石博元 2019/04/14 訓練日誌 | Marathon's World

石博元台北市
ID 314869

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50.0 km | 05:00:33 | 06:00/km | 第32馬

2019 阿草跑出路〜田水集超級馬拉松

官方成績
日期	2019-04-14
成績	05:00:33
總名次	21 / 311
分組名次	21 / 287
平均速度	06:00/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'48")

00:29'48" (+01'43")

00:58'23" (+01'14")

10 km

(00:58'23")

00:28'35" (+00'30")

15 km

(01:26'28")

00:28'05"

00:57'09"

20 km

(01:55'32")

00:29'04" (+00'59")

25 km

(02:25'53")

00:30'21" (+02'16")

01:03'02" (+05'53")

30 km

(02:58'34")

00:32'41" (+04'36")

35 km

(03:29'00")

00:30'26" (+02'21")

01:00'50" (+03'41")

40 km

(03:59'24")

00:30'24" (+02'19")

45 km

(04:31'35")

00:32'11" (+04'06")

01:00'54" (+03'45")

50 km

(05:00'18")

00:28'43" (+00'38")

Finish

(05:00:33)

日期: 2019-04-14 05:01 - 總爬升: 211 m - 平均心率: 147 - 卡路里: 3690 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 93% - PM2.5: 良好(29)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

06'27"

(06'27")

06'27" (+01'19")

1000 / 1000

2

06'02"

(12'29")

06'02" (+00'54")

1000 / 2000

3

05'48"

(18'18")

05'48" (+00'40")

1000 / 3000

4

05'38"

(23'56")

05'38" (+00'30")

1000 / 4000

5

05'51"

(29'48")

05'51" (+00'43")

1000 / 5000

展開計圈分析

6

05'34"

(35'22")

05'34" (+00'26")

1000 / 6000

7

05'38"

(41'01")

05'38" (+00'30")

1000 / 7000

8

05'44"

(46'46")

05'44" (+00'36")

1000 / 8000

9

05'29"

(52'15")

05'29" (+00'21")

1000 / 9000

10

05'32"

(57'48")

05'32" (+00'24")

1000 / 10000

11

05'36"

(01:03'24")

05'36" (+00'28")

1000 / 11000

12

05'08"

(01:08'33")

05'08"

1000 / 12000

13

05'14"

(01:13'47")

05'14" (+00'06")

1000 / 13000

14

05'39"

(01:19'27")

05'39" (+00'31")

1000 / 14000

15

05'24"

(01:24'51")

05'24" (+00'16")

1000 / 15000

16

05'23"

(01:30'15")

05'23" (+00'15")

1000 / 16000

17

05'29"

(01:35'44")

05'29" (+00'21")

1000 / 17000

18

06'04"

(01:41'49")

06'04" (+00'56")

1000 / 18000

19

05'50"

(01:47'39")

05'50" (+00'42")

1000 / 19000

20

05'36"

(01:53'15")

05'36" (+00'28")

1000 / 20000

21

05'28"

(01:58'44")

05'28" (+00'20")

1000 / 21000

22

05'27"

(02:04'12")

05'27" (+00'19")

1000 / 22000

23

05'46"

(02:09'59")

05'46" (+00'38")

1000 / 23000

24

06'29"

(02:16'28")

06'29" (+01'21")

1000 / 24000

25

06'11"

(02:22'40")

06'11" (+01'03")

1000 / 25000

26

06'16"

(02:28'57")

06'16" (+01'08")

1000 / 26000

27

05'55"

(02:34'53")

05'55" (+00'47")

1000 / 27000

28

05'32"

(02:40'26")

05'32" (+00'24")

1000 / 28000

29

05'32"

(02:45'58")

05'32" (+00'24")

1000 / 29000

30

06'26"

(02:52'25")

06'26" (+01'18")

1000 / 30000

31

06'16"

(02:58'41")

06'16" (+01'08")

1000 / 31000

32

06'07"

(03:04'49")

06'07" (+00'59")

1000 / 32000

33

05'45"

(03:10'35")

05'45" (+00'37")

1000 / 33000

34

05'38"

(03:16'13")

05'38" (+00'30")

1000 / 34000

35

05'51"

(03:22'04")

05'51" (+00'43")

1000 / 35000

36

05'57"

(03:28'02")

05'57" (+00'49")

1000 / 36000

37

05'52"

(03:33'54")

05'52" (+00'44")

1000 / 37000

38

06'09"

(03:40'03")

06'09" (+01'01")

1000 / 38000

39

05'39"

(03:45'43")

05'39" (+00'31")

1000 / 39000

40

05'56"

(03:51'40")

05'56" (+00'48")

1000 / 40000

41

06'00"

(03:57'40")

06'00" (+00'52")

1000 / 41000

42

05'58"

(04:03'39")

05'58" (+00'50")

1000 / 42000

43

06'04"

(04:09'43")

06'04" (+00'56")

1000 / 43000

44

06'24"

(04:16'07")

06'24" (+01'16")

1000 / 44000

45

06'50"

(04:22'58")

06'50" (+01'42")

1000 / 45000

46

06'12"

(04:29'11")

06'12" (+01'04")

1000 / 46000

47

06'12"

(04:35'23")

06'12" (+01'04")

1000 / 47000

48

06'19"

(04:41'42")

06'19" (+01'11")

1000 / 48000

49

06'23"

(04:48'05")

06'23" (+01'15")

1000 / 49000

50

03'35"

(04:51'41")

06'06" (+00'58")

588 / 49588

賽前宣言: 無傷玩賽

賽後評分: 辦得非常好，志工都超棒。
給 5 星

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

4月累積里程 : 315.48 km

母子鱷魚 🐊 累積 : 4597.8 km

TCX 上傳 | 5 years ago

·


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'28"	00:06'28"
2	06'02"	00:12'30"
3	05'49"	00:18'19"
4	05'38"	00:23'57"
5	05'51"	00:29'48"
6	05'35"	00:35'23"
7	05'39"	00:41'02"
8	06'19"	00:47'21"
9	05'30"	00:52'51"
10	05'32"	00:58'23"
11	06'04"	01:04'27"
12	05'09"	01:09'36"
13	05'15"	01:14'51"
14	06'12"	01:21'03"
15	05'25"	01:26'28"
16	05'24"	01:31'52"
17	05'29"	01:37'21"
18	06'04"	01:43'25"
19	06'30"	01:49'55"
20	05'37"	01:55'32"
21	05'29"	02:01'01"
22	05'28"	02:06'29"
23	06'42"	02:13'11"
24	06'30"	02:19'41"
25	06'12"	02:25'53"
26	06'57"	02:32'50"
27	05'56"	02:38'46"
28	05'33"	02:44'19"
29	05'33"	02:49'52"
30	08'42"	02:58'34"
31	06'53"	03:05'27"
32	06'18"	03:11'45"
33	05'45"	03:17'30"
34	05'39"	03:23'09"
35	05'51"	03:29'00"
36	05'57"	03:34'57"
37	05'53"	03:40'50"
38	06'58"	03:47'48"
39	05'39"	03:53'27"
40	05'57"	03:59'24"
41	06'01"	04:05'25"
42	05'59"	04:11'24"
43	06'04"	04:17'28"
44	06'24"	04:23'52"
45	07'43"	04:31'35"
46	06'12"	04:37'47"
47	06'13"	04:44'00"
48	06'19"	04:50'19"
49	06'23"	04:56'42"
49.6	06'07"	05:00'18"

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