蘇裕峯 2013/10/12 訓練日誌

蘇裕峯台南
ID 1417

67 位追隨者

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蘇裕峯

53.0 km | --:--:-- | --:-- | 第22馬

2013第二屆真武山玄武盃超級馬拉松

官方成績
日期	2013-10-12
成績	-- : --
總名次	- / -
分組名次	- / -
平均速度	-- : --

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'11")

00:35'11"

01:10'48"

10 km

(01:10'48")

00:35'37" (+00'26")

15 km

(01:54'59")

00:44'11" (+09'00")

01:28'55" (+18'07")

20 km

(02:39'43")

00:44'44" (+09'33")

25 km

(03:16'40")

00:36'57" (+01'46")

01:16'16" (+05'28")

30 km

(03:55'59")

00:39'19" (+04'08")

35 km

(04:43'07")

00:47'08" (+11'57")

01:57'38" (+46'50")

40 km

(05:53'37")

01:10'30" (+35'19")

45 km

(06:46'47")

00:53'10" (+17'59")

01:30'59" (+20'11")

50 km

(07:24'36")

00:37'49" (+02'38")

Finish

()

日期: 2013-10-12 07:05 - 總爬升: 1299 m - 平均心率: 106 - 卡路里: 2886 Cal - 溫度: 24°C - 濕度: 87%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'22"

(07'22")

07'22" (+00'50")

999 / 999

07'20"

(14'42")

07'13" (+00'41")

1014 / 2014

06'35"

(21'17")

06'34" (+00'02")

1000 / 3014

07'29"

(28'46")

07'24" (+00'52")

1009 / 4024

06'37"

(35'23")

06'32"

1012 / 5036

展開計圈分析

06'35"

(41'58")

06'34" (+00'02")

1001 / 6038

07'30"

(49'28")

07'25" (+00'53")

1009 / 7047

06'58"

(56'26")

06'55" (+00'23")

1005 / 8052

07'27"

(01:03'53")

07'19" (+00'47")

1017 / 9070

07'26"

(01:11'19")

07'25" (+00'53")

1000 / 10070

08'30"

(01:19'49")

08'26" (+01'54")

1005 / 11076

07'39"

(01:27'28")

07'38" (+01'06")

1001 / 12078

10'04"

(01:37'32")

09'54" (+03'22")

1016 / 13095

08'54"

(01:46'26")

08'51" (+02'19")

1004 / 14099

09'26"

(01:55'52")

09'22" (+02'50")

1006 / 15106

08'26"

(02:04'18")

08'26" (+01'54")

999 / 16105

08'02"

(02:12'20")

07'55" (+01'23")

1012 / 17118

08'06"

(02:20'26")

08'04" (+01'32")

1003 / 18122

08'57"

(02:29'23")

08'54" (+02'22")

1004 / 19126

11'18"

(02:40'41")

11'13" (+04'41")

1006 / 20133

07'24"

(02:48'05")

07'23" (+00'51")

1001 / 21134

06'44"

(02:54'49")

06'36" (+00'04")

1018 / 22153

06'52"

(03:01'41")

06'50" (+00'18")

1002 / 23156

09'08"

(03:10'49")

09'00" (+02'28")

1013 / 24169

07'04"

(03:17'53")

06'59" (+00'27")

1011 / 25181

06'37"

(03:24'30")

06'37" (+00'05")

998 / 26179

08'57"

(03:33'27")

08'52" (+02'20")

1009 / 27188

08'38"

(03:42'05")

08'37" (+02'05")

1001 / 28190

08'01"

(03:50'06")

07'55" (+01'23")

1012 / 29202

07'19"

(03:57'25")

07'17" (+00'45")

1002 / 30205

10'09"

(04:07'34")

10'02" (+03'30")

1010 / 31216

08'05"

(04:15'39")

08'00" (+01'28")

1008 / 32224

08'57"

(04:24'36")

08'50" (+02'18")

1011 / 33236

10'41"

(04:35'17")

10'38" (+04'06")

1003 / 34239

11'06"

(04:46'23")

10'59" (+04'27")

