康百華 2021/03/21 訓練日誌

康百華台中
ID 355249

12 位追隨者

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康百華

46.0 km | 06:44:00 | 08:46/km | 第2馬

客家文化超馬

官方成績
日期	2021-03-21
成績	06:44:00
總名次	- / -
分組名次	- / -
平均速度	08:46/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'02")

00:35'02"

01:12'35"

10 km

(01:12'35")

00:37'33" (+02'31")

15 km

(01:58'12")

00:45'37" (+10'35")

01:24'12" (+11'37")

20 km

(02:36'47")

00:38'35" (+03'33")

25 km

(03:27'29")

00:50'42" (+15'40")

01:44'44" (+32'09")

30 km

(04:21'31")

00:54'02" (+19'00")

35 km

(05:08'05")

00:46'34" (+11'32")

01:32'36" (+20'01")

40 km

(05:54'07")

00:46'02" (+11'00")

45 km

(06:31'57")

00:37'50" (+02'48")

00:00'00"

Finish

(06:44:00)

日期: 2021-03-21 06:05 - 總爬升: 878 m - 平均心率: 153 - 卡路里: 1802 Cal - 總步數: 62612 - 平均步頻: 154 - 平均步幅: 74 cm - 溫度: 19°C - 濕度: 85% - PM2.5: 良好(25)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'11"

(07'11")

07'11" (+00'47")

1000 / 1000

170 / 81

06'45"

(13'56")

06'44" (+00'20")

1001 / 2001

175 / 84

06'26"

(20'22")

06'26" (+00'02")

1000 / 3001

173 / 89

08'04"

(28'26")

08'03" (+01'39")

1001 / 4003

168 / 73

06'51"

(35'17")

06'50" (+00'26")

1002 / 5005

174 / 83

展開計圈分析

06'40"

(41'57")

06'39" (+00'15")

1002 / 6007

176 / 85

09'03"

(51'00")

09'02" (+02'38")

1000 / 7008

164 / 67

07'34"

(58'34")

07'33" (+01'09")

1000 / 8008

173 / 76

07'05"

(01:05'39")

07'04" (+00'40")

1000 / 9009

177 / 79

07'24"

(01:13'03")

07'23" (+00'59")

1001 / 10011

171 / 78

07'14"

(01:20'17")

07'13" (+00'49")

1002 / 11013

176 / 78

08'23"

(01:28'40")

08'22" (+01'58")

1000 / 12013

160 / 74

10'48"

(01:39'28")

10'47" (+04'23")

1000 / 13014

140 / 65

10'15"

(01:49'43")

10'14" (+03'50")

1000 / 14014

129 / 75

09'22"

(01:59'05")

09'21" (+02'57")

1000 / 15015

141 / 75

08'26"

(02:07'31")

08'26" (+02'02")

1000 / 16015

147 / 80

06'25"

(02:13'56")

06'24"

1000 / 17015

179 / 86

07'03"

(02:20'59")

07'02" (+00'38")

1001 / 18017

173 / 82

06'57"

(02:27'56")

06'56" (+00'32")

1001 / 19018

176 / 81

10'49"

(02:38'45")

10'48" (+04'24")

1000 / 20019

146 / 63

10'33"

(02:49'18")

10'32" (+04'08")

1000 / 21019

131 / 72

16'36"

(03:05'54")

16'35" (+10'11")

1000 / 22020

101 / 59

07'02"

(03:12'56")

07'01" (+00'37")

1001 / 23021

174 / 81

07'35"

(03:20'31")

07'34" (+01'10")

1000 / 24022

161 / 81

08'53"

(03:29'24")

08'52" (+02'28")

1000 / 25023

152 / 73

10'19"

(03:39'43")

10'17" (+03'53")

1001 / 26024

146 / 66

09'54"

(03:49'37")

09'53" (+03'29")

1000 / 27025

143 / 70

09'08"

(03:58'45")

09'07" (+02'43")

1000 / 28025

145 / 75

15'40"

