阿榮叔 2018/01/21 訓練日誌

阿榮叔台中
ID 242662

10 位追隨者

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阿榮叔

54.0 km | 09:22:11 | 10:24/km | 第34馬

2018 尖石鄉鎮西堡～祖靈之鑰（仁）超級馬拉松

官方成績
日期	2018-01-21
成績	09:22:11
總名次	- / -
分組名次	- / -
平均速度	10:24/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:42'06")

00:42'06" (+02'30")

01:33'04" (+12'35")

10 km

(01:33'04")

00:50'58" (+11'22")

15 km

(02:42'52")

01:09'48" (+30'12")

02:09'53" (+49'24")

20 km

(03:42'57")

01:00'05" (+20'29")

25 km

(04:34'51")

00:51'54" (+12'18")

01:39'00" (+18'31")

30 km

(05:21'57")

00:47'06" (+07'30")

35 km

(06:29'54")

01:07'57" (+28'21")

01:49'56" (+29'27")

40 km

(07:11'53")

00:41'59" (+02'23")

45 km

(07:52'46")

00:40'53" (+01'17")

01:20'29"

50 km

(08:32'22")

00:39'36"

Finish

(09:22:11)

日期: 2018-01-21 05:30 - 總爬升: 1647 m - 地點: 尖石鄉公所 - 天氣: 陰時晴 - 平均心率: 114 - 卡路里: 3115 Cal - 平均步頻: 142 - 溫度: 18°C - 濕度: 85% - PM2.5: 良好(14)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'48"

(08'48")

08'48" (+03'22")

1000 / 1000

08'02"

(16'51")

08'02" (+02'36")

1000 / 2000

08'45"

(25'37")

08'45" (+03'19")

1000 / 3000

09'17"

(34'54")

09'17" (+03'51")

1000 / 4000

07'11"

(42'06")

07'11" (+01'45")

1000 / 5000

展開計圈分析

08'52"

(50'58")

08'52" (+03'26")

1000 / 6000

08'52"

(59'51")

08'52" (+03'26")

1000 / 7000

08'41"

(01:08'32")

08'41" (+03'15")

1000 / 8000

12'32"

(01:21'05")

12'32" (+07'06")

1000 / 9000

11'58"

(01:33'03")

11'58" (+06'32")

1000 / 10000

10'51"

(01:43'54")

10'51" (+05'25")

1000 / 11000

12'03"

(01:55'57")

12'03" (+06'37")

1000 / 12000

13'01"

(02:08'58")

13'01" (+07'35")

1000 / 13000

20'12"

(02:29'11")

20'12" (+14'46")

1000 / 14000

13'39"

(02:42'51")

13'39" (+08'13")

1000 / 15000

11'42"

(02:54'33")

11'42" (+06'16")

1000 / 16000

10'15"

(03:04'48")

10'15" (+04'49")

1000 / 17000

14'28"

(03:19'17")

14'28" (+09'02")

1000 / 18000

12'25"

(03:31'43")

12'25" (+06'59")

1000 / 19000

11'13"

(03:42'57")

11'13" (+05'47")

1000 / 20000

12'54"

(03:55'51")

12'54" (+07'28")

1000 / 21000

09'21"

(04:05'13")

09'21" (+03'55")

1000 / 22000

15'49"

(04:21'03")

15'49" (+10'23")

1000 / 23000

05'49"

(04:26'52")

05'49" (+00'23")

1000 / 24000

07'58"

(04:34'50")

07'58" (+02'32")

1000 / 25000

06'53"

(04:41'44")

06'53" (+01'27")

1000 / 26000

06'42"

(04:48'26")

06'42" (+01'16")

1000 / 27000

06'23"

(04:54'50")

06'23" (+00'57")

1000 / 28000

14'39"

(05:09'29")

14'39" (+09'13")

1000 / 29000

12'27"

(05:21'56")

12'27" (+07'01")

1000 / 30000

11'08"

(05:33'05")

11'08" (+05'42")

1000 / 31000

13'05"

(05:46'11")

13'05" (+07'39")

1000 / 32000

15'13"

(06:01'24")

15'13" (+09'47")

1000 / 33000

14'12"

(06:15'36")

14'12" (+08'46")

1000 / 34000

14'17"

