柯國揚(小柯) 2024/11/23 訓練日誌 | Marathon's World

柯國揚(小柯) 高雄
ID 330721

133 位追隨者

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柯國揚(小柯)

60.0 km | 05:26:28 | 05:26/km

2024 六堆HAKKA超級馬拉松

官方成績
日期	2024-11-23
成績	05:26:28
總名次	- / -
分組名次	- / -
平均速度	05:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:23'20")

00:23'20" (+00'08")

00:47'09"

10 km

(00:47'09")

00:23'49" (+00'37")

15 km

(01:12'49")

00:25'40" (+02'28")

00:52'58" (+05'49")

20 km

(01:40'07")

00:27'18" (+04'06")

25 km

(02:13'42")

00:33'35" (+10'23")

01:05'32" (+18'23")

30 km

(02:45'39")

00:31'57" (+08'45")

35 km

(03:10'33")

00:24'54" (+01'42")

00:48'06" (+00'57")

40 km

(03:33'45")

00:23'12"

45 km

(03:57'50")

00:24'05" (+00'53")

00:50'05" (+02'56")

50 km

(04:23'50")

00:26'00" (+02'48")

55 km

(04:54'42")

00:30'52" (+07'40")

01:01'05" (+13'56")

60 km

(05:24'55")

00:30'13" (+07'01")

Finish

(05:26:28)

日期: 2024-11-23 06:00 - 總爬升: 905 m - 地點: 六堆客家文化園區 - 天氣: 晴 - 平均心率: 156 - 卡路里: 3084 Cal - 平均步頻: 174 - 溫度: 22°C - 濕度: 80.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

04'29"

(04'29")

04'29" (+00'24")

1000 / 1000

2

04'42"

(09'11")

04'42" (+00'37")

1000 / 2000

3

04'31"

(13'42")

04'31" (+00'26")

1000 / 3000

4

04'38"

(18'20")

04'38" (+00'33")

1000 / 4000

5

04'59"

(23'19")

04'59" (+00'54")

1000 / 5000

展開計圈分析

6

04'32"

(27'52")

04'32" (+00'27")

1000 / 6000

7

04'39"

(32'31")

04'39" (+00'34")

1000 / 7000

8

05'22"

(37'53")

05'22" (+01'17")

1000 / 8000

9

04'37"

(42'31")

04'37" (+00'32")

1000 / 9000

10

04'37"

(47'08")

04'37" (+00'32")

1000 / 10000

11

05'09"

(52'18")

05'09" (+01'04")

1000 / 11000

12

04'32"

(56'50")

04'32" (+00'27")

1000 / 12000

13

04'39"

(01:01'29")

04'39" (+00'34")

1000 / 13000

14

05'11"

(01:06'41")

05'11" (+01'06")

1000 / 14000

15

06'06"

(01:12'48")

06'06" (+02'01")

1000 / 15000

16

04'37"

(01:17'26")

04'37" (+00'32")

1000 / 16000

17

04'33"

(01:21'59")

04'33" (+00'28")

1000 / 17000

18

06'02"

(01:28'02")

06'02" (+01'57")

1000 / 18000

19

05'04"

(01:33'06")

05'04" (+00'59")

1000 / 19000

20

07'00"

(01:40'06")

07'00" (+02'55")

1000 / 20000

21

06'53"

(01:46'59")

06'53" (+02'48")

1000 / 21000

22

06'27"

(01:53'27")

06'27" (+02'22")

1000 / 22000

23

05'46"

(01:59'14")

05'46" (+01'41")

1000 / 23000

24

06'13"

(02:05'28")

06'13" (+02'08")

1000 / 24000

25

08'13"

(02:13'41")

08'13" (+04'08")

1000 / 25000

26

05'46"

(02:19'28")

05'46" (+01'41")

1000 / 26000

27

07'31"

(02:26'59")

07'31" (+03'26")

1000 / 27000

28

07'09"

(02:34'08")

07'09" (+03'04")

1000 / 28000

29

05'05"

(02:39'14")

