Vernon Ng 2018/10/21 訓練日誌

Vernon Ng 香港
ID 290113

5 位追隨者

< 上一篇

下一篇 >

Vernon Ng

恭喜完成了第 20 馬

51.0 km | 08:38:22 | 10:09/km | 第20馬

苗圃挑戰12小時慈善越野馬拉松2018

官方成績
日期	2018-10-21
成績	08:38:22
總名次	32 / 124
分組名次	28 / 107
平均速度	10:09/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:38'34")

00:38'34" (+07'13")

01:15'13"

10 km

(01:15'13")

00:36'39" (+05'18")

15 km

(01:59'17")

00:44'04" (+12'43")

01:15'48" (+00'35")

20 km

(02:31'01")

00:31'44" (+00'23")

25 km

(03:02'22")

00:31'21"

01:16'01" (+00'48")

30 km

(03:47'02")

00:44'40" (+13'19")

35 km

(04:31'18")

00:44'16" (+12'55")

01:34'28" (+19'15")

40 km

(05:21'30")

00:50'12" (+18'51")

45 km

(06:28'41")

01:07'11" (+35'50")

01:52'54" (+37'41")

50 km

(07:14'24")

00:45'43" (+14'22")

Finish

(08:38:22)

日期: 2018-10-21 08:00 - 總爬升: 1883 m - 地點: Sowers Action Challenging 12 Hours 2018 - 平均心率: 157 - 卡路里: 3580 Cal - 平均步頻: 140 - 溫度: 24°C - 濕度: 81%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'27"

(06'27")

06'27" (+02'32")

1000 / 1000

06'14"

(12'42")

06'14" (+02'19")

1000 / 2000

09'41"

(22'23")

09'41" (+05'46")

1000 / 3000

09'24"

(31'48")

09'24" (+05'29")

1000 / 4000

06'47"

(38'35")

06'47" (+02'52")

1000 / 5000

展開計圈分析

05'52"

(44'28")

05'52" (+01'57")

1000 / 6000

07'35"

(52'04")

07'35" (+03'40")

1000 / 7000

06'32"

(58'36")

06'32" (+02'37")

1000 / 8000

09'35"

(01:08'12")

09'35" (+05'40")

1000 / 9000

07'00"

(01:15'13")

07'00" (+03'05")

1000 / 10000

08'50"

(01:24'04")

08'50" (+04'55")

1000 / 11000

10'00"

(01:34'04")

10'00" (+06'05")

1000 / 12000

09'48"

(01:43'53")

09'48" (+05'53")

1000 / 13000

08'48"

(01:52'41")

08'48" (+04'53")

1000 / 14000

06'34"

(01:59'16")

06'34" (+02'39")

1000 / 15000

03'55"

(02:03'11")

03'55"

1000 / 16000

05'07"

(02:08'19")

05'07" (+01'12")

1000 / 17000

07'48"

(02:16'07")

07'48" (+03'53")

1000 / 18000

08'12"

(02:24'19")

08'12" (+04'17")

1000 / 19000

06'41"

(02:31'01")

06'41" (+02'46")

1000 / 20000

06'53"

(02:37'55")

06'53" (+02'58")

1000 / 21000

06'38"

(02:44'34")

06'38" (+02'43")

1000 / 22000

06'23"

(02:50'57")

06'23" (+02'28")

1000 / 23000

06'15"

(02:57'12")

06'15" (+02'20")

1000 / 24000

05'09"

(03:02'21")

05'09" (+01'14")

1000 / 25000

05'45"

(03:08'07")

05'45" (+01'50")

1000 / 26000

08'51"

(03:16'58")

08'51" (+04'56")

1000 / 27000

10'24"

(03:27'23")

10'24" (+06'29")

1000 / 28000

10'12"

(03:37'36")

10'12" (+06'17")

1000 / 29000

09'25"

(03:47'01")

09'25" (+05'30")

1000 / 30000

08'25"

(03:55'26")

08'25" (+04'30")

1000 / 31000

08'34"

(04:04'01")

08'34" (+04'39")

1000 / 32000

10'21"

(04:14'22")

10'21" (+06'26")

1000 / 33000

07'50"

(04:22'13")

07'50" (+03'55")

1000 / 34000

09'04"

(04:31'17")

09'04" (+05'09")

1000 / 35000

07'38"

(04:38'56")

07'38" (+03'43")

