曹以開 2019/04/14 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

45.0 km | 09:56:34 | 13:15/km | 第223馬

山明水秀4

官方成績
日期	2019-04-14
成績	09:56:34
總名次	- / -
分組名次	- / -
平均速度	13:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:39'38")

00:39'38"

01:23'54"

10 km

(01:23'54")

00:44'16" (+04'38")

15 km

(03:24'46")

02:00'52" (+21'14")

03:47'54" (+24'00")

20 km

(05:11'48")

01:47'02" (+07'24")

25 km

(06:11'35")

00:59'47" (+20'09")

01:51'42" (+27'48")

30 km

(07:03'30")

00:51'55" (+12'17")

35 km

(07:56'39")

00:53'09" (+13'31")

01:41'22" (+17'28")

40 km

(08:44'52")

00:48'13" (+08'35")

45 km

(09:49'07")

01:04'15" (+24'37")

00:00'00"

Finish

(09:56:34)

日期: 2019-04-14 06:29 - 總爬升: 1892 m - 平均心率: 131 - 卡路里: 2689 Cal - 平均步頻: 144 - 溫度: 19°C - 濕度: 70% - PM2.5: 良好(29)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'49"

(08'49")

08'49" (+02'48")

1000 / 1000

08'42"

(17'31")

08'42" (+02'41")

1000 / 2000

06'53"

(24'25")

06'53" (+00'52")

1000 / 3000

09'11"

(33'36")

09'11" (+03'10")

1000 / 4000

06'01"

(39'38")

06'01"

1000 / 5000

展開計圈分析

07'05"

(46'43")

07'05" (+01'04")

1000 / 6000

06'53"

(53'36")

06'53" (+00'52")

1000 / 7000

08'31"

(01:02'08")

08'31" (+02'30")

1000 / 8000

06'29"

(01:08'37")

06'29" (+00'28")

1000 / 9000

15'17"

(01:23'54")

15'17" (+09'16")

1000 / 10000

15'44"

(01:39'39")

15'44" (+09'43")

1000 / 11000

19'49"

(01:59'29")

19'49" (+13'48")

1000 / 12000

12'40"

(02:12'09")

12'40" (+06'39")

1000 / 13000

32'50"

(02:44'59")

32'50" (+26'49")

1000 / 14000

39'46"

(03:24'46")

39'46" (+33'45")

1000 / 15000

26'02"

(03:50'49")

26'02" (+20'01")

1000 / 16000

28'00"

(04:18'50")

28'00" (+21'59")

1000 / 17000

18'00"

(04:36'51")

18'00" (+11'59")

1000 / 18000

19'10"

(04:56'01")

19'10" (+13'09")

1000 / 19000

15'47"

(05:11'48")

15'47" (+09'46")

1000 / 20000

11'34"

(05:23'22")

11'34" (+05'33")

1000 / 21000

19'45"

(05:43'07")

19'45" (+13'44")

1000 / 22000

07'21"

(05:50'29")

07'21" (+01'20")

1000 / 23000

11'17"

(06:01'46")

11'17" (+05'16")

1000 / 24000

09'48"

(06:11'35")

09'48" (+03'47")

1000 / 25000

10'10"

(06:21'46")

10'10" (+04'09")

1000 / 26000

13'24"

(06:35'10")

13'24" (+07'23")

1000 / 27000

09'47"

(06:44'57")

09'47" (+03'46")

1000 / 28000

09'56"

(06:54'54")

09'56" (+03'55")

1000 / 29000

08'36"

(07:03'30")

08'36" (+02'35")

1000 / 30000

09'26"

(07:12'56")

09'26" (+03'25")

1000 / 31000

10'06"

(07:23'03")

10'06" (+04'05")

1000 / 32000

12'55"

(07:35'58")

12'55" (+06'54")

1000 / 33000

08'15"

(07:44'14")

08'15" (+02'14")

1000 / 34000

12'24"

(07:56'39")

12'24" (+06'23")

1000 / 35000

10'38"

(08:07'17")

10'38" (+04'37")

1000 / 36000

11'33"

(08:18'51")

11'33" (+05'32")

1000 / 37000

08'34"

(08:27'25")

08'34" (+02'33")

1000 / 38000

07'24"

(08:34'49")

07'24" (+01'23")

1000 / 39000

10'02"

(08:44'52")

10'02" (+04'01")

1000 / 40000

12'00"

(08:56'53")

12'00" (+05'59")

1000 / 41000

13'49"

(09:10'42")

13'49" (+07'48")

1000 / 42000

24'19"

(09:35'02")

24'19" (+18'18")

1000 / 43000

07'13"

(09:42'15")

07'13" (+01'12")

1000 / 44000

06'51"

(09:49'07")

06'51" (+00'50")

1000 / 45000

第二次參加，水社大山值回票價，日月潭一圈真的太棒，以後每年都要來！

賽後評分: 最棒的TUR
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

4月累積里程 : 409.46 km

赤足天字第一號累積 : 28358.0 km

TCX 上傳 | 5 years ago

石耀聰和 Rarry Lin 說推

留言


	目標心跳區間: 106~ 139

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'49"	00:08'49"
2	08'42"	00:17'31"
3	06'54"	00:24'25"
4	09'11"	00:33'36"
5	06'02"	00:39'38"
6	07'05"	00:46'43"
7	06'53"	00:53'36"
8	08'32"	01:02'08"
9	06'29"	01:08'37"
10	15'17"	01:23'54"
11	15'45"	01:39'39"
12	19'50"	01:59'29"
13	12'40"	02:12'09"
14	32'50"	02:44'59"
15	39'47"	03:24'46"
16	26'03"	03:50'49"
17	28'01"	04:18'50"
18	18'01"	04:36'51"
19	19'10"	04:56'01"
20	15'47"	05:11'48"
21	11'34"	05:23'22"
22	19'45"	05:43'07"
23	07'22"	05:50'29"
24	11'17"	06:01'46"
25	09'49"	06:11'35"
26	10'11"	06:21'46"
27	13'24"	06:35'10"
28	09'47"	06:44'57"
29	09'57"	06:54'54"
30	08'36"	07:03'30"
31	09'26"	07:12'56"
32	10'07"	07:23'03"
33	12'55"	07:35'58"
34	08'16"	07:44'14"
35	12'25"	07:56'39"
36	10'38"	08:07'17"
37	11'34"	08:18'51"
38	08'34"	08:27'25"
39	07'24"	08:34'49"
40	10'03"	08:44'52"
41	12'01"	08:56'53"
42	13'49"	09:10'42"
43	24'20"	09:35'02"
44	07'13"	09:42'15"
45	06'52"	09:49'07"
45.9	08'15"	09:56'35"