05'05" (+01'00")

1000 / 29000

30

06'24"

(02:45'38")

06'24" (+02'19")

1000 / 30000

31

04'39"

(02:50'18")

04'39" (+00'34")

1000 / 31000

32

04'27"

(02:54'46")

04'27" (+00'22")

1000 / 32000

33

05'53"

(03:00'40")

05'53" (+01'48")

1000 / 33000

34

04'05"

(03:04'45")

04'05"

1000 / 34000

35

05'47"

(03:10'32")

05'47" (+01'42")

1000 / 35000

36

04'18"

(03:14'51")

04'18" (+00'13")

1000 / 36000

37

04'08"

(03:18'59")

04'08" (+00'03")

1000 / 37000

38

04'13"

(03:23'13")

04'13" (+00'08")

1000 / 38000

39

06'23"

(03:29'37")

06'23" (+02'18")

1000 / 39000

40

04'07"

(03:33'44")

04'07" (+00'02")

1000 / 40000

41

04'34"

(03:38'18")

04'34" (+00'29")

1000 / 41000

42

04'15"

(03:42'34")

04'15" (+00'10")

1000 / 42000

43

05'55"

(03:48'29")

05'55" (+01'50")

1000 / 43000

44

04'43"

(03:53'13")

04'43" (+00'38")

1000 / 44000

45

04'36"

(03:57'49")

04'36" (+00'31")

1000 / 45000

46

05'25"

(04:03'14")

05'25" (+01'20")

1000 / 46000

47

05'00"

(04:08'15")

05'00" (+00'55")

1000 / 47000

48

04'29"

(04:12'44")

04'29" (+00'24")

1000 / 48000

49

04'34"

(04:17'18")

04'34" (+00'29")

1000 / 49000

50

06'31"

(04:23'49")

06'31" (+02'26")

1000 / 50000

51

04'53"

(04:28'43")

04'53" (+00'48")

1000 / 51000

52

04'55"

(04:33'38")

04'55" (+00'50")

1000 / 52000

53

06'45"

(04:40'24")

06'45" (+02'40")

1000 / 53000

54

08'46"

(04:49'11")

08'46" (+04'41")

1000 / 54000

55

05'30"

(04:54'41")

05'30" (+01'25")

1000 / 55000

56

05'18"

(05:00'00")

05'18" (+01'13")

1000 / 56000

57

05'35"

(05:05'35")

05'35" (+01'30")

1000 / 57000

58

07'53"

(05:13'28")

07'53" (+03'48")

1000 / 58000

59

06'01"

(05:19'30")

06'01" (+01'56")

1000 / 59000

60

05'24"

(05:24'55")

05'24" (+01'19")

1000 / 60000

高雄

柯國揚(小柯)

·

賽後評分: 補給讚路線挑戰性
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	131~159	65~79%
2:M馬拉松配速區	159~179	79~89%
3:T乳酸耐力區	179~185	89~92%
4:A無氧耐力區	185~196	92~97.5%
5:I最大耗氧區	196~202	97.5~100%
最大心率為202 點此去設定最大心率

