / 13000

05'37"

(01:18'40")

05'37" (+00'13")

1000 / 14000

05'38"

(01:24'19")

05'38" (+00'14")

1000 / 15000

05'38"

(01:29'58")

05'38" (+00'14")

1000 / 16000

05'36"

(01:35'34")

05'36" (+00'12")

1000 / 17000

05'41"

(01:41'16")

05'41" (+00'17")

1000 / 18000

05'44"

(01:47'00")

05'44" (+00'20")

1000 / 19000

05'35"

(01:52'36")

05'35" (+00'11")

1000 / 20000

05'38"

(01:58'14")

05'38" (+00'14")

1000 / 21000

06'03"

(02:04'17")

06'03" (+00'39")

1000 / 22000

05'36"

(02:09'54")

05'36" (+00'12")

1000 / 23000

05'34"

(02:15'29")

05'34" (+00'10")

1000 / 24000

05'44"

(02:21'13")

05'44" (+00'20")

1000 / 25000

05'42"

(02:26'55")

05'42" (+00'18")

1000 / 26000

05'38"

(02:32'34")

05'38" (+00'14")

1000 / 27000

05'59"

(02:38'33")

05'59" (+00'35")

1000 / 28000

05'37"

(02:44'10")

05'37" (+00'13")

1000 / 29000

05'39"

(02:49'50")

05'39" (+00'15")

1000 / 30000

05'37"

(02:55'28")

05'37" (+00'13")

1000 / 31000

07'38"

(03:03'06")

07'38" (+02'14")

1000 / 32000

05'31"

(03:08'38")

05'31" (+00'07")

1000 / 33000

05'29"

(03:14'08")

05'29" (+00'05")

1000 / 34000

05'33"

(03:19'41")

05'33" (+00'09")

1000 / 35000

05'32"

(03:25'14")

05'32" (+00'08")

1000 / 36000

05'36"

(03:30'50")

05'36" (+00'12")

1000 / 37000

05'35"

(03:36'25")

05'35" (+00'11")

1000 / 38000

05'43"

(03:42'09")

05'43" (+00'19")

1000 / 39000

05'44"

(03:47'53")

05'44" (+00'20")

1000 / 40000

05'55"

(03:53'48")

05'55" (+00'31")

1000 / 41000

06'00"

(03:59'49")

06'00" (+00'36")

1000 / 42000

14'45"

(04:14'35")

14'45" (+09'21")

1000 / 43000

06'16"

(04:20'51")

06'16" (+00'52")

1000 / 44000

06'08"

(04:27'00")

06'08" (+00'44")

1000 / 45000

06'14"

(04:33'14")

06'14" (+00'50")

1000 / 46000

06'24"

(04:39'38")

06'24" (+01'00")

1000 / 47000

06'39"

(04:46'18")

06'39" (+01'15")

1000 / 48000

06'55"

(04:53'13")

06'55" (+01'31")

1000 / 49000

11'43"

(05:04'57")

11'43" (+06'19")

1000 / 50000

12'20"

(05:17'17")

12'20" (+06'56")

1000 / 51000

09'03"

(05:26'21")

09'03" (+03'39")

1000 / 52000

高雄

Lucius

留言

賽前練習進度太慢，造成表現不夠理想，連自己設定的低標都沒達成，但也算是一個難得的經驗就是了！
#下一站：330

賽前宣言: 目標：60K

心率區間	心跳數	心率等級
1:E有氧耐力區	115~139	65~79%
2:M馬拉松配速區	139~157	79~89%
3:T乳酸耐力區	157~162	89~92%
4:A無氧耐力區	162~172	92~97.5%
5:I最大耗氧區	172~177	97.5~100%
最大心率為177 點此去設定最大心率

12月累積里程 : 306.92 km

Skora Fit 累積 : 1541.6 km

TCX 上傳 | 7 years ago

陳信安, Howard 和其他 2 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	06'48"	00:06'48"
2	06'01"	00:12'49"
3	05'32"	00:18'21"
4	05'29"	00:23'50"
5	05'30"	00:29'20"
6	05'28"	00:34'48"
7	05'24"	00:40'12"
8	05'27"	00:45'39"
9	05'28"	00:51'07"
10	05'30"	00:56'37"
11	05'25"	01:02'02"
12	05'31"	01:07'33"
13	05'29"	01:13'02"
14	05'38"	01:18'40"
15	05'39"	01:24'19"
16	05'39"	01:29'58"
17	05'37"	01:35'35"
18	05'41"	01:41'16"
19	05'44"	01:47'00"
20	05'36"	01:52'36"
21	05'38"	01:58'14"
22	06'04"	02:04'18"
23	05'36"	02:09'54"
24	05'35"	02:15'29"
25	05'44"	02:21'13"
26	05'42"	02:26'55"
27	05'39"	02:32'34"
28	05'59"	02:38'33"
29	05'38"	02:44'11"
30	05'39"	02:49'50"
31	05'38"	02:55'28"
32	07'38"	03:03'06"
33	05'32"	03:08'38"
34	05'30"	03:14'08"
35	05'33"	03:19'41"
36	05'33"	03:25'14"
37	05'37"	03:30'51"
38	05'35"	03:36'26"
39	05'43"	03:42'09"
40	05'44"	03:47'53"
41	05'55"	03:53'48"
42	06'01"	03:59'49"
43	14'46"	04:14'35"
44	06'16"	04:20'51"
45	06'09"	04:27'00"
46	06'14"	04:33'14"
47	06'24"	04:39'38"
48	06'40"	04:46'18"
49	06'55"	04:53'13"
50	11'44"	05:04'57"
51	12'20"	05:17'17"
52	09'04"	05:26'21"
53.0	07'20"	05:33'33"