王瑞和 2014/03/22 訓練日誌 | Marathon's World

王瑞和高雄
ID 113811

86 位追隨者

< 上一篇

下一篇 >

501.0 km | 00:15:59 | 1880.8 km/h

日期: 2014-03-22 19:34 - 平均心率: 70 - 卡路里: 272 Cal - 溫度: 20°C - 濕度: 50%

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

XT 上傳 | 10 years ago

·


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	02'56"	00:02'56"
2	00'02"	00:02'58"
3	00'02"	00:03'00"
4	00'02"	00:03'02"
5	00'03"	00:03'05"
6	00'02"	00:03'07"
7	00'03"	00:03'10"
8	00'02"	00:03'12"
9	00'03"	00:03'15"
10	00'02"	00:03'17"
11	00'02"	00:03'19"
12	00'02"	00:03'21"
13	00'02"	00:03'23"
14	00'02"	00:03'25"
15	00'02"	00:03'27"
16	00'03"	00:03'30"
17	00'02"	00:03'32"
18	00'03"	00:03'35"
19	00'02"	00:03'37"
20	00'03"	00:03'40"
21	00'02"	00:03'42"
22	00'02"	00:03'44"
23	00'03"	00:03'47"
24	00'02"	00:03'49"
25	00'03"	00:03'52"
26	00'03"	00:03'55"
27	00'02"	00:03'57"
28	00'03"	00:04'00"
29	00'02"	00:04'02"
30	00'02"	00:04'04"
31	00'02"	00:04'06"
32	00'02"	00:04'08"
33	00'02"	00:04'10"
34	00'02"	00:04'12"
35	00'03"	00:04'15"
36	00'02"	00:04'17"
37	00'03"	00:04'20"
38	00'02"	00:04'22"
39	00'02"	00:04'24"
40	00'02"	00:04'26"
41	00'03"	00:04'29"
42	00'02"	00:04'31"
43	00'02"	00:04'33"
44	00'02"	00:04'35"
45	00'02"	00:04'37"
46	00'03"	00:04'40"
47	00'02"	00:04'42"
48	00'03"	00:04'45"
49	00'02"	00:04'47"
50	00'03"	00:04'50"
51	00'02"	00:04'52"
52	00'02"	00:04'54"
53	00'02"	00:04'56"
54	00'02"	00:04'58"
55	00'02"	00:05'00"
56	00'02"	00:05'02"
57	00'02"	00:05'04"
58	00'02"	00:05'06"
59	00'02"	00:05'08"
60	00'02"	00:05'10"
61	00'02"	00:05'12"
62	00'02"	00:05'14"
63	00'02"	00:05'16"
64	00'02"	00:05'18"
65	00'02"	00:05'20"
66	00'02"	00:05'22"
67	00'03"	00:05'25"
68	00'02"	00:05'27"
69	00'03"	00:05'30"
70	00'02"	00:05'32"
71	00'02"	00:05'34"
72	00'02"	00:05'36"
73	00'02"	00:05'38"
74	00'02"	00:05'40"
75	00'02"	00:05'42"
76	00'03"	00:05'45"
77	00'02"	00:05'47"
78	00'03"	00:05'50"
79	00'02"	00:05'52"
80	00'03"	00:05'55"
81	00'02"	00:05'57"
82	00'03"	00:06'00"
83	00'02"	00:06'02"
84	00'03"	00:06'05"
85	00'02"	00:06'07"
86	00'03"	00:06'10"
87	00'02"	00:06'12"
88	00'03"	00:06'15"
89	00'02"	00:06'17"
90	00'03"	00:06'20"
91	00'02"	00:06'22"
92	00'02"	00:06'24"
93	00'03"	00:06'27"
94	00'02"	00:06'29"
95	00'03"	00:06'32"
96	00'02"	00:06'34"
97	00'02"	00:06'36"
98	00'02"	00:06'38"
99	00'02"	00:06'40"
100	00'02"	00:06'42"
101	00'03"	00:06'45"
102	00'02"	00:06'47"
103	00'03"	00:06'50"
104	00'02"	00:06'52"
105	00'03"	00:06'55"
106	00'02"	00:06'57"
107	00'03"	00:07'00"
108	00'03"	00:07'03"
109	00'03"	00:07'06"
110	00'02"	00:07'08"
111	00'02"	00:07'10"
112	00'02"	00:07'12"
113	00'03"	00:07'15"
114	00'02"	00:07'17"
115	00'02"	00:07'19"
116	00'02"	00:07'21"
117	00'02"	00:07'23"
118	00'02"	00:07'25"
119	00'02"	00:07'27"
120	00'03"	00:07'30"
121	00'03"	00:07'33"
122	00'02"	00:07'35"
123	00'02"	00:07'37"
124	00'03"	00:07'40"
125	00'02"	00:07'42"
126	00'03"	00:07'45"
127	00'02"	00:07'47"
128	00'03"	00:07'50"
129	00'02"	00:07'52"
130	00'04"	00:07'56"
131	00'02"	00:07'58"
132	00'03"	00:08'01"
133	00'02"	00:08'03"
134	00'02"	00:08'05"
135	00'02"	00:08'07"
136	00'03"	00:08'10"
137	00'02"	00:08'12"
138	00'03"	00:08'15"
139	00'02"	00:08'17"
140	00'03"	00:08'20"
141	00'02"	00:08'22"
142	00'03"	00:08'25"
143	00'02"	00:08'27"
144	00'03"	00:08'30"
145	00'02"	00:08'32"
146	00'03"	00:08'35"
147	00'02"	00:08'37"
148	00'03"	00:08'40"
149	00'02"	00:08'42"
150	00'03"	00:08'45"
151	00'02"	00:08'47"
152	00'03"	00:08'50"
153	00'02"	00:08'52"
154	00'03"	00:08'55"
155	00'02"	00:08'57"
156	00'02"	00:08'59"
157	00'02"	00:09'01"
158	00'02"	00:09'03"
159	00'03"	00:09'06"
160	00'02"	00:09'08"
161	00'02"	00:09'10"
162	00'02"	00:09'12"
163	00'02"	00:09'14"
164	00'02"	00:09'16"
165	00'02"	00:09'18"
166	00'02"	00:09'20"
167	00'02"	00:09'22"
