林小鋼 2014/12/13 訓練日誌 | Marathon's World

林小鋼台北市
ID 47128

36 位追隨者

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100.0 km | 10:57:32 | 06:34/km | 第18馬

2014 宜蘭冬山河水岸超馬嘉年華暨IAU亞錦賽公開組‏

官方成績
日期	2014-12-13
成績	10:57:32
總名次	76 / 340
分組名次	12 / 55
平均速度	06:34/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'21")

00:28'21" (+00'49")

00:56'13" (+00'22")

10 km

(00:56'13")

00:27'52" (+00'20")

15 km

(01:24'08")

00:27'55" (+00'23")

00:55'51"

20 km

(01:52'04")

00:27'56" (+00'24")

25 km

(02:20'36")

00:28'32" (+01'00")

00:56'04" (+00'13")

30 km

(02:48'08")

00:27'32"

35 km

(03:16'05")

00:27'57" (+00'25")

00:57'23" (+01'32")

40 km

(03:45'31")

00:29'26" (+01'54")

45 km

(04:17'32")

00:32'01" (+04'29")

01:02'07" (+06'16")

50 km

(04:47'38")

00:30'06" (+02'34")

55 km

(05:19'29")

00:31'51" (+04'19")

01:06'48" (+10'57")

60 km

(05:54'26")

00:34'57" (+07'25")

65 km

(06:31'11")

00:36'45" (+09'13")

01:16'47" (+20'56")

70 km

(07:11'13")

00:40'02" (+12'30")

75 km

(07:54'58")

00:43'45" (+16'13")

01:22'46" (+26'55")

80 km

(08:33'59")

00:39'01" (+11'29")

85 km

(09:09'06")

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

01:06'17" (+10'26")

90 km

(09:40'16")

00:31'10" (+03'38")

95 km

(10:11'49")

00:31'33" (+04'01")

01:04'08" (+08'17")

100 km

(10:44'24")

00:32'35" (+05'03")

Finish

(10:57:32)

日期: 2014-12-13 06:58 - 平均心率: 28 - 卡路里: 7815 Cal - 溫度: 15°C - 濕度: 71%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

01:54'52"

(01:54'52")

05'38"

20378 / 20378

2

01:54'06"

(03:48'58")

05'38"

20243 / 40622

3

02:11'55"

(06:00'53")

06'28" (+00'50")

20383 / 61006

4

02:42'59"

(08:43'52")

07'58" (+02'20")

20441 / 81447

5

02:13'44"

(10:57'36")

06'33" (+00'55")

20407 / 101855

初百K完賽!!!

賽前宣言: 今年主要目標!!

心率區間	心跳數	心率等級
1:E有氧耐力區	126~154	65~79%
2:M馬拉松配速區	154~173	79~89%
3:T乳酸耐力區	173~179	89~92%
4:A無氧耐力區	179~190	92~97.5%
5:I最大耗氧區	190~195	97.5~100%
最大心率為195 點此去設定最大心率

12月累積里程 : 154.36 km

mizuno wave spacer DYNA J1GA147601 累積 : 1054.7 km

XT 上傳 | 9 years ago

Isislee, Wright Yen 和其他 11 人說推

·

ricky tseng 恭喜完賽!

2014-12-15 08:36 ·

1 個人推

阮思兆恭喜高速完賽~

2014-12-15 11:19 ·

1 個人推


	目標心跳區間: 122~ 159

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'44"	00:05'44"
2	05'41"	00:11'25"
3	05'40"	00:17'05"
4	05'43"	00:22'48"
5	05'33"	00:28'21"
6	05'38"	00:33'59"
7	05'45"	00:39'44"
8	05'31"	00:45'15"
9	05'34"	00:50'49"
10	05'24"	00:56'13"
11	05'30"	01:01'43"
12	05'37"	01:07'20"
13	05'37"	01:12'57"
14	05'37"	01:18'34"
15	05'34"	01:24'08"
16	06'18"	01:30'26"
17	05'27"	01:35'53"
18	05'23"	01:41'16"
19	05'30"	01:46'46"
20	05'18"	01:52'04"
21	06'45"	01:58'49"
22	05'31"	02:04'20"
23	05'27"	02:09'47"
24	05'24"	02:15'11"
25	05'25"	02:20'36"
26	05'49"	02:26'25"
27	05'24"	02:31'49"
28	05'26"	02:37'15"
29	05'26"	02:42'41"
30	05'27"	02:48'08"
31	05'50"	02:53'58"
32	05'20"	02:59'18"
33	05'28"	03:04'46"
34	05'37"	03:10'23"
35	05'42"	03:16'05"
36	06'29"	03:22'34"
37	05'42"	03:28'16"
38	05'45"	03:34'01"
39	05'45"	03:39'46"
40	05'45"	03:45'31"
41	07'12"	03:52'43"
42	05'47"	03:58'30"
43	05'55"	04:04'25"
44	05'52"	04:10'17"
45	07'15"	04:17'32"
46	06'33"	04:24'05"
47	05'49"	04:29'54"
48	05'55"	04:35'49"
49	05'55"	04:41'44"
50	05'54"	04:47'38"
51	06'09"	04:53'47"
52	06'55"	05:00'42"
53	06'11"	05:06'53"
54	06'14"	05:13'07"
55	06'22"	05:19'29"
56	07'54"	05:27'23"
57	06'59"	05:34'22"
58	07'01"	05:41'23"
59	06'26"	05:47'49"
60	06'37"	05:54'26"
61	06'27"	06:00'53"
62	09'38"	06:10'31"
63	06'52"	06:17'23"
64	06'46"	06:24'09"
65	07'02"	06:31'11"
66	10'18"	06:41'29"
67	08'14"	06:49'43"
68	07'14"	06:56'57"
69	06'57"	07:03'54"
70	07'19"	07:11'13"
71	09'20"	07:20'33"
72	11'15"	07:31'48"
73	07'51"	07:39'39"
74	07'42"	07:47'21"
75	07'37"	07:54'58"
76	07'25"	08:02'23"
77	09'58"	08:12'21"
78	07'12"	08:19'33"
79	07'17"	08:26'50"
80	07'09"	08:33'59"
81	06'55"	08:40'54"
82	09'06"	08:50'00"
83	06'21"	08:56'21"
84	06'18"	09:02'39"
85	06'27"	09:09'06"
86	06'08"	09:15'14"
87	06'30"	09:21'44"
88	06'05"	09:27'49"
89	06'10"	09:33'59"
90	06'17"	09:40'16"
91	05'58"	09:46'14"
92	06'55"	09:53'09"
93	05'54"	09:59'03"
94	05'53"	10:04'56"
95	06'53"	10:11'49"
96	06'18"	10:18'07"
97	07'29"	10:25'36"
98	06'22"	10:31'58"
99	06'15"	10:38'13"
100	06'11"	10:44'24"
101	06'21"	10:50'45"
101.1	67'49"	10:57'36"

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