(04:14'25")

15'38" (+09'14")

1001 / 29026

116 / 54

09'17"

(04:23'42")

09'16" (+02'52")

1000 / 30027

162 / 66

07'07"

(04:30'49")

07'06" (+00'42")

1001 / 31028

174 / 80

07'33"

(04:38'22")

07'32" (+01'08")

1001 / 32030

173 / 76

12'48"

(04:51'10")

12'47" (+06'23")

1000 / 33031

137 / 57

10'13"

(05:01'23")

10'12" (+03'48")

1001 / 34032

143 / 68

09'29"

(05:10'52")

09'28" (+03'04")

1001 / 35034

144 / 73

08'05"

(05:18'57")

08'04" (+01'40")

1000 / 36034

170 / 72

13'08"

(05:32'05")

13'07" (+06'43")

1000 / 37035

120 / 63

08'18"

(05:40'23")

08'17" (+01'53")

1000 / 38036

171 / 70

09'20"

(05:49'43")

09'20" (+02'56")

1000 / 39036

147 / 72

07'41"

(05:57'24")

07'40" (+01'16")

1000 / 40036

173 / 74

07'20"

(06:04'44")

07'19" (+00'55")

1002 / 41039

178 / 76

07'17"

(06:12'01")

07'16" (+00'52")

1001 / 42040

177 / 77

08'19"

(06:20'20")

08'18" (+01'54")

1001 / 43042

167 / 71

07'32"

(06:27'52")

07'31" (+01'07")

1000 / 44042

176 / 75

07'41"

(06:35'33")

07'40" (+01'16")

1000 / 45043

175 / 74

08'27"

(06:44'00")

08'35" (+02'11")

983 / 46026

168 / 68

賽前宣言: 希望不要跑太久😜😜😜

賽後評分: 坡度剛剛好平路比較多
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	108~131	65~79%
2:M馬拉松配速區	131~148	79~89%
3:T乳酸耐力區	148~153	89~92%
4:A無氧耐力區	153~162	92~97.5%
5:I最大耗氧區	162~167	97.5~100%
最大心率為167 點此去設定最大心率

3月累積里程 : 160.16 km

NIKE ZOOM PRGASUS 累積 : 1187.2 km

GPX 上傳 | 3 years ago

李明書和陳建成（JO愛兆東勢夜跑）說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'09"	00:07'09"
2	06'42"	00:13'51"
3	06'24"	00:20'15"
4	07'58"	00:28'13"
5	06'49"	00:35'02"
6	06'36"	00:41'38"
7	08'48"	00:50'26"
8	07'44"	00:58'10"
9	07'04"	01:05'14"
10	07'21"	01:12'35"
11	07'11"	01:19'46"
12	08'19"	01:28'05"
13	10'31"	01:38'36"
14	10'12"	01:48'48"
15	09'24"	01:58'12"
16	08'25"	02:06'37"
17	06'26"	02:13'03"
18	06'59"	02:20'02"
19	06'56"	02:26'58"
20	09'49"	02:36'47"
21	10'37"	02:47'24"
22	17'06"	03:04'30"
23	07'03"	03:11'33"
24	07'34"	03:19'07"
25	08'22"	03:27'29"
26	09'55"	03:37'24"
27	09'52"	03:47'16"
28	09'13"	03:56'29"
29	15'59"	04:12'28"
30	09'03"	04:21'31"
31	07'09"	04:28'40"
32	07'22"	04:36'02"
33	11'49"	04:47'51"
34	09'08"	04:56'59"
35	11'06"	05:08'05"
36	07'51"	05:15'56"
37	07'46"	05:23'42"
38	13'02"	05:36'44"
39	09'29"	05:46'13"
40	07'54"	05:54'07"
41	07'28"	06:01'35"
42	07'17"	06:08'52"
43	08'02"	06:16'54"
44	07'25"	06:24'19"
45	07'38"	06:31'57"
46	07'34"	06:39'31"
46.5	09'20"	06:44'00"