李扶桑 2022/09/18 訓練日誌

李扶桑新北市
ID 345224

24 位追隨者

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李扶桑

55.0 km | 08:58:14 | 09:47/km | 第9馬

2022 新竹縣五峰鄉戰慄雪霸~勇士之歌超級馬拉松

官方成績
日期	2022-09-18
成績	08:58:14
總名次	30 / 44
分組名次	21 / -
平均速度	09:47/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:44'10")

00:44'10" (+07'36")

01:29'28" (+15'21")

10 km

(01:29'28")

00:45'18" (+08'44")

15 km

(02:18'52")

00:49'24" (+12'50")

01:42'04" (+27'57")

20 km

(03:11'32")

00:52'40" (+16'06")

25 km

(04:11'40")

01:00'08" (+23'34")

01:54'20" (+40'13")

30 km

(05:05'52")

00:54'12" (+17'38")

35 km

(05:42'26")

00:36'34"

01:14'07"

40 km

(06:19'59")

00:37'33" (+00'59")

45 km

(07:00'50")

00:40'51" (+04'17")

01:23'17" (+09'10")

50 km

(07:43'16")

00:42'26" (+05'52")

55 km

(08:41'05")

00:57'49" (+21'15")

00:00'00"

Finish

(08:58:14)

日期: 2022-09-18 04:59 - 總爬升: 1814 m - 平均心率: 146 - 卡路里: 3677 Cal - 總步數: 67694 - 平均步頻: 126 - 平均步幅: 81 cm - 溫度: 25°C - 濕度: 71%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

09'22"

(09'22")

09'21" (+02'45")

1001 / 1001

123 / 86

07'47"

(17'09")

07'46" (+01'10")

1001 / 2002

141 / 90

08'49"

(25'58")

08'48" (+02'12")

1000 / 3003

134 / 84

10'33"

(36'31")

10'32" (+03'56")

1001 / 4004

125 / 75

08'28"

(44'59")

08'26" (+01'50")

1002 / 5006

137 / 86

展開計圈分析

08'17"

(53'16")

08'15" (+01'39")

1002 / 6009

141 / 85

08'49"

(01:02'05")

08'48" (+02'12")

1001 / 7010

134 / 84

11'32"

(01:13'37")

11'31" (+04'55")

1001 / 8011

106 / 81

09'35"

(01:23'12")

09'34" (+02'58")

1000 / 9011

134 / 77

08'21"

(01:31'33")

08'21" (+01'45")

1000 / 10011

140 / 85

06'44"

(01:38'17")

06'42" (+00'06")

1002 / 11014

143 / 103

10'17"

(01:48'34")

10'16" (+03'40")

1000 / 12014

128 / 75

13'37"

(02:02'11")

13'36" (+07'00")

1000 / 13015

101 / 72

09'46"

(02:11'57")

09'45" (+03'09")

1001 / 14016

128 / 79

10'46"

(02:22'43")

10'45" (+04'09")

1000 / 15017

120 / 77

11'15"

(02:33'58")

11'14" (+04'38")

1001 / 16018

124 / 71

08'15"

(02:42'13")

09'40" (+03'04")

852 / 16870

142 / 72

11'47"

(02:54'00")

11'46" (+05'10")

1001 / 17871

116 / 73

10'01"

(03:04'01")

10'00" (+03'24")

1000 / 18872

123 / 80

11'11"

(03:15'12")

11'10" (+04'34")

1000 / 19873

124 / 71

11'43"

(03:26'55")

11'42" (+05'06")

1000 / 20873

134 / 63

13'51"

(03:40'46")

13'50" (+07'14")

1000 / 21873

108 / 66

11'38"

(03:52'24")

11'37" (+05'01")

1000 / 22874

124 / 68

12'15"

(04:04'39")

12'13" (+05'37")

1001 / 23875

106 / 77

12'49"

(04:17'28")

12'48" (+06'12")

1000 / 24876

114 / 68

12'19"

(04:29'47")

12'18" (+05'42")

1000 / 25876

118 / 68

12'28"

(04:42'15")

12'28" (+05'52")

1000 / 26876

109 / 73

12'26"

(04:54'41")

12'26" (+05'50")

1000 / 27876

117 / 68

08'13"

(05:02'54")

08'12" (+01'36")

1000 / 28877

143 / 84

07'47"

(05:10'41")

07'46" (+01'10")

1000 / 29878

158 / 81

07'24"

(05:18'05")

07'23" (+00'47")

1001 / 30879

158 / 85

06'37"

(05:24'42")