1000 / 36000

09'08"

(04:48'05")

09'08" (+05'13")

1000 / 37000

10'29"

(04:58'35")

10'29" (+06'34")

1000 / 38000

11'23"

(05:09'58")

11'23" (+07'28")

1000 / 39000

11'31"

(05:21'29")

11'31" (+07'36")

1000 / 40000

10'29"

(05:31'59")

10'29" (+06'34")

1000 / 41000

11'35"

(05:43'34")

11'35" (+07'40")

1000 / 42000

14'16"

(05:57'50")

14'16" (+10'21")

1000 / 43000

18'36"

(06:16'27")

18'36" (+14'41")

1000 / 44000

12'13"

(06:28'41")

12'13" (+08'18")

1000 / 45000

10'37"

(06:39'18")

10'37" (+06'42")

1000 / 46000

06'55"

(06:46'14")

06'55" (+03'00")

1000 / 47000

09'45"

(06:55'59")

09'45" (+05'50")

1000 / 48000

09'31"

(07:05'31")

09'31" (+05'36")

1000 / 49000

08'51"

(07:14'23")

08'51" (+04'56")

1000 / 50000

07'31"

(07:21'54")

07'31" (+03'36")

1000 / 51000

06'26"

(07:28'21")

06'26" (+02'31")

1000 / 52000

10'15"

(07:38'36")

10'15" (+06'20")

1000 / 53000

09'53"

(07:48'29")

09'53" (+05'58")

1000 / 54000

09'03"

(07:57'33")

09'03" (+05'08")

1000 / 55000

07'37"

(08:05'11")

07'37" (+03'42")

1000 / 56000

08'12"

(08:13'24")

08'12" (+04'17")

1000 / 57000

10'45"

(08:24'09")

10'45" (+06'50")

1000 / 58000

05'27"

(08:29'36")

05'27" (+01'32")

1000 / 59000

04'51"

(08:34'28")

04'51" (+00'56")

1000 / 60000

賽前宣言: 完成賽事

賽後評分: 充足補給
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

10月累積里程 : 337.22 km

Salomon S-Lab Wing (2017) 累積 : 807.5 km

TCX 上傳 | 6 years ago

Sundae 和 Rarry Lin 說推

留言


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'26"	00:06'26"
2	06'15"	00:12'41"
3	09'42"	00:22'23"
4	09'24"	00:31'47"
5	06'47"	00:38'34"
6	06'22"	00:44'56"
7	07'07"	00:52'03"
8	07'30"	00:59'33"
9	08'40"	01:08'13"
10	07'00"	01:15'13"
11	08'51"	01:24'04"
12	10'01"	01:34'05"
13	09'48"	01:43'53"
14	08'48"	01:52'41"
15	06'36"	01:59'17"
16	03'55"	02:03'12"
17	05'07"	02:08'19"
18	07'48"	02:16'07"
19	08'12"	02:24'19"
20	06'42"	02:31'01"
21	06'54"	02:37'55"
22	06'39"	02:44'34"
23	06'24"	02:50'58"
24	06'15"	02:57'13"
25	05'09"	03:02'22"
26	05'45"	03:08'07"
27	08'51"	03:16'58"
28	10'25"	03:27'23"
29	10'13"	03:37'36"
30	09'26"	03:47'02"
31	08'25"	03:55'27"
32	08'40"	04:04'07"
33	10'16"	04:14'23"
34	08'12"	04:22'35"
35	08'43"	04:31'18"
36	07'38"	04:38'56"
37	09'09"	04:48'05"
38	10'31"	04:58'36"
39	11'49"	05:10'25"
40	11'05"	05:21'30"
41	11'29"	05:32'59"
42	21'48"	05:54'47"
43	03'03"	05:57'50"
44	18'37"	06:16'27"
45	12'14"	06:28'41"
46	10'38"	06:39'19"
47	06'55"	06:46'14"
48	09'46"	06:56'00"
49	09'32"	07:05'32"
50	08'52"	07:14'24"
51	07'30"	07:21'54"
52	06'28"	07:28'22"
53	10'14"	07:38'36"
54	09'53"	07:48'29"
55	09'04"	07:57'33"
56	09'34"	08:07'07"
57	06'17"	08:13'24"
58	10'45"	08:24'09"
59	05'28"	08:29'37"
60	04'51"	08:34'28"
60.8	03'31"	08:37'17"