helocal 2015/05/16 訓練日誌

helocal 台南
ID 9629

31 位追隨者

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helocal

44.0 km | 05:29:06 | 07:28/km | 第12馬

2015「挑戰北橫」棲蘭山林蔭路跑

官方成績
日期	2015-05-16
成績	05:29:06
總名次	417 / 1168
分組名次	36 / 194
平均速度	07:28/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:39'39")

00:39'39" (+06'17")

01:25'02" (+16'11")

10 km

(01:25'02")

00:45'23" (+12'01")

15 km

(02:09'27")

00:44'25" (+11'03")

01:18'58" (+10'07")

20 km

(02:44'00")

00:34'33" (+01'11")

25 km

(03:24'58")

00:40'58" (+07'36")

01:14'35" (+05'44")

30 km

(03:58'35")

00:33'37" (+00'15")

35 km

(04:34'04")

00:35'29" (+02'07")

01:08'51"

40 km

(05:07'26")

00:33'22"

Finish

(05:29:06)

日期: 2015-05-16 06:41 - 總爬升: 1368 m - 卡路里: 2303 Cal - 總步數: 53824 - 平均步頻: 149 - 平均步幅: 79 cm - 溫度: 27°C - 濕度: 89%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'38"

(06'38")

06'35" (+01'00")

1007 / 1007

180 / 84

07'37"

(14'15")

07'37" (+02'02")

999 / 2006

175 / 74

08'39"

(22'54")

08'38" (+03'03")

1000 / 3006

160 / 72

08'21"

(31'15")

08'22" (+02'47")

998 / 4005

170 / 70

08'24"

(39'39")

08'24" (+02'49")

999 / 5004

173 / 68

展開計圈分析

08'35"

(48'14")

08'36" (+03'01")

997 / 6002

163 / 71

08'24"

(56'38")

08'23" (+02'48")

1001 / 7003

173 / 68

08'52"

(01:05'30")

08'52" (+03'17")

998 / 8002

167 / 67

10'20"

(01:15'50")

10'19" (+04'44")

1000 / 9002

152 / 63

09'18"

(01:25'08")

09'16" (+03'41")

1002 / 10004

168 / 63

08'56"

(01:34'04")

08'57" (+03'22")

997 / 11001

168 / 66

10'54"

(01:44'58")

10'55" (+05'20")

998 / 12000

139 / 65

09'24"

(01:54'22")

09'18" (+03'43")

1009 / 13009

168 / 63

07'42"

(02:02'04")

07'43" (+02'08")

997 / 14007

176 / 73

07'27"

(02:09'31")

07'27" (+01'52")

1000 / 15007

140 / 95

07'03"

(02:16'34")

07'03" (+01'28")

997 / 16004

180 / 78

06'51"

(02:23'25")

06'52" (+01'17")

996 / 17001

179 / 81

08'23"

(02:31'48")

08'21" (+02'46")

1002 / 18003

151 / 78

06'16"

(02:38'04")

06'14" (+00'39")

1003 / 19007

182 / 87

06'06"

(02:44'10")

06'05" (+00'30")

1000 / 20007

180 / 90

08'49"

(02:52'59")

08'51" (+03'16")

994 / 21002

150 / 75

08'57"

(03:01'56")

08'58" (+03'23")

997 / 22000

167 / 66

09'15"

(03:11'11")

09'10" (+03'35")

1007 / 23007

139 / 78

06'51"

(03:18'02")

06'48" (+01'13")

1007 / 24015

165 / 88

07'05"

(03:25'07")

07'08" (+01'33")

991 / 25006

175 / 79

08'15"

(03:33'22")

08'15" (+02'40")

998 / 26004

138 / 87

07'18"

(03:40'40")

07'18" (+01'43")

998 / 27003

175 / 78

06'40"

(03:47'20")

06'39" (+01'04")

1002 / 28006

177 / 84

05'59"

(03:53'19")

06'01" (+00'26")

