Louis Lai 2023/03/04 訓練日誌 | Marathon's World

Louis Lai 基隆
ID 492138

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29.0 km | 04:21:49 | 09:01/km

日期: 2023-03-04 16:27 - 總爬升: 742 m - 平均心率: 132 - 卡路里: 2068 Cal - 平均步頻: 142 - 溫度: 21°C - 濕度: 75%

Pace: 00'01" / 00'02" / 00'05" / 00'06" / 00'03" / 00'01" / 00'03" / 00'01" / 00'03" / 00'01" / 00'03" / 00'02" / 00'02" / 00'04" / 00'02" / 00'01" / 00'05" / 00'01" / 00'03" / 00'08" / 00'07" / 00'02" / 00'09" / 00'01" / 00'01" / 00'01" / 00'02" / 00'02" / 00'02" / 00'02" / 00'05" / 00'02" / 00'01" / 00'03" / 00'04" / 00'01" / 00'05" / 00'04" / 00'02" / 00'06" / 00'01" / 00'08" / 00'01" / 00'07" / 00'02" / 00'08" / 00'01" / 00'03" / 00'05" / 00'01" / 00'08" / 00'03" / 00'05" / 00'02" / 00'02" / 00'04" / 00'02" / 00'03" / 00'02" / 00'02" / 00'01" / 00'03" / 00'01" / 00'02" / 00'01" / 00'01" / 00'01" / 00'01" / 00'02" / 00'08" / 00'04" / 00'02" / 00'03" / 00'03" / 00'06" / 00'01" / 00'08" / 00'02" / 00'03" / 00'02" / 00'05" / 00'03" / 00'06" / 00'01" / 00'05" / 00'04" / 00'01" / 00'05" / 00'04" / 00'02" / 00'05" / 00'05" / 00'01" / 00'04" / 00'03" / 00'03" / 00'05" / 00'01" / 00'02" / 00'02" / 00'01" / 00'01" / 00'02" / 00'03" / 00'01" / 00'04" / 00'01" / 00'01" / 00'01" / 00'03" / 00'03" / 00'01" / 00'03" / 00'02" / 00'05" / 00'03" / 00'07" / 00'01" / 00'07" / 00'01" / 00'05" / 00'03" / 00'05" / 00'03" / 00'05" / 00'02" / 00'07" / 00'07" / 00'05" / 00'04" / 00'09" / 00'01" / 00'06" / 00'09" / 00'02" / 00'08" / 00'07" / 00'08" / 00'09" / 00'01" / 00'08" / 00'08" / 00'02" / 00'03" / 00'01" / 00'07" / 00'09" / 00'08" / 00'07" / 00'05" / 00'02" / 00'08" / 00'08" / 00'07" / 00'08" / 00'07" / 00'09" / 00'08" / 00'07" / 00'01" / 00'09" / 00'09" / 00'08" / 00'02" / 00'08" / 00'08" / 00'07" / 00'09" / 00'03" / 00'06" / 00'07" / 00'04" / 00'02" / 00'01" / 00'04" / 00'01" / 00'08" / 00'04" / 00'03" / 00'08" / 00'07" / 00'07" / 00'01" / 00'03" / 00'04" / 00'05" / 00'02" / 00'05" / 00'04" / 00'07" / 03'33" / 06'25" / 06'27" / 06'43" / 13'33" / 10'01" / 08'10" / 08'05" / 06'43" / 08'16" / 07'46" / 10'09" / 07'15" / 11'48" / 10'10" / 07'44" / 12'08" / 11'02" / 08'11" / 10'38" / 07'49" / 10'41" / 07'45" / 10'34" / 08'15" / 10'43" / 08'44" / 00'00" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

08'47"

(08'47")

08'47" (+02'22")

1000 / 1000

2

06'27"

(15'15")

06'27" (+00'02")

1000 / 2000

3

06'25"

(21'40")

06'25"

1000 / 3000

4

06'27"

(28'08")

06'27" (+00'02")

1000 / 4000

5

06'44"

