一定好 2022/10/15 訓練日誌 | Marathon's World

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ID 292156

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226.0 km | 07:58:23 | 02:07/km | 第4馬

2022 臺東超級鐵人三項

官方成績
日期	2022-10-15
成績	07:58:23
總名次	- / -
分組名次	- / -
平均速度	02:07/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:13'55")

00:13'55" (+05'55")

00:55'30" (+36'49")

10 km

(00:55'30")

00:41'35" (+33'35")

15 km

(01:05'56")

00:10'26" (+02'26")

00:22'40" (+03'59")

20 km

(01:18'10")

00:12'14" (+04'14")

25 km

(01:32'05")

00:13'55" (+05'55")

00:26'55" (+08'14")

30 km

(01:45'05")

00:13'00" (+05'00")

35 km

(01:56'58")

00:11'53" (+03'53")

00:23'49" (+05'08")

40 km

(02:08'54")

00:11'56" (+03'56")

45 km

(02:25'01")

00:16'07" (+08'07")

00:24'58" (+06'17")

50 km

(02:33'52")

00:08'51" (+00'51")

55 km

(02:43'26")

00:09'34" (+01'34")

00:21'02" (+02'21")

60 km

(02:54'54")

00:11'28" (+03'28")

65 km

(03:02'54")

00:08'00"

00:18'41"

70 km

(03:13'35")

00:10'41" (+02'41")

75 km

(03:22'05")

00:08'30" (+00'30")

00:18'50" (+00'09")

80 km

(03:32'25")

00:10'20" (+02'20")

85 km

(03:41'50")

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

00:24'36" (+05'55")

90 km

(03:57'01")

00:15'11" (+07'11")

95 km

(04:12'59")

00:15'58" (+07'58")

00:29'08" (+10'27")

100 km

(04:26'09")

00:13'10" (+05'10")

105 km

(04:42'06")

00:15'57" (+07'57")

00:30'46" (+12'05")

110 km

(04:56'55")

00:14'49" (+06'49")

115 km

(05:12'53")

00:15'58" (+07'58")

00:30'16" (+11'35")

120 km

(05:27'11")

00:14'18" (+06'18")

125 km

(05:41'06")

00:13'55" (+05'55")

00:27'58" (+09'17")

130 km

(05:55'09")

00:14'03" (+06'03")

135 km

(06:15'57")

00:20'48" (+12'48")

00:30'42" (+12'01")

140 km

(06:25'51")

00:09'54" (+01'54")

145 km

(06:36'50")

00:10'59" (+02'59")

00:23'22" (+04'41")

150 km

(06:49'13")

00:12'23" (+04'23")

155 km

(06:59'04")

00:09'51" (+01'51")

00:28'40" (+09'59")

160 km

(07:17'53")

00:18'49" (+10'49")

165 km

(07:27'52")

00:09'59" (+01'59")

00:21'14" (+02'33")

170 km

(07:39'07")

00:11'15" (+03'15")

175 km

(07:49'38")

00:10'31" (+02'31")

00:00'00"

Finish

(07:58:23)

日期: 2022-10-15 08:03 - 總爬升: 840 m - 平均心率: 135 - 卡路里: 3173 Cal - 平均步頻: 151 - 溫度: 26°C - 濕度: 75%