11月累積里程 : 363.33 km

母子鱷魚三代寶藍配淺紅-38 累積 : 5059.7 km

TCX 2.0 上傳 | 7 days ago

小駱和王冠澄說推

·


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'29"	00:04'29"
2	04'43"	00:09'12"
3	04'31"	00:13'43"
4	04'38"	00:18'21"
5	04'59"	00:23'20"
6	04'33"	00:27'53"
7	04'39"	00:32'32"
8	05'22"	00:37'54"
9	04'38"	00:42'32"
10	04'37"	00:47'09"
11	05'09"	00:52'18"
12	04'33"	00:56'51"
13	04'39"	01:01'30"
14	05'12"	01:06'42"
15	06'07"	01:12'49"
16	04'38"	01:17'27"
17	04'33"	01:22'00"
18	06'02"	01:28'02"
19	05'04"	01:33'06"
20	07'01"	01:40'07"
21	06'53"	01:47'00"
22	06'28"	01:53'28"
23	05'47"	01:59'15"
24	06'13"	02:05'28"
25	08'14"	02:13'42"
26	05'46"	02:19'28"
27	07'31"	02:26'59"
28	07'10"	02:34'09"
29	05'06"	02:39'15"
30	06'24"	02:45'39"
31	04'40"	02:50'19"
32	04'28"	02:54'47"
33	05'53"	03:00'40"
34	04'06"	03:04'46"
35	05'47"	03:10'33"
36	04'18"	03:14'51"
37	04'09"	03:19'00"
38	04'13"	03:23'13"
39	06'24"	03:29'37"
40	04'08"	03:33'45"
41	04'34"	03:38'19"
42	04'15"	03:42'34"
43	05'56"	03:48'30"
44	04'43"	03:53'13"
45	04'37"	03:57'50"
46	05'25"	04:03'15"
47	05'01"	04:08'16"
48	04'29"	04:12'45"
49	04'34"	04:17'19"
50	06'31"	04:23'50"
51	04'54"	04:28'44"
52	04'55"	04:33'39"
53	06'46"	04:40'25"
54	08'46"	04:49'11"
55	05'31"	04:54'42"
56	05'18"	05:00'00"
57	05'36"	05:05'36"
58	07'53"	05:13'29"
59	06'02"	05:19'31"
60	05'24"	05:24'55"
60.3	05'26"	05:26'29"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

林淦鈿（淦哥）回應了林佳穎的訓練日誌 : "跑那麼慢。。。。"

林淦鈿（淦哥）上傳了新日誌

20.0 km | 01:59:30 | 05:58/km

randallkwo 上傳了新日誌

5.0 km | 00:36:07 | 07:12/km

林淦鈿（淦哥）上傳了新日誌

10.0 km | 00:54:39 | 05:27/km

台中阿森上傳了新日誌

10.2 km | 00:52:10 | 05:06/km

randallkwo 上傳了新日誌

5.0 km | 00:27:05 | 05:24/km

台中阿森上傳了新日誌

10.2 km | 00:49:30 | 04:52/km

台中阿森上傳了新日誌

3.5 km | 00:11:41 | 18.0 km/h

台中阿森上傳了新日誌

10.1 km | 00:48:33 | 04:47/km

台中阿森上傳了新日誌

10.1 km | 00:53:10 | 05:15/km

台中阿森上傳了新日誌

3.7 km | 00:11:40 | 18.9 km/h

台中阿森上傳了新日誌

10.1 km | 00:49:01 | 04:49/km

台中阿森上傳了新日誌

10.2 km | 00:52:53 | 05:11/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:25:19 | 05:02/km

Inna Chang 上傳了新日誌

2.6 km | 00:18:39 | 07:14/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:18:02 | 05:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:02 | 04:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:34 | 05:10/km

鄭穗霓上傳了新日誌

9.1 km | 02:04:34 | 13:41/km

鄭穗霓上傳了新日誌

1.8 km | 00:11:49 | 06:31/km

randallkwo 上傳了新日誌

5.0 km | 00:27:41 | 05:31/km

林淦鈿（淦哥）上傳了新日誌

3.7 km | 00:26:46 | 07:19/km

王聖欣上傳了新日誌

4.4 km | 00:28:51 | 06:37/km

Inna Chang 上傳了新日誌
7.1 km | 00:30:00 | 14.3 km/h

randallkwo 上傳了新日誌

5.0 km | 00:29:41 | 05:55/km

林淦鈿（淦哥）給 2024年富士山國際馬拉松的評分(給 5 星) : "風景依然美。"

鄭穗霓上傳了新日誌

42.4 km | 04:31:43 | 06:24/km

鄭穗霓上傳了新日誌

5.4 km | 00:51:38 | 09:35/km

鄭穗霓上傳了新日誌

3.0 km | 00:17:06 | 05:47/km

林淦鈿（淦哥）新增一場比賽紀錄 : 2024年富士山國際馬拉松 - 全馬
成績 : 05:56:41