老溫 2023/08/06 訓練日誌

老溫新竹
ID 672

82 位追隨者

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老溫

48.0 km | 05:36:11 | 07:00/km | 第117馬

2023 古廟古道P2

官方成績
日期	2023-08-06
成績	05:36:11
總名次	- / -
分組名次	- / -
平均速度	07:00/km

官方證書

老溫

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'33")

00:25'33"

00:54'51"

10 km

(00:54'51")

00:29'18" (+03'45")

15 km

(01:22'11")

00:27'20" (+01'47")

01:05'03" (+10'12")

20 km

(01:59'54")

00:37'43" (+12'10")

25 km

(02:48'22")

00:48'28" (+22'55")

01:22'42" (+27'51")

30 km

(03:22'36")

00:34'14" (+08'41")

35 km

(03:56'59")

00:34'23" (+08'50")

01:08'06" (+13'15")

40 km

(04:30'42")

00:33'43" (+08'10")

45 km

(05:09'06")

00:38'24" (+12'51")

00:00'00"

Finish

(05:36:11)

日期: 2023-08-06 05:40 - 總爬升: 1480 m - 地點: 新竹 - 天氣: hot - 平均心率: 134 - 卡路里: 2930 Cal - 平均步頻: 158

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'13"

(05'13")

05'13" (+00'45")

1000 / 1000

04'39"

(09'53")

04'39" (+00'11")

1000 / 2000

05'00"

(14'53")

05'00" (+00'32")

1000 / 3000

05'28"

(20'22")

05'28" (+01'00")

1000 / 4000

05'09"

(25'31")

05'09" (+00'41")

1000 / 5000

展開計圈分析

05'09"

(30'41")

05'09" (+00'41")

1000 / 6000

05'59"

(36'40")

05'59" (+01'31")

1000 / 7000

05'23"

(42'03")

05'23" (+00'55")

1000 / 8000

06'00"

(48'04")

06'00" (+01'32")

1000 / 9000

06'44"

(54'49")

06'44" (+02'16")

1000 / 10000

04'28"

(59'18")

04'28"

1000 / 11000

04'43"

(01:04'02")

04'43" (+00'15")

1000 / 12000

05'07"

(01:09'10")

05'07" (+00'39")

1000 / 13000

07'25"

(01:16'35")

07'25" (+02'57")

1000 / 14000

05'32"

(01:22'08")

05'32" (+01'04")

1000 / 15000

06'18"

(01:28'27")

06'18" (+01'50")

1000 / 16000

06'13"

(01:34'41")

06'13" (+01'45")

1000 / 17000

09'07"

(01:43'48")

09'07" (+04'39")

1000 / 18000

07'08"

(01:50'56")

07'08" (+02'40")

1000 / 19000

08'56"

(01:59'52")

08'56" (+04'28")

1000 / 20000

12'45"

(02:12'38")

12'45" (+08'17")

1000 / 21000

09'23"

(02:22'02")

09'23" (+04'55")

1000 / 22000

09'56"

(02:31'58")

09'56" (+05'28")

1000 / 23000

07'49"

(02:39'48")

07'49" (+03'21")

1000 / 24000

08'31"

(02:48'19")

08'31" (+04'03")

1000 / 25000

07'32"

(02:55'52")

07'32" (+03'04")

1000 / 26000

06'41"

(03:02'33")

06'41" (+02'13")

1000 / 27000

06'27"

(03:09'01")

06'27" (+01'59")

1000 / 28000

07'32"

(03:16'33")

07'32" (+03'04")

1000 / 29000

06'00"

(03:22'34")

06'00" (+01'32")

1000 / 30000

07'46"

(03:30'20")

07'46" (+03'18")

1000 / 31000

07'46"

(03:38'07")

07'46" (+03'18")

1000 / 32000

06'48"

(03:44'56")

06'48" (+02'20")

1000 / 33000

06'38"

(03:51'35")