1010 / 35250

11'08"

(04:57'31")

11'01" (+04'29")

1010 / 36260

14'56"

(05:12'27")

14'44" (+08'12")

1012 / 37273

17'35"

(05:30'02")

17'25" (+10'53")

1008 / 38281

14'04"

(05:44'06")

13'54" (+07'22")

1011 / 39293

13'43"

(05:57'49")

13'37" (+07'05")

1007 / 40300

13'44"

(06:11'33")

13'40" (+07'08")

1004 / 41305

12'30"

(06:24'03")

12'25" (+05'53")

1005 / 42310

08'37"

(06:32'40")

08'33" (+02'01")

1006 / 43317

08'50"

(06:41'30")

08'48" (+02'16")

1003 / 44320

07'54"

(06:49'24")

07'50" (+01'18")

1007 / 45328

08'02"

(06:57'26")

07'56" (+01'24")

1011 / 46340

07'28"

(07:04'54")

07'27" (+00'55")

1002 / 47342

06'56"

(07:11'50")

06'54" (+00'22")

1004 / 48346

08'21"

(07:20'11")

08'17" (+01'45")

1006 / 49352

07'09"

(07:27'20")

07'05" (+00'33")

1008 / 50361

08'57"

(07:36'17")

08'55" (+02'23")

1002 / 51363

08'34"

(07:44'51")

08'32" (+02'00")

1001 / 52365

09'11"

(07:54'02")

09'04" (+02'32")

1012 / 53378

10'25"

(08:04'27")

10'19" (+03'47")

1008 / 54386

這場比櫻花馬還硬,飄著毛毛細雨,給了我們一個跑步的好天氣,今天其實狀況還不錯,這陣子刻意加強腳底板肌力訓練,在今天也看到了成效,可惜因為鞋子淋濕起了水泡,後半段只好忍痛跑了回來,不小心就超過了關門時間,還好主辦單位延後半小時關門,又撿到一馬啦...

賽前宣言: 開始朝超馬的目標前進...

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

10月累積里程 : 172.53 km

XT 上傳 | 11 years ago

91616, 劉守智和其他 9 人說推

留言


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'24"	00:07'24"
2	07'12"	00:14'36"
3	06'39"	00:21'15"
4	07'24"	00:28'39"
5	06'32"	00:35'11"
6	06'33"	00:41'44"
7	07'25"	00:49'09"
8	06'55"	00:56'04"
9	07'18"	01:03'22"
10	07'26"	01:10'48"
11	08'31"	01:19'19"
12	07'29"	01:26'48"
13	09'52"	01:36'40"
14	09'00"	01:45'40"
15	09'19"	01:54'59"
16	08'26"	02:03'25"
17	07'59"	02:11'24"
18	08'04"	02:19'28"
19	08'49"	02:28'17"
20	11'26"	02:39'43"
21	07'24"	02:47'07"
22	06'45"	02:53'52"
23	06'52"	03:00'44"
24	08'50"	03:09'34"
25	07'06"	03:16'40"
26	06'37"	03:23'17"
27	08'53"	03:32'10"
28	07'35"	03:39'45"
29	08'55"	03:48'40"
30	07'19"	03:55'59"
31	09'31"	04:05'30"
32	08'26"	04:13'56"
33	08'30"	04:22'26"
34	10'11"	04:32'37"
35	10'30"	04:43'07"
36	11'39"	04:54'46"
37	13'44"	05:08'30"
38	17'25"	05:25'55"
39	14'24"	05:40'19"
40	13'18"	05:53'37"
41	13'28"	06:07'05"
42	14'17"	06:21'22"
43	08'36"	06:29'58"
44	08'40"	06:38'38"
45	08'09"	06:46'47"
46	08'01"	06:54'48"
47	07'49"	07:02'37"
48	06'51"	07:09'28"
49	07'18"	07:16'46"
50	07'50"	07:24'36"
51	08'59"	07:33'35"
52	07'42"	07:41'17"
53	09'11"	07:50'28"
54	10'12"	08:00'40"
54.5	17'23"	08:09'28"