老溫 2017/12/30 訓練日誌

老溫新竹
ID 672

82 位追隨者

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老溫

93.5 km | 05:15:49 | 03:22/km | 第77馬

羅山北南/八燕戲雙峰超馬

官方成績
日期	2017-12-30
成績	05:15:49
總名次	6 / 16
分組名次	- / -
平均速度	03:22/km

官方證書

老溫

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'23")

00:29'23" (+00'42")

00:59'17"

10 km

(00:59'17")

00:29'54" (+01'13")

15 km

(01:35'34")

00:36'17" (+07'36")

01:17'15" (+17'58")

20 km

(02:16'32")

00:40'58" (+12'17")

25 km

(02:55'14")

00:38'42" (+10'01")

01:07'23" (+08'06")

30 km

(03:23'55")

00:28'41"

35 km

(04:05'38")

00:41'43" (+13'02")

01:22'46" (+23'29")

40 km

(04:46'41")

00:41'03" (+12'22")

45 km

(05:19'46")

00:33'05" (+04'24")

00:00'00"

Finish

(05:15:49)

日期: 2017-12-30 06:01 - 總爬升: 1676 m - 地點: 新竹 - 天氣: 舒適 - 平均心率: 126 - 卡路里: 6227 Cal - 平均步頻: 158 - 溫度: 18°C - 濕度: 81% - PM2.5: 良好(16)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'43"

(06'43")

06'43" (+01'46")

1000 / 1000

06'15"

(12'58")

06'15" (+01'18")

1000 / 2000

06'14"

(19'13")

06'14" (+01'17")

1000 / 3000

04'57"

(24'10")

04'57"

1000 / 4000

05'13"

(29'23")

05'13" (+00'16")

1000 / 5000

展開計圈分析

06'24"

(35'48")

06'24" (+01'27")

1000 / 6000

05'34"

(41'22")

05'34" (+00'37")

1000 / 7000

05'32"

(46'55")

05'32" (+00'35")

1000 / 8000

06'20"

(53'15")

06'20" (+01'23")

1000 / 9000

06'01"

(59'17")

06'01" (+01'04")

1000 / 10000

06'55"

(01:06'13")

06'55" (+01'58")

1000 / 11000

06'43"

(01:12'57")

06'43" (+01'46")

1000 / 12000

06'41"

(01:19'38")

06'41" (+01'44")

1000 / 13000

06'30"

(01:26'09")

06'30" (+01'33")

1000 / 14000

09'25"

(01:35'34")

09'25" (+04'28")

1000 / 15000

09'52"

(01:45'27")

09'52" (+04'55")

1000 / 16000

07'03"

(01:52'30")

07'03" (+02'06")

1000 / 17000

07'51"

(02:00'22")

07'51" (+02'54")

1000 / 18000

07'18"

(02:07'40")

07'18" (+02'21")

1000 / 19000

08'51"

(02:16'32")

08'51" (+03'54")

1000 / 20000

09'40"

(02:26'12")

09'40" (+04'43")

1000 / 21000

07'50"

(02:34'02")

07'50" (+02'53")

1000 / 22000

06'38"

(02:40'40")

06'38" (+01'41")

1000 / 23000

07'32"

(02:48'13")

07'32" (+02'35")

1000 / 24000

07'01"

(02:55'14")

07'01" (+02'04")

1000 / 25000

05'28"

(03:00'43")

05'28" (+00'31")

1000 / 26000

05'52"

(03:06'35")

05'52" (+00'55")

1000 / 27000

05'40"

(03:12'15")

05'40" (+00'43")

1000 / 28000

05'19"

(03:17'35")

05'19" (+00'22")

1000 / 29000

06'19"

(03:23'54")

06'19" (+01'22")

1000 / 30000

08'47"

(03:32'42")

08'47" (+03'50")

1000 / 31000

08'45"

(03:41'27")

08'45" (+03'48")

1000 / 32000

08'01"

