石博元 2019/05/26 訓練日誌

石博元台北市
ID 314869

3 位追隨者

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石博元

50.6 km | 05:23:18 | 06:23/km | 第36馬

2019 汶水老街路跑賽

官方成績
日期	2019-05-26
成績	05:23:18
總名次	10 / 32
分組名次	10 / 32
平均速度	06:23/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'28")

00:28'28" (+01'12")

00:56'21" (+00'25")

10 km

(00:56'21")

00:27'53" (+00'37")

15 km

(01:23'37")

00:27'16"

00:55'56"

20 km

(01:52'17")

00:28'40" (+01'24")

25 km

(02:23'22")

00:31'05" (+03'49")

01:02'40" (+06'44")

30 km

(02:54'57")

00:31'35" (+04'19")

35 km

(03:30'07")

00:35'10" (+07'54")

01:09'41" (+13'45")

40 km

(04:04'38")

00:34'31" (+07'15")

45 km

(04:42'08")

00:37'30" (+10'14")

01:16'34" (+20'38")

50 km

(05:21'12")

00:39'04" (+11'48")

Finish

(05:23:18)

日期: 2019-05-26 05:00 - 總爬升: 627 m - 地點: 苗栗汶水 - 平均心率: 139 - 卡路里: 3736 Cal - 平均步頻: 174 - 溫度: 24°C - 濕度: 89% - PM2.5: 良好(12)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'25"

(06'25")

06'25" (+01'58")

1000 / 1000

06'35"

(13'01")

06'35" (+02'08")

1000 / 2000

04'40"

(17'41")

04'40" (+00'13")

1000 / 3000

05'23"

(23'05")

05'23" (+00'56")

1000 / 4000

05'23"

(28'28")

05'23" (+00'56")

1000 / 5000

展開計圈分析

06'07"

(34'35")

06'07" (+01'40")

1000 / 6000

04'27"

(39'03")

04'27"

1000 / 7000

05'19"

(44'22")

05'19" (+00'52")

1000 / 8000

05'49"

(50'12")

05'49" (+01'22")

1000 / 9000

06'07"

(56'19")

06'07" (+01'40")

1000 / 10000

04'57"

(01:01'17")

04'57" (+00'30")

1000 / 11000

05'23"

(01:06'40")

05'23" (+00'56")

1000 / 12000

05'32"

(01:12'13")

05'32" (+01'05")

1000 / 13000

06'08"

(01:18'21")

06'08" (+01'41")

1000 / 14000

05'14"

(01:23'36")

05'14" (+00'47")

1000 / 15000

05'03"

(01:28'40")

05'03" (+00'36")

1000 / 16000

06'34"

(01:35'14")

06'34" (+02'07")

1000 / 17000

06'18"

(01:41'33")

06'18" (+01'51")

1000 / 18000

05'45"

(01:47'18")

05'45" (+01'18")

1000 / 19000

04'57"

(01:52'16")

04'57" (+00'30")

1000 / 20000

06'21"

(01:58'38")

06'21" (+01'54")

1000 / 21000

06'17"

(02:04'55")

06'17" (+01'50")

1000 / 22000

06'13"

(02:11'08")

06'13" (+01'46")

1000 / 23000

04'35"

(02:15'44")

04'35" (+00'08")

1000 / 24000

07'36"

(02:23'21")

07'36" (+03'09")

1000 / 25000

06'14"

(02:29'35")

06'14" (+01'47")

1000 / 26000

06'48"

(02:36'24")

06'48" (+02'21")

1000 / 27000

05'41"

(02:42'06")

05'41" (+01'14")

1000 / 28000

06'10"

(02:48'16")

06'10" (+01'43")

1000 / 29000

06'39"

(02:54'55")

06'39" (+02'12")

1000 / 30000

07'02"

(03:01'58")

07'02" (+02'35")

1000 / 31000

06'29"

(03:08'27")

06'29" (+02'02")

1000 / 32000

06'10"

(03:14'38")

06'10" (+01'43")

1000 / 33000

07'40"

(03:22'19")

07'40" (+03'13")

1000 / 34000

07'46"

(03:30'06")

07'46" (+03'19")

1000 / 35000

07'01"

(03:37'07")

07'01" (+02'34")

1000 / 36000

05'57"

(03:43'04")

05'57" (+01'30")

1000 / 37000

06'47"

(03:49'52")

06'47" (+02'20")

1000 / 38000

07'11"

(03:57'04")

07'11" (+02'44")

1000 / 39000

07'32"

(04:04'36")

07'32" (+03'05")

1000 / 40000

06'21"

(04:10'57")

06'21" (+01'54")

1000 / 41000

08'28"

(04:19'25")

08'28" (+04'01")

1000 / 42000

07'19"

(04:26'45")

07'19" (+02'52")

1000 / 43000

08'41"

(04:35'26")

08'41" (+04'14")

1000 / 44000

06'39"

(04:42'06")

06'39" (+02'12")

1000 / 45000

06'54"

(04:49'01")

06'54" (+02'27")

1000 / 46000

09'04"

(04:58'05")

09'04" (+04'37")

1000 / 47000

08'28"

(05:06'33")

08'28" (+04'01")

1000 / 48000

07'32"

(05:14'06")

07'32" (+03'05")

1000 / 49000

07'05"

(05:21'11")

07'05" (+02'38")

1000 / 50000

02'07"

(05:23'18")

06'54" (+02'27")

308 / 50308

賽前宣言: 輕鬆跑、無傷玩賽

賽後評分: 有坡算是驚喜，辦得不錯
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

5月累積里程 : 188.32 km

母子鱷魚 🐊 累積 : 4597.8 km

TCX 上傳 | 5 years ago

賴永斌和林如欽說推

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'25"	00:06'25"
2	06'36"	00:13'01"
3	04'41"	00:17'42"
4	05'23"	00:23'05"
5	05'23"	00:28'28"
6	06'09"	00:34'37"
7	04'28"	00:39'05"
8	05'19"	00:44'24"
9	05'49"	00:50'13"
10	06'08"	00:56'21"
11	04'57"	01:01'18"
12	05'23"	01:06'41"
13	05'33"	01:12'14"
14	06'09"	01:18'23"
15	05'14"	01:23'37"
16	05'04"	01:28'41"
17	06'34"	01:35'15"
18	06'19"	01:41'34"
19	05'46"	01:47'20"
20	04'57"	01:52'17"
21	06'22"	01:58'39"
22	06'18"	02:04'57"
23	06'13"	02:11'10"
24	04'35"	02:15'45"
25	07'37"	02:23'22"
26	06'15"	02:29'37"
27	06'49"	02:36'26"
28	05'41"	02:42'07"
29	06'11"	02:48'18"
30	06'39"	02:54'57"
31	07'02"	03:01'59"
32	06'29"	03:08'28"
33	06'11"	03:14'39"
34	07'41"	03:22'20"
35	07'47"	03:30'07"
36	07'01"	03:37'08"
37	05'58"	03:43'06"
38	06'48"	03:49'54"
39	07'12"	03:57'06"
40	07'32"	04:04'38"
41	06'21"	04:10'59"
42	08'28"	04:19'27"
43	07'20"	04:26'47"
44	08'41"	04:35'28"
45	06'40"	04:42'08"
46	06'54"	04:49'02"
47	09'04"	04:58'06"
48	08'28"	05:06'34"
49	07'33"	05:14'07"
50	07'05"	05:21'12"
50.3	06'55"	05:23'20"