1739 2014/12/13 訓練日誌 | Marathon's World

1739 新北市
ID 1988

26 位追隨者

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100.0 km | 10:09:40 | 06:05/km | 第45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	10:09:40
總名次	- / -
分組名次	- / -
平均速度	06:05/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:24'35")

00:24'35" (+00'09")

00:49'11" (+00'09")

10 km

(00:49'11")

00:24'36" (+00'10")

15 km

(01:13'37")

00:24'26"

00:49'02"

20 km

(01:38'13")

00:24'36" (+00'10")

25 km

(02:03'07")

00:24'54" (+00'28")

00:50'29" (+01'27")

30 km

(02:28'42")

00:25'35" (+01'09")

35 km

(02:56'38")

00:27'56" (+03'30")

00:54'33" (+05'31")

40 km

(03:23'15")

00:26'37" (+02'11")

45 km

(03:52'12")

00:28'57" (+04'31")

00:57'58" (+08'56")

50 km

(04:21'13")

00:29'01" (+04'35")

55 km

(04:52'25")

00:31'12" (+06'46")

01:01'08" (+12'06")

60 km

(05:22'21")

00:29'56" (+05'30")

65 km

(05:56'27")

00:34'06" (+09'40")

01:03'42" (+14'40")

70 km

(06:26'03")

00:29'36" (+05'10")

75 km

(06:59'29")

00:33'26" (+09'00")

01:10'27" (+21'25")

80 km

(07:36'30")

00:37'01" (+12'35")

85 km

(08:17'03")

00:40'33" (+16'07")

01:11'29" (+22'27")

90 km

(08:47'59")

00:30'56" (+06'30")

95 km

(09:24'22")

00:36'23" (+11'57")

01:10'28" (+21'26")

100 km

(09:58'27")

00:34'05" (+09'39")

Finish

(10:09:40)

日期: 2014-12-13 06:58 - 平均心率: 54 - 卡路里: 7914 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

01:39'32"

(01:39'32")

04'54"

20278 / 20278

2

01:48'00"

(03:27'32")

05'18" (+00'24")

20365 / 40644

3

02:04'09"

(05:31'41")

06'04" (+01'10")

20415 / 61060

4

02:16'01"

(07:47'42")

06'39" (+01'45")

20440 / 81500

5

02:21'41"

(10:09'23")

06'56" (+02'02")

20396 / 101896

這場天氣超適合跑馬，成績不是很滿意但可接受

賽前宣言: 上次跑得不錯希望能再突破

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

12月累積里程 : 314.67 km

ASICS GEL-NIMBUS 14 累積 : 9374.3 km

XT 上傳 | 9 years ago

吳俊霖, Peja Kao 和其他 8 人說推

·


	目標心跳區間: 115~ 151

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'06"	00:05'06"
2	04'48"	00:09'54"
3	04'54"	00:14'48"
4	04'52"	00:19'40"
5	04'55"	00:24'35"
6	04'51"	00:29'26"
7	04'55"	00:34'21"
8	04'55"	00:39'16"
9	04'55"	00:44'11"
10	05'00"	00:49'11"
11	04'49"	00:54'00"
12	04'51"	00:58'51"
13	04'54"	01:03'45"
14	05'00"	01:08'45"
15	04'52"	01:13'37"
16	05'31"	01:19'08"
17	04'44"	01:23'52"
18	04'50"	01:28'42"
19	04'49"	01:33'31"
20	04'42"	01:38'13"
21	05'00"	01:43'13"
22	04'53"	01:48'06"
23	05'03"	01:53'09"
24	04'59"	01:58'08"
25	04'59"	02:03'07"
26	05'18"	02:08'25"
27	04'56"	02:13'21"
28	05'05"	02:18'26"
29	05'04"	02:23'30"
30	05'12"	02:28'42"
31	06'45"	02:35'27"
32	05'16"	02:40'43"
33	05'23"	02:46'06"
34	05'20"	02:51'26"
35	05'12"	02:56'38"
36	05'38"	03:02'16"
37	05'08"	03:07'24"
38	05'12"	03:12'36"
39	05'12"	03:17'48"
40	05'27"	03:23'15"
41	07'36"	03:30'51"
42	05'22"	03:36'13"
43	05'16"	03:41'29"
44	05'20"	03:46'49"
45	05'23"	03:52'12"
46	06'53"	03:59'05"
47	05'22"	04:04'27"
48	05'23"	04:09'50"
49	05'31"	04:15'21"
50	05'52"	04:21'13"
51	07'03"	04:28'16"
52	07'41"	04:35'57"
53	05'24"	04:41'21"
54	05'33"	04:46'54"
55	05'31"	04:52'25"
56	05'40"	04:58'05"
57	06'49"	05:04'54"
58	05'51"	05:10'45"
59	05'46"	05:16'31"
60	05'50"	05:22'21"
61	05'53"	05:28'14"
62	11'27"	05:39'41"
63	05'36"	05:45'17"
64	05'40"	05:50'57"
65	05'30"	05:56'27"
66	05'29"	06:01'56"
67	06'13"	06:08'09"
68	05'36"	06:13'45"
69	05'51"	06:19'36"
70	06'27"	06:26'03"
71	07'53"	06:33'56"
72	08'04"	06:42'00"
73	05'28"	06:47'28"
74	05'37"	06:53'05"
75	06'24"	06:59'29"
76	06'33"	07:06'02"
77	08'48"	07:14'50"
78	05'53"	07:20'43"
79	08'06"	07:28'49"
80	07'41"	07:36'30"
81	07'09"	07:43'39"
82	10'32"	07:54'11"
83	05'47"	07:59'58"
84	06'58"	08:06'56"
85	10'07"	08:17'03"
86	06'14"	08:23'17"
87	07'46"	08:31'03"
88	05'23"	08:36'26"
89	05'21"	08:41'47"
90	06'12"	08:47'59"
91	07'51"	08:55'50"
92	09'25"	09:05'15"
93	07'22"	09:12'37"
94	05'16"	09:17'53"
95	06'29"	09:24'22"
96	08'52"	09:33'14"
97	07'39"	09:40'53"
98	05'55"	09:46'48"
99	05'49"	09:52'37"
100	05'50"	09:58'27"
101	06'14"	10:04'41"
101.0	405'33"	10:09'33"

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