06'38" (+02'10")

1000 / 34000

05'21"

(03:56'56")

05'21" (+00'53")

1000 / 35000

07'00"

(04:03'57")

07'00" (+02'32")

1000 / 36000

06'01"

(04:09'58")

06'01" (+01'33")

1000 / 37000

07'05"

(04:17'04")

07'05" (+02'37")

1000 / 38000

06'32"

(04:23'37")

06'32" (+02'04")

1000 / 39000

07'03"

(04:30'41")

07'03" (+02'35")

1000 / 40000

08'37"

(04:39'19")

08'37" (+04'09")

1000 / 41000

05'37"

(04:44'56")

05'37" (+01'09")

1000 / 42000

08'43"

(04:53'39")

08'43" (+04'15")

1000 / 43000

07'00"

(05:00'40")

07'00" (+02'32")

1000 / 44000

08'24"

(05:09'04")

08'24" (+03'56")

1000 / 45000

07'51"

(05:16'55")

07'51" (+03'23")

1000 / 46000

08'59"

(05:25'54")

08'59" (+04'31")

1000 / 47000

12'05"

(05:38'00")

12'05" (+07'37")

1000 / 48000

0-19 K 順順跑,約5分多一點 ; 19-28 K 上大山背樂善堂,爬不完的坡. 練心練體能. 跑友推埤酒. 一喝就漲氣,氣亂竄,搞得肚皮痛. 28-40 K 過樂善堂之後就不喝啤酒跑起來就很順. 順順下坡,順順上坡. 40-E K 爆熱的太陽出來就見光嫋嫋....跑走跑走....走走跑跑..........心得:練體能熟悉全馬感覺. 雙腳全程很順,雖有小痛感,拉筋處理一下就好.

賽前宣言: 熱

賽後評分: 熱
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

8月累積里程 : 272.04 km

ASICS Tartheredge 3 2E Wide 螢光橘虎走 (1011B212800) 累積 : 1219.5 km

TCX 2.0 上傳 | 1 year ago

hc_peng, 黃智宏和其他 4 人說推

留言

hc_peng 恭喜溫sir完賽

2023-08-08 08:17 ·

1 個人推


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'15"	00:05'15"
2	04'39"	00:09'54"
3	05'01"	00:14'55"
4	05'29"	00:20'24"
5	05'09"	00:25'33"
6	05'10"	00:30'43"
7	05'59"	00:36'42"
8	05'24"	00:42'06"
9	06'00"	00:48'06"
10	06'45"	00:54'51"
11	04'30"	00:59'21"
12	04'43"	01:04'04"
13	05'08"	01:09'12"
14	07'26"	01:16'38"
15	05'33"	01:22'11"
16	06'18"	01:28'29"
17	06'14"	01:34'43"
18	09'07"	01:43'50"
19	07'08"	01:50'58"
20	08'56"	01:59'54"
21	12'46"	02:12'40"
22	09'24"	02:22'04"
23	09'57"	02:32'01"
24	07'49"	02:39'50"
25	08'32"	02:48'22"
26	07'32"	02:55'54"
27	06'42"	03:02'36"
28	06'27"	03:09'03"
29	07'32"	03:16'35"
30	06'01"	03:22'36"
31	07'47"	03:30'23"
32	07'46"	03:38'09"
33	06'49"	03:44'58"
34	06'39"	03:51'37"
35	05'22"	03:56'59"
36	06'59"	04:03'58"
37	06'02"	04:10'00"
38	07'06"	04:17'06"
39	06'33"	04:23'39"
40	07'03"	04:30'42"
41	08'39"	04:39'21"
42	05'37"	04:44'58"
43	08'43"	04:53'41"
44	07'01"	05:00'42"
45	08'24"	05:09'06"
46	07'51"	05:16'57"
47	09'00"	05:25'57"
48	12'05"	05:38'02"
48.0	07'58"	05:38'08"