168	00'03"	00:09'25"
169	00'02"	00:09'27"
170	00'03"	00:09'30"
171	00'02"	00:09'32"
172	00'03"	00:09'35"
173	00'02"	00:09'37"
174	00'03"	00:09'40"
175	00'02"	00:09'42"
176	00'02"	00:09'44"
177	00'02"	00:09'46"
178	00'02"	00:09'48"
179	00'02"	00:09'50"
180	00'02"	00:09'52"
181	00'02"	00:09'54"
182	00'03"	00:09'57"
183	00'03"	00:10'00"
184	00'02"	00:10'02"
185	00'03"	00:10'05"
186	00'02"	00:10'07"
187	00'02"	00:10'09"
188	00'02"	00:10'11"
189	00'02"	00:10'13"
190	00'02"	00:10'15"
191	00'02"	00:10'17"
192	00'03"	00:10'20"
193	00'02"	00:10'22"
194	00'03"	00:10'25"
195	00'02"	00:10'27"
196	00'03"	00:10'30"
197	00'02"	00:10'32"
198	00'03"	00:10'35"
199	00'02"	00:10'37"
200	00'03"	00:10'40"
201	00'02"	00:10'42"
202	00'02"	00:10'44"
203	00'02"	00:10'46"
204	00'02"	00:10'48"
205	00'02"	00:10'50"
206	00'02"	00:10'52"
207	00'02"	00:10'54"
208	00'03"	00:10'57"
209	00'03"	00:11'00"
210	00'02"	00:11'02"
211	00'03"	00:11'05"
212	00'02"	00:11'07"
213	00'02"	00:11'09"
214	00'02"	00:11'11"
215	00'02"	00:11'13"
216	00'02"	00:11'15"
217	00'02"	00:11'17"
218	00'03"	00:11'20"
219	00'02"	00:11'22"
220	00'03"	00:11'25"
221	00'02"	00:11'27"
222	00'02"	00:11'29"
223	00'02"	00:11'31"
224	00'02"	00:11'33"
225	00'02"	00:11'35"
226	00'02"	00:11'37"
227	00'02"	00:11'39"
228	00'02"	00:11'41"
229	00'02"	00:11'43"
230	00'02"	00:11'45"
231	00'02"	00:11'47"
232	00'02"	00:11'49"
233	00'02"	00:11'51"
234	00'02"	00:11'53"
235	00'03"	00:11'56"
236	00'02"	00:11'58"
237	00'02"	00:12'00"
238	00'02"	00:12'02"
239	00'03"	00:12'05"
240	00'02"	00:12'07"
241	00'03"	00:12'10"
242	00'02"	00:12'12"
243	00'04"	00:12'16"
244	00'02"	00:12'18"
245	00'02"	00:12'20"
246	00'02"	00:12'22"
247	00'03"	00:12'25"
248	00'02"	00:12'27"
249	00'02"	00:12'29"
250	00'02"	00:12'31"
251	00'02"	00:12'33"
252	00'02"	00:12'35"
253	00'02"	00:12'37"
254	00'02"	00:12'39"
255	00'02"	00:12'41"
256	00'02"	00:12'43"
257	00'02"	00:12'45"
258	00'02"	00:12'47"
259	00'03"	00:12'50"
260	00'02"	00:12'52"
261	00'03"	00:12'55"
262	00'02"	00:12'57"
263	00'03"	00:13'00"
264	00'03"	00:13'03"
265	00'02"	00:13'05"
266	00'02"	00:13'07"
267	00'03"	00:13'10"
268	00'02"	00:13'12"
269	00'03"	00:13'15"
270	00'02"	00:13'17"
271	00'03"	00:13'20"
272	00'02"	00:13'22"
273	00'03"	00:13'25"
274	00'02"	00:13'27"
275	00'03"	00:13'30"
276	00'02"	00:13'32"
277	00'02"	00:13'34"
278	00'02"	00:13'36"
279	00'02"	00:13'38"
280	00'02"	00:13'40"
281	00'02"	00:13'42"
282	00'03"	00:13'45"
283	00'02"	00:13'47"
284	00'02"	00:13'49"
285	00'02"	00:13'51"
286	00'02"	00:13'53"
287	00'02"	00:13'55"
288	00'03"	00:13'58"
289	00'02"	00:14'00"
290	00'02"	00:14'02"
291	00'02"	00:14'04"
292	00'02"	00:14'06"
293	00'02"	00:14'08"
294	00'03"	00:14'11"
295	00'02"	00:14'13"
296	00'02"	00:14'15"
297	00'02"	00:14'17"
298	00'02"	00:14'19"
299	00'02"	00:14'21"
300	00'02"	00:14'23"
301	00'02"	00:14'25"
302	00'02"	00:14'27"
303	00'03"	00:14'30"
304	00'02"	00:14'32"
305	00'02"	00:14'34"
306	00'03"	00:14'37"
307	00'02"	00:14'39"
308	00'03"	00:14'42"
309	00'02"	00:14'44"
310	00'02"	00:14'46"
311	00'03"	00:14'49"
312	00'02"	00:14'51"
313	00'02"	00:14'53"
314	00'02"	00:14'55"
315	00'02"	00:14'57"
316	00'03"	00:15'00"
317	00'02"	00:15'02"
318	00'03"	00:15'05"
319	00'02"	00:15'07"
320	00'03"	00:15'10"
321	00'02"	00:15'12"
322	00'03"	00:15'15"
323	00'03"	00:15'18"
324	00'02"	00:15'20"
325	00'02"	00:15'22"
326	00'03"	00:15'25"
327	00'02"	00:15'27"
328	00'03"	00:15'30"
329	00'02"	00:15'32"
330	00'02"	00:15'34"
331	00'02"	00:15'36"
332	00'02"	00:15'38"
333	00'02"	00:15'40"
334	00'02"	00:15'42"
335	00'03"	00:15'45"
336	00'02"	00:15'47"
337	00'02"	00:15'49"
338	00'02"	00:15'51"
339	00'02"	00:15'53"
340	00'02"	00:15'55"
341	00'02"	00:15'57"
501.0	00'00"	00:15'59"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