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

10月累積里程 : 319.58 km

Strava 上傳 | 2 years ago

吳文竣說推

·


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	03'08"	00:03'08"
2	02'42"	00:05'50"
3	02'12"	00:08'02"
4	02'53"	00:10'55"
5	03'00"	00:13'55"
6	02'58"	00:16'53"
7	02'04"	00:18'57"
8	31'57"	00:50'54"
9	02'23"	00:53'17"
10	02'13"	00:55'30"
11	01'41"	00:57'11"
12	01'56"	00:59'07"
13	02'44"	01:01'51"
14	02'08"	01:03'59"
15	01'57"	01:05'56"
16	03'03"	01:08'59"
17	02'53"	01:11'52"
18	02'06"	01:13'58"
19	01'56"	01:15'54"
20	02'16"	01:18'10"
21	03'11"	01:21'21"
22	02'40"	01:24'01"
23	01'51"	01:25'52"
24	03'09"	01:29'01"
25	03'04"	01:32'05"
26	02'50"	01:34'55"
27	04'00"	01:38'55"
28	02'27"	01:41'22"
29	02'10"	01:43'32"
30	01'33"	01:45'05"
31	02'01"	01:47'06"
32	02'49"	01:49'55"
33	02'18"	01:52'13"
34	02'44"	01:54'57"
35	02'01"	01:56'58"
36	02'58"	01:59'56"
37	02'00"	02:01'56"
38	02'23"	02:04'19"
39	02'35"	02:06'54"
40	02'00"	02:08'54"
41	03'06"	02:12'00"
42	02'26"	02:14'26"
43	04'31"	02:18'57"
44	03'55"	02:22'52"
45	02'09"	02:25'01"
46	01'50"	02:26'51"
47	01'08"	02:27'59"
48	01'58"	02:29'57"
49	01'05"	02:31'02"
50	02'50"	02:33'52"
51	02'03"	02:35'55"
52	02'04"	02:37'59"
53	01'56"	02:39'55"
54	01'08"	02:41'03"
55	02'23"	02:43'26"
56	01'41"	02:45'07"
57	01'56"	02:47'03"
58	01'54"	02:48'57"
59	03'03"	02:52'00"
60	02'54"	02:54'54"
61	02'07"	02:57'01"
62	01'05"	02:58'06"
63	01'46"	02:59'52"
64	01'51"	03:01'43"
65	01'11"	03:02'54"
66	02'07"	03:05'01"
67	02'13"	03:07'14"
68	01'43"	03:08'57"
69	02'14"	03:11'11"
70	02'24"	03:13'35"
71	01'56"	03:15'31"
72	01'48"	03:17'19"
73	01'36"	03:18'55"
74	01'42"	03:20'37"
75	01'28"	03:22'05"
76	01'54"	03:23'59"
77	02'02"	03:26'01"
78	01'54"	03:27'55"
79	02'08"	03:30'03"
80	02'22"	03:32'25"
81	02'40"	03:35'05"
82	01'05"	03:36'10"
83	02'10"	03:38'20"
84	01'33"	03:39'53"
85	01'57"	03:41'50"
86	02'04"	03:43'54"
87	02'00"	03:45'54"
88	01'58"	03:47'52"
89	05'12"	03:53'04"
90	03'57"	03:57'01"
91	03'03"	04:00'04"
92	02'59"	04:03'03"
93	03'53"	04:06'56"
94	03'24"	04:10'20"
95	02'39"	04:12'59"
96	02'51"	04:15'50"
97	02'53"	04:18'43"
98	03'03"	04:21'46"
99	01'46"	04:23'32"
100	02'37"	04:26'09"
101	02'30"	04:28'39"
102	03'25"	04:32'04"
103	02'51"	04:34'55"
104	04'10"	04:39'05"
105	03'01"	04:42'06"
106	02'47"	04:44'53"
107	02'08"	04:47'01"
108	02'59"	04:50'00"
109	03'08"	04:53'08"
110	03'47"	04:56'55"
111	02'10"	04:59'05"
112	03'57"	05:03'02"
113	03'00"	05:06'02"
114	02'55"	05:08'57"
115	03'56"	05:12'53"
116	04'10"	05:17'03"
117	03'00"	05:20'03"
118	02'14"	05:22'17"
119	02'48"	05:25'05"
120	02'06"	05:27'11"
121	03'40"	05:30'51"
122	02'39"	05:33'30"
123	02'30"	05:36'00"
124	03'02"	05:39'02"
125	02'04"	05:41'06"
126	02'59"	05:44'05"
127	02'23"	05:46'28"
128	02'38"	05:49'06"
129	03'05"	05:52'11"
130	02'58"	05:55'09"
131	04'12"	05:59'21"
132	07'38"	06:06'59"
133	04'31"	06:11'30"
134	03'20"	06:14'50"
135	01'07"	06:15'57"
136	01'11"	06:17'08"
137	01'49"	06:18'57"
138	01'58"	06:20'55"
139	02'12"	06:23'07"
140	02'44"	06:25'51"
141	01'53"	06:27'44"
142	01'43"	06:29'27"
143	02'31"	06:31'58"
144	02'19"	06:34'17"
145	02'33"	06:36'50"
146	02'02"	06:38'52"
147	03'01"	06:41'53"
148	03'01"	06:44'54"
149	02'43"	06:47'37"
150	01'36"	06:49'13"
151	01'45"	06:50'58"
152	02'00"	06:52'58"
153	01'59"	06:54'57"
154	01'36"	06:56'33"
155	02'31"	06:59'04"
156	01'54"	07:00'58"
157	09'09"	07:10'07"
158	02'51"	07:12'58"
159	02'53"	07:15'51"
160	02'02"	07:17'53"
161	02'01"	07:19'54"
162	01'56"	07:21'50"
163	02'00"	07:23'50"
164	02'00"	07:25'50"
165	02'02"	07:27'52"
166	02'14"	07:30'06"
167	02'45"	07:32'51"
168	02'02"	07:34'53"
169	02'57"	07:37'50"
170	01'17"	07:39'07"
171	02'43"	07:41'50"
172	02'01"	07:43'51"
173	02'00"	07:45'51"
174	01'06"	07:46'57"
175	02'41"	07:49'38"
176	02'22"	07:52'00"
177	02'40"	07:54'40"
169.2	00'-28"	07:58'23"

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