(06:29'54")

14'17" (+08'51")

1000 / 35000

10'22"

(06:40'16")

10'22" (+04'56")

1000 / 36000

06'20"

(06:46'37")

06'20" (+00'54")

1000 / 37000

10'18"

(06:56'56")

10'18" (+04'52")

1000 / 38000

08'34"

(07:05'30")

08'34" (+03'08")

1000 / 39000

06'22"

(07:11'52")

06'22" (+00'56")

1000 / 40000

06'21"

(07:18'14")

06'21" (+00'55")

1000 / 41000

07'41"

(07:25'56")

07'41" (+02'15")

1000 / 42000

07'02"

(07:32'58")

07'02" (+01'36")

1000 / 43000

14'20"

(07:47'18")

14'20" (+08'54")

1000 / 44000

05'26"

(07:52'45")

05'26"

1000 / 45000

06'08"

(07:58'54")

06'08" (+00'42")

1000 / 46000

06'55"

(08:05'49")

06'55" (+01'29")

1000 / 47000

10'21"

(08:16'11")

10'21" (+04'55")

1000 / 48000

08'19"

(08:24'30")

08'19" (+02'53")

1000 / 49000

07'51"

(08:32'21")

07'51" (+02'25")

1000 / 50000

09'13"

(08:41'35")

09'13" (+03'47")

1000 / 51000

10'08"

(08:51'43")

10'08" (+04'42")

1000 / 52000

07'17"

(08:59'01")

07'17" (+01'51")

1000 / 53000

07'50"

(09:06'51")

07'50" (+02'24")

1000 / 54000

10'00"

(09:16'52")

10'00" (+04'34")

1000 / 55000

賽前宣言: 歡樂馬!

賽後評分: 補給非常豐盛，志工熱情!好賽事
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~133	65~79%
2:M馬拉松配速區	133~150	79~89%
3:T乳酸耐力區	150~155	89~92%
4:A無氧耐力區	155~164	92~97.5%
5:I最大耗氧區	164~169	97.5~100%
最大心率為169 點此去設定最大心率

1月累積里程 : 243.09 km

Mizuno Wave Rider 20 Osaka 累積 : 267.2 km

TCX 上傳 | 6 years ago

梁澤鈞和 Rarry Lin 說推

留言


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'49"	00:08'49"
2	08'03"	00:16'52"
3	08'46"	00:25'38"
4	09'17"	00:34'55"
5	07'11"	00:42'06"
6	08'54"	00:51'00"
7	08'52"	00:59'52"
8	08'42"	01:08'34"
9	12'31"	01:21'05"
10	11'59"	01:33'04"
11	10'51"	01:43'55"
12	12'03"	01:55'58"
13	13'01"	02:08'59"
14	20'13"	02:29'12"
15	13'40"	02:42'52"
16	11'42"	02:54'34"
17	10'15"	03:04'49"
18	14'29"	03:19'18"
19	12'26"	03:31'44"
20	11'13"	03:42'57"
21	12'55"	03:55'52"
22	09'34"	04:05'26"
23	15'38"	04:21'04"
24	05'49"	04:26'53"
25	07'58"	04:34'51"
26	06'54"	04:41'45"
27	06'43"	04:48'28"
28	06'23"	04:54'51"
29	14'39"	05:09'30"
30	12'27"	05:21'57"
31	11'09"	05:33'06"
32	13'05"	05:46'11"
33	15'14"	06:01'25"
34	14'12"	06:15'37"
35	14'17"	06:29'54"
36	10'23"	06:40'17"
37	06'21"	06:46'38"
38	10'25"	06:57'03"
39	08'28"	07:05'31"
40	06'22"	07:11'53"
41	06'22"	07:18'15"
42	07'41"	07:25'56"
43	07'03"	07:32'59"
44	14'20"	07:47'19"
45	05'27"	07:52'46"
46	06'08"	07:58'54"
47	06'55"	08:05'49"
48	10'23"	08:16'12"
49	08'18"	08:24'30"
50	07'52"	08:32'22"
51	09'14"	08:41'36"
52	10'08"	08:51'44"
53	07'18"	08:59'02"
54	07'50"	09:06'52"
55	10'01"	09:16'53"
55.5	10'05"	09:22'11"