林淦鈿（淦哥）上傳了新日誌

43.9 km | 05:56:41 | 08:06/km

台中阿森上傳了新日誌

10.1 km | 00:51:51 | 05:06/km

台中阿森上傳了新日誌

10.1 km | 00:52:41 | 05:11/km

台中阿森上傳了新日誌

10.2 km | 00:48:23 | 04:43/km

randallkwo 上傳了新日誌

5.0 km | 00:33:20 | 06:38/km

王聖欣上傳了新日誌

21.2 km | 01:52:40 | 05:18/km

Inna Chang 上傳了新日誌

21.3 km | 01:54:00 | 05:21/km

Annie Teng 上傳了新日誌

12.9 km | 01:47:16 | 08:19/km

Inna Chang 上傳了新日誌

4.9 km | 01:43:29 | 21:14/km

Inna Chang 上傳了新日誌

8.8 km | 00:56:46 | 06:26/km

randallkwo 上傳了新日誌

25.5 km | 03:13:57 | 07:36/km

randallkwo 上傳了新日誌

1.0 km | 00:13:18 | 13:18/km

randallkwo 上傳了新日誌

Inna Chang 上傳了新日誌
11.1 km | 00:33:01 | 20.2 km/h

台中阿森上傳了新日誌

10.2 km | 00:49:12 | 04:50/km

台中阿森上傳了新日誌

10.1 km | 00:48:37 | 04:47/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:32:30 | 06:29/km

林淦鈿（淦哥）上傳了新日誌

3.5 km | 00:28:32 | 08:04/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:20:22 | 06:45/km

Inna Chang 上傳了新日誌

5.2 km | 00:31:21 | 06:00/km

王聖欣上傳了新日誌

4.6 km | 00:27:53 | 06:03/km

Inna Chang 上傳了新日誌

6.4 km | 00:45:01 | 07:01/km

台中阿森上傳了新日誌

10.1 km | 00:50:16 | 04:57/km

台中阿森上傳了新日誌

10.1 km | 00:48:53 | 04:49/km

台中阿森上傳了新日誌

10.1 km | 00:55:08 | 05:26/km

台中阿森上傳了新日誌

10.1 km | 00:51:23 | 05:05/km

台中阿森上傳了新日誌

10.2 km | 00:52:45 | 05:11/km

台中阿森上傳了新日誌

10.1 km | 00:50:33 | 04:59/km

台中阿森上傳了新日誌

10.1 km | 00:49:17 | 04:52/km

王聖欣上傳了新日誌

5.0 km | 00:30:28 | 06:05/km