(34'52")

06'44" (+00'19")

1000 / 5000

展開計圈分析

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

3月累積里程 : 109.45 km

TCX 2.0 上傳 | 1 year ago

·


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	00'01"	00:00'01"
2	00'02"	00:00'03"
3	00'05"	00:00'08"
4	00'06"	00:00'14"
5	00'03"	00:00'17"
6	00'01"	00:00'18"
7	00'03"	00:00'21"
8	00'01"	00:00'22"
9	00'03"	00:00'25"
10	00'01"	00:00'26"
11	00'03"	00:00'29"
12	00'02"	00:00'31"
13	00'02"	00:00'33"
14	00'04"	00:00'37"
15	00'02"	00:00'39"
16	00'01"	00:00'40"
17	00'05"	00:00'45"
18	00'01"	00:00'46"
19	00'03"	00:00'49"
20	00'08"	00:00'57"
21	00'07"	00:01'04"
22	00'02"	00:01'06"
23	00'09"	00:01'15"
24	00'01"	00:01'16"
25	00'01"	00:01'17"
26	00'01"	00:01'18"
27	00'02"	00:01'20"
28	00'02"	00:01'22"
29	00'02"	00:01'24"
30	00'02"	00:01'26"
31	00'05"	00:01'31"
32	00'02"	00:01'33"
33	00'01"	00:01'34"
34	00'03"	00:01'37"
35	00'04"	00:01'41"
36	00'01"	00:01'42"
37	00'05"	00:01'47"
38	00'04"	00:01'51"
39	00'02"	00:01'53"
40	00'06"	00:01'59"
41	00'01"	00:02'00"
42	00'08"	00:02'08"
43	00'01"	00:02'09"
44	00'07"	00:02'16"
45	00'02"	00:02'18"
46	00'08"	00:02'26"
47	00'01"	00:02'27"
48	00'03"	00:02'30"
49	00'05"	00:02'35"
50	00'01"	00:02'36"
51	00'08"	00:02'44"
52	00'03"	00:02'47"
53	00'05"	00:02'52"
54	00'02"	00:02'54"
55	00'02"	00:02'56"
56	00'04"	00:03'00"
57	00'02"	00:03'02"
58	00'03"	00:03'05"
59	00'02"	00:03'07"
60	00'02"	00:03'09"
61	00'01"	00:03'10"
62	00'03"	00:03'13"
63	00'01"	00:03'14"
64	00'02"	00:03'16"
65	00'01"	00:03'17"
66	00'01"	00:03'18"
67	00'01"	00:03'19"
68	00'01"	00:03'20"
69	00'02"	00:03'22"
70	00'08"	00:03'30"
71	00'04"	00:03'34"
72	00'02"	00:03'36"
73	00'03"	00:03'39"
74	00'03"	00:03'42"
75	00'06"	00:03'48"
76	00'01"	00:03'49"
77	00'08"	00:03'57"
78	00'02"	00:03'59"
79	00'03"	00:04'02"
80	00'02"	00:04'04"
81	00'05"	00:04'09"
82	00'03"	00:04'12"
83	00'06"	00:04'18"
84	00'01"	00:04'19"
85	00'05"	00:04'24"
86	00'04"	00:04'28"
87	00'01"	00:04'29"
88	00'05"	00:04'34"
89	00'04"	00:04'38"
90	00'02"	00:04'40"
91	00'05"	00:04'45"
92	00'05"	00:04'50"
93	00'01"	00:04'51"
94	00'04"	00:04'55"
95	00'03"	00:04'58"
96	00'03"	00:05'01"
97	00'05"	00:05'06"
98	00'01"	00:05'07"
99	00'02"	00:05'09"
100	00'02"	00:05'11"
101	00'01"	00:05'12"
102	00'01"	00:05'13"
103	00'02"	00:05'15"
104	00'03"	00:05'18"
105	00'01"	00:05'19"
106	00'04"	00:05'23"
107	00'01"	00:05'24"
108	00'01"	00:05'25"
109	00'01"	00:05'26"
110	00'03"	00:05'29"
