martin .ching 2017/03/04 訓練日誌

martin .ching 新北市
ID 237261

12 位追隨者

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martin .ching

恭喜破PB

全馬 | 03:41:53 | 05:15/km | 第2馬

宇宙最high線上路跑

官方成績
日期	2017-03-04
成績	03:41:53
總名次	- / -
分組名次	- / -
平均速度	05:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:25'19")

00:25'19" (+01'38")

00:49'15"

10 km

(00:49'15")

00:23'56" (+00'15")

15 km

(01:16'34")

00:27'19" (+03'38")

00:51'00" (+01'45")

20 km

(01:40'15")

00:23'41"

25 km

(02:07'21")

00:27'06" (+03'25")

00:50'58" (+01'43")

30 km

(02:31'13")

00:23'52" (+00'11")

35 km

(03:00'39")

00:29'26" (+05'45")

00:55'39" (+06'24")

40 km

(03:26'52")

00:26'13" (+02'32")

Finish

(03:41:53)

日期: 2017-03-04 05:42 - 平均心率: 157 - 卡路里: 2582 Cal - 平均步頻: 174 - 溫度: 15°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'15"

(05'15")

05'15" (+00'47")

1000 / 1000

05'25"

(10'41")

05'25" (+00'57")

1000 / 2000

05'17"

(15'58")

05'17" (+00'49")

1000 / 3000

00'12"

(16'11")

05'04" (+00'36")

42 / 3042

04'33"

(20'45")

04'33" (+00'05")

1000 / 4042

展開計圈分析

04'45"

(25'31")

04'45" (+00'17")

1000 / 5042

04'46"

(30'17")

04'46" (+00'18")

1000 / 6042

04'42"

(35'00")

04'42" (+00'14")

1000 / 7042

04'51"

(39'52")

04'51" (+00'23")

1000 / 8042

04'49"

(44'42")

04'49" (+00'21")

1000 / 9042

04'41"

(49'23")

04'41" (+00'13")

1000 / 10042

04'47"

(54'11")

04'47" (+00'19")

1000 / 11042

04'46"

(58'57")

04'46" (+00'18")

1000 / 12042

05'00"

(01:03'57")

21'33" (+17'05")

231 / 12274

04'37"

(01:08'34")

04'37" (+00'09")

1000 / 13274

04'38"

(01:13'13")

04'38" (+00'10")

1000 / 14274

04'34"

(01:17'48")

04'34" (+00'06")

1000 / 15274

04'28"

(01:22'16")

04'28"

1000 / 16274

04'34"

(01:26'51")

04'34" (+00'06")

1000 / 17274

04'37"

(01:31'28")

04'37" (+00'09")

1000 / 18274

05'30"

(01:36'58")

05'30" (+01'02")

1000 / 19274

04'31"

(01:41'29")

04'31" (+00'03")

1000 / 20274

04'39"

(01:46'08")

04'39" (+00'11")

1000 / 21274

05'00"

(01:51'08")

20'39" (+16'11")

241 / 21516

04'35"

(01:55'44")

04'35" (+00'07")

1000 / 22516

04'40"

(02:00'25")

04'40" (+00'12")

1000 / 23516

04'43"

(02:05'09")

04'43" (+00'15")

1000 / 24516

04'34"

(02:09'43")

04'34" (+00'06")

1000 / 25516

04'41"

(02:14'25")

04'41" (+00'13")

1000 / 26516

04'48"

(02:19'13")

04'48" (+00'20")

1000 / 27516

04'43"

(02:23'57")

04'43" (+00'15")

1000 / 28516

04'50"

(02:28'47")

04'50" (+00'22")

1000 / 29516

05'02"

(02:33'50")

05'02" (+00'34")

1000 / 30516

05'00"

(02:38'50")

01:11'23" (+06'55")

70 / 30586

04'52"

(02:43'42")

04'52" (+00'24")

1000 / 31586

04'55"

(02:48'38")

04'55" (+00'27")

1000 / 32586

05'00"

(02:53'39")

05'00" (+00'32")

1000 / 33586

04'55"

(02:58'34")

04'55" (+00'27")

1000 / 34586

04'58"

(03:03'32")

04'58" (+00'30")

1000 / 35586

05'04"

(03:08'36")

05'04" (+00'36")

1000 / 36586

05'03"

(03:13'40")

05'03" (+00'35")

1000 / 37586

05'06"

(03:18'47")

05'06" (+00'38")

1000 / 38586

05'13"

(03:24'00")

05'13" (+00'45")

1000 / 39586

05'00"

(03:29'00")

06'29" (+02'01")

769 / 40356

07'49"

(03:36'50")

07'49" (+03'21")

1000 / 41356

06'43"

(03:43'33")

06'43" (+02'15")

1000 / 42356

暖身+9k*4+收操
破4配速成功

賽後評分: 宇宙最High !!!
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	128~155	65~79%
2:M馬拉松配速區	155~175	79~89%
3:T乳酸耐力區	175~181	89~92%
4:A無氧耐力區	181~192	92~97.5%
5:I最大耗氧區	192~197	97.5~100%
最大心率為197 點此去設定最大心率

3月累積里程 : 194.52 km

TCX 上傳 | 7 years ago

台中阿森, 威諾和其他 6 人說推

留言

觀看另 7 則留言

Cheng-You Tsai martin .ching 哈哈...那也很強了耶！還看到4字頭的配速，真的猛~。話說感覺路跑賽好像都是這樣子耶，快到終點的距離總是特別遙遠的>_<，反而平常練跑沒這種感覺~

2017-03-04 20:26 ·

1 個人推

威諾超自虐無誤，恭喜順利完虐~^^

2017-03-12 14:41 ·

1 個人推


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'16"	00:05'16"
2	05'25"	00:10'41"
3	05'18"	00:15'59"
4	04'34"	00:20'33"
5	04'46"	00:25'19"
6	04'51"	00:30'10"
7	04'41"	00:34'51"
8	04'50"	00:39'41"
9	04'52"	00:44'33"
10	04'42"	00:49'15"
11	04'44"	00:53'59"
12	04'46"	00:58'45"
13	08'37"	01:07'22"
14	04'33"	01:11'55"
15	04'39"	01:16'34"
16	04'27"	01:21'01"
17	04'33"	01:25'34"
18	04'42"	01:30'16"
19	04'32"	01:34'48"
20	05'27"	01:40'15"
21	04'40"	01:44'55"
22	08'24"	01:53'19"
23	04'47"	01:58'06"
24	04'40"	02:02'46"
25	04'35"	02:07'21"
26	04'43"	02:12'04"
27	04'40"	02:16'44"
28	04'50"	02:21'34"
29	04'47"	02:26'21"
30	04'52"	02:31'13"
31	09'40"	02:40'53"
32	04'54"	02:45'47"
33	05'00"	02:50'47"
34	04'53"	02:55'40"
35	04'59"	03:00'39"
36	05'04"	03:05'43"
37	04'58"	03:10'41"
38	05'09"	03:15'50"
39	05'13"	03:21'03"
40	05'49"	03:26'52"
41	07'37"	03:34'29"
42	06'07"	03:40'36"
42.9	06'34"	03:46'37"