992 / 28999

156 / 106

05'40"

(03:58'59")

05'35"

1013 / 30012

184 / 96

06'26"

(04:05'25")

06'28" (+00'53")

994 / 31006

181 / 84

08'05"

(04:13'30")

08'06" (+02'31")

997 / 32003

143 / 85

06'44"

(04:20'14")

06'45" (+01'10")

997 / 33001

182 / 81

06'15"

(04:26'29")

06'14" (+00'39")

1001 / 34003

184 / 86

08'00"

(04:34'29")

07'58" (+02'23")

1003 / 35006

151 / 83

06'29"

(04:40'58")

06'31" (+00'56")

993 / 35999

180 / 84

06'06"

(04:47'04")

06'05" (+00'30")

1002 / 37002

181 / 90

07'43"

(04:54'47")

07'40" (+02'05")

1004 / 38007

137 / 94

06'35"

(05:01'22")

06'35" (+01'00")

999 / 39006

169 / 89

06'34"

(05:07'56")

06'34" (+00'59")

998 / 40004

181 / 83

06'41"

(05:14'37")

06'42" (+01'07")

997 / 41001

162 / 91

15'28"

(05:30'05")

15'26" (+09'51")

1002 / 42003

72 / 89

29'41"

(05:59'46")

46'09" (+40'34")

643 / 42646

22 / 97

這個月份跑馬太熱了啦..
幸好去程還算涼...還有林蔭.
回程.就熱了.林蔭也慢慢消失了.

要衝回終點時,本想最後一站休息站不停了.
但竟聽到"西瓜....有西瓜...現在才來的,跑快的都沒吃到"
才前三分鐘前想吃的水果,竟出現了.
立馬就停..哈....天熱吃西瓜超爽!!!!

想想,今天跑得挺輕鬆愉快的.回到終點,汗也未"滴"下來!
唉呀呀.....不會連減肥跑都沒有吧.......

可愛的柏村主任把我們整路顧的太好了.更離譜的是,我,Alison,嘉玲都不知昏睡多少回了,主任跑完馬後,一路從宜蘭開車挺回可愛的家鄉....對我而言,已完全進入神的境界了啊!

5月累積里程 : 54.85 km

MW Watch 上傳(省電模式) | 9 years ago

david, yiwei 和其他 10 人說推

留言

Niklaus 恭喜順利玩賽!!!!!!

2015-05-17 23:52 ·

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'38"	00:06'38"
2	07'37"	00:14'15"
3	08'32"	00:22'47"
4	08'28"	00:31'15"
5	08'24"	00:39'39"
6	08'35"	00:48'14"
7	08'24"	00:56'38"
8	08'52"	01:05'30"
9	10'13"	01:15'43"
10	09'19"	01:25'02"
11	08'57"	01:33'59"
12	10'55"	01:44'54"
13	09'20"	01:54'14"
14	07'43"	02:01'57"
15	07'30"	02:09'27"
16	07'04"	02:16'31"
17	06'51"	02:23'22"
18	08'19"	02:31'41"
19	06'20"	02:38'01"
20	05'59"	02:44'00"
21	08'49"	02:52'49"
22	08'56"	03:01'45"
23	08'45"	03:10'30"
24	07'32"	03:18'02"
25	06'56"	03:24'58"
26	08'12"	03:33'10"
27	07'07"	03:40'17"
28	06'41"	03:46'58"
29	06'05"	03:53'03"
30	05'32"	03:58'35"
31	06'21"	04:04'56"
32	08'14"	04:13'10"
33	06'44"	04:19'54"
34	06'12"	04:26'06"
35	07'58"	04:34'04"
36	06'32"	04:40'36"
37	06'05"	04:46'41"
38	06'53"	04:53'34"
39	07'28"	05:01'02"
40	06'24"	05:07'26"
41	06'50"	05:14'16"
42	11'22"	05:25'38"
42.6	52'37"	05:59'46"