111	00'03"	00:05'32"
112	00'01"	00:05'33"
113	00'03"	00:05'36"
114	00'02"	00:05'38"
115	00'05"	00:05'43"
116	00'03"	00:05'46"
117	00'07"	00:05'53"
118	00'01"	00:05'54"
119	00'07"	00:06'01"
120	00'01"	00:06'02"
121	00'05"	00:06'07"
122	00'03"	00:06'10"
123	00'05"	00:06'15"
124	00'03"	00:06'18"
125	00'05"	00:06'23"
126	00'02"	00:06'25"
127	00'07"	00:06'32"
128	00'07"	00:06'39"
129	00'05"	00:06'44"
130	00'04"	00:06'48"
131	00'09"	00:06'57"
132	00'01"	00:06'58"
133	00'06"	00:07'04"
134	00'09"	00:07'13"
135	00'02"	00:07'15"
136	00'08"	00:07'23"
137	00'07"	00:07'30"
138	00'08"	00:07'38"
139	00'09"	00:07'47"
140	00'01"	00:07'48"
141	00'08"	00:07'56"
142	00'08"	00:08'04"
143	00'02"	00:08'06"
144	00'03"	00:08'09"
145	00'01"	00:08'10"
146	00'07"	00:08'17"
147	00'09"	00:08'26"
148	00'08"	00:08'34"
149	00'07"	00:08'41"
150	00'05"	00:08'46"
151	00'02"	00:08'48"
152	00'08"	00:08'56"
153	00'08"	00:09'04"
154	00'07"	00:09'11"
155	00'08"	00:09'19"
156	00'07"	00:09'26"
157	00'09"	00:09'35"
158	00'08"	00:09'43"
159	00'07"	00:09'50"
160	00'01"	00:09'51"
161	00'09"	00:10'00"
162	00'09"	00:10'09"
163	00'08"	00:10'17"
164	00'02"	00:10'19"
165	00'08"	00:10'27"
166	00'08"	00:10'35"
167	00'07"	00:10'42"
168	00'09"	00:10'51"
169	00'03"	00:10'54"
170	00'06"	00:11'00"
171	00'07"	00:11'07"
172	00'04"	00:11'11"
173	00'02"	00:11'13"
174	00'01"	00:11'14"
175	00'04"	00:11'18"
176	00'01"	00:11'19"
177	00'08"	00:11'27"
178	00'04"	00:11'31"
179	00'03"	00:11'34"
180	00'08"	00:11'42"
181	00'07"	00:11'49"
182	00'07"	00:11'56"
183	00'01"	00:11'57"
184	00'03"	00:12'00"
185	00'04"	00:12'04"
186	00'05"	00:12'09"
187	00'02"	00:12'11"
188	00'05"	00:12'16"
189	00'04"	00:12'20"
190	00'07"	00:12'27"
191	03'33"	00:16'00"
192	06'25"	00:22'25"
193	06'27"	00:28'52"
194	06'43"	00:35'35"
195	13'33"	00:49'08"
196	10'01"	00:59'09"
197	08'10"	01:07'19"
198	08'05"	01:15'24"
199	06'43"	01:22'07"
200	08'16"	01:30'23"
201	07'46"	01:38'09"
202	10'09"	01:48'18"
203	07'15"	01:55'33"
204	11'48"	02:07'21"
205	10'10"	02:17'31"
206	07'44"	02:25'15"
207	12'08"	02:37'23"
208	11'02"	02:48'25"
209	08'11"	02:56'36"
210	10'38"	03:07'14"
211	07'49"	03:15'03"
212	10'41"	03:25'44"
213	07'45"	03:33'29"
214	10'34"	03:44'03"
215	08'15"	03:52'18"
216	10'43"	04:03'01"
217	08'44"	04:11'45"
29.0	00'-3"	04:21'47"

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林淦鈿（淦哥）回應了 Calvin的訓練日誌 : "恭喜初半馬完成"

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