06'36"

1001 / 31880

169 / 89

07'13"

(05:31'55")

07'12" (+00'36")

1001 / 32881

169 / 81

08'10"

(05:40'05")

08'09" (+01'33")

1001 / 33883

143 / 85

07'43"

(05:47'48")

07'42" (+01'06")

1000 / 34883

152 / 84

07'01"

(05:54'49")

07'00" (+00'24")

1000 / 35884

163 / 87

08'05"

(06:02'54")

08'04" (+01'28")

1001 / 36885

139 / 88

08'19"

(06:11'13")

08'18" (+01'42")

1001 / 37887

135 / 88

07'31"

(06:18'44")

07'30" (+00'54")

1001 / 38888

154 / 86

07'58"

(06:26'42")

07'57" (+01'21")

1000 / 39889

173 / 72

07'57"

(06:34'39")

07'56" (+01'20")

1001 / 40890

142 / 88

07'57"

(06:42'36")

07'56" (+01'20")

1000 / 41890

129 / 97

09'33"

(06:52'09")

09'32" (+02'56")

1000 / 42891

102 / 102

07'59"

(07:00'08")

07'58" (+01'22")

1001 / 43893

127 / 98

08'25"

(07:08'33")

08'24" (+01'48")

1001 / 44894

130 / 91

07'37"

(07:16'10")

07'35" (+00'59")

1002 / 45897

130 / 101

09'59"

(07:26'09")

09'58" (+03'22")

1001 / 46898

101 / 98

07'42"

(07:33'51")

07'41" (+01'05")

1000 / 47898

121 / 107

09'47"

(07:43'38")

09'45" (+03'09")

1001 / 48900

109 / 93

11'39"

(07:55'17")

11'38" (+05'02")

1000 / 49901

111 / 77

10'21"

(08:05'38")

10'19" (+03'43")

1002 / 50903

113 / 85

13'55"

(08:19'33")

13'54" (+07'18")

1000 / 51904

98 / 73

11'34"

(08:31'07")

11'33" (+04'57")

1001 / 52905

109 / 78

10'51"

(08:41'58")

10'50" (+04'14")

1000 / 53906

112 / 81

09'09"

(08:51'07")

09'08" (+02'32")

1000 / 54906

123 / 88

03'37"

(08:54'44")

11'29" (+04'53")

314 / 55221

106 / 81

新北市

李扶桑

留言

賽後評分: 前面策略錯誤後面乾脆看風景
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

9月累積里程 : 114.64 km

MW Watch 上傳 | 2 years ago

留言


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'09"	00:09'09"
2	07'24"	00:16'33"
3	08'45"	00:25'18"
4	10'07"	00:35'25"
5	08'45"	00:44'10"
6	07'52"	00:52'02"
7	08'31"	01:00'33"
8	08'42"	01:09'15"
9	11'47"	01:21'02"
10	08'26"	01:29'28"
11	07'26"	01:36'54"
12	09'07"	01:46'01"
13	13'23"	01:59'24"
14	08'44"	02:08'08"
15	10'44"	02:18'52"
16	11'04"	02:29'56"
17	10'26"	02:40'22"
18	11'01"	02:51'23"
19	09'23"	03:00'46"
20	10'46"	03:11'32"
21	11'26"	03:22'58"
22	13'20"	03:36'18"
23	11'26"	03:47'44"
24	11'27"	03:59'11"
25	12'29"	04:11'40"
26	11'42"	04:23'22"
27	12'21"	04:35'43"
28	11'47"	04:47'30"
29	10'02"	04:57'32"
30	08'20"	05:05'52"
31	07'28"	05:13'20"
32	07'03"	05:20'23"
33	06'30"	05:26'53"
34	07'21"	05:34'14"
35	08'12"	05:42'26"
36	07'07"	05:49'33"
37	07'06"	05:56'39"
38	08'34"	06:05'13"
39	07'49"	06:13'02"
40	06'57"	06:19'59"
41	08'17"	06:28'16"
42	07'25"	06:35'41"
43	07'42"	06:43'23"
44	09'35"	06:52'58"
45	07'52"	07:00'50"
46	08'14"	07:09'04"
47	07'20"	07:16'24"
48	09'53"	07:26'17"
49	07'34"	07:33'51"
50	09'25"	07:43'16"
51	11'32"	07:54'48"
52	09'49"	08:04'37"
53	13'58"	08:18'35"
54	11'16"	08:29'51"
55	11'14"	08:41'05"
56	08'33"	08:49'38"
55.2	-6'-34"	08:54'44"