(03:49'29")

08'01" (+03'04")

1000 / 33000

07'00"

(03:56'29")

07'00" (+02'03")

1000 / 34000

09'08"

(04:05'38")

09'08" (+04'11")

1000 / 35000

08'16"

(04:13'54")

08'16" (+03'19")

1000 / 36000

06'24"

(04:20'18")

06'24" (+01'27")

1000 / 37000

06'11"

(04:26'30")

06'11" (+01'14")

1000 / 38000

09'52"

(04:36'22")

09'52" (+04'55")

1000 / 39000

10'19"

(04:46'41")

10'19" (+05'22")

1000 / 40000

05'50"

(04:52'31")

05'50" (+00'53")

1000 / 41000

08'01"

(05:00'33")

08'01" (+03'04")

1000 / 42000

08'46"

(05:09'19")

08'46" (+03'49")

1000 / 43000

08'15"

(05:17'34")

08'15" (+03'18")

1000 / 44000

02'11"

(05:19'46")

15'50" (+10'53")

138 / 44138

鎮西堡超馬前山路要練,因此臨報此山路馬.
0-15K 與游老師一起順順跑.
15-24.5K 如預期,許久沒練長坡,15K 後就進入跑走模式...舒適晴朗天氣,羅山林道依然幽美寧靜,展望無敵.....
24.5-40K 長長的下坡路,與田大等人一起 LDS.
40-E K 因穿新的翔走鞋不適應, 腳底板痛又進入跑走模式. 慢慢回到終點....

心得:
1. 15K 開始沒力才吃巧克力,補給太晚 .
2. 不應該新鞋還沒適應就上,除腳底板痛之外,小腿外側肌也很酸痛.
3. 上坡路有練到.

賽後評分: 山景很美,山坡很陡,里程數是 46KM
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

12月累積里程 : 390.12 km

asics LYTERACER RS 5-wide 累積 : 1274.0 km

TCX 上傳 | 6 years ago

Hokungchin, 山姆和其他 21 人說推

留言

觀看另 2 則留言

緯溫大哥，翔走不適合你啦！虎走比較適合你！

2018-01-01 11:16 ·

1 個人推

老溫 WE, 翔走是練習用鞋,所以"練習"用. 用虎走跑山路很傷鞋底.

2018-01-01 18:30 ·

1 個人推


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'42"	00:06'42"
2	06'16"	00:12'58"
3	06'15"	00:19'13"
4	04'57"	00:24'10"
5	05'13"	00:29'23"
6	06'25"	00:35'48"
7	05'34"	00:41'22"
8	05'33"	00:46'55"
9	06'21"	00:53'16"
10	06'01"	00:59'17"
11	06'56"	01:06'13"
12	06'44"	01:12'57"
13	06'42"	01:19'39"
14	06'30"	01:26'09"
15	09'25"	01:35'34"
16	09'53"	01:45'27"
17	07'03"	01:52'30"
18	07'52"	02:00'22"
19	07'19"	02:07'41"
20	08'51"	02:16'32"
21	09'40"	02:26'12"
22	07'50"	02:34'02"
23	06'38"	02:40'40"
24	07'33"	02:48'13"
25	07'01"	02:55'14"
26	05'29"	03:00'43"
27	05'52"	03:06'35"
28	05'40"	03:12'15"
29	05'20"	03:17'35"
30	06'20"	03:23'55"
31	08'47"	03:32'42"
32	08'45"	03:41'27"
33	08'02"	03:49'29"
34	07'00"	03:56'29"
35	09'09"	04:05'38"
36	08'16"	04:13'54"
37	06'24"	04:20'18"
38	06'13"	04:26'31"
39	09'51"	04:36'22"
40	10'19"	04:46'41"
41	05'51"	04:52'32"
42	08'01"	05:00'33"
43	08'46"	05:09'19"
44	08'16"	05:17'35"
44.1	15'49"	05:19'46"