Luk Yun Fat 2018/11/16 訓練日誌

Luk Yun Fat 香港
ID 385964

3 位追隨者

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Luk Yun Fat

100.0 km | 24:39:30 | 14:47/km | 第3馬

樂施毅行者2018

官方成績
日期	2018-11-16
成績	24:39:30
總名次	- / -
分組名次	- / -
平均速度	14:47/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:55'36")

00:55'36" (+15'06")

01:49'44" (+21'12")

10 km

(01:49'44")

00:54'08" (+13'38")

15 km

(03:08'43")

01:18'59" (+38'29")

02:21'45" (+53'13")

20 km

(04:11'29")

01:02'46" (+22'16")

25 km

(05:20'01")

01:08'32" (+28'02")

02:26'26" (+57'54")

30 km

(06:37'55")

01:17'54" (+37'24")

35 km

(08:20'15")

01:42'20" (+01'50")

03:05'56" (+37'24")

40 km

(09:43'51")

01:23'36" (+43'06")

45 km

(11:04'52")

01:21'01" (+40'31")

02:53'21" (+24'49")

50 km

(12:37'12")

01:32'20" (+51'50")

55 km

(14:00'49")

01:23'37" (+43'07")

02:30'37" (+02'05")

60 km

(15:07'49")

01:07'00" (+26'30")

65 km

(16:49'49")

01:42'00" (+01'30")

03:28'02" (+59'30")

70 km

(18:35'51")

01:46'02" (+05'32")

75 km

(20:07'07")

01:31'16" (+50'46")

02:35'23" (+06'51")

80 km

(21:11'14")

01:04'07" (+23'37")

85 km

(21:51'44")

00:40'30"

01:28'32"

90 km

(22:39'46")

00:48'02" (+07'32")

95 km

(23:38'36")

00:58'50" (+18'20")

01:55'18" (+26'46")

100 km

(24:35'04")

00:56'28" (+15'58")

Finish

(24:39:30)

日期: 2018-11-16 09:30 - 總爬升: 4637 m - 平均心率: 109 - 卡路里: 4981 Cal - 平均步頻: 114 - 溫度: 24°C - 濕度: 85%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

11'59"

(11'59")

11'59" (+05'26")

1000 / 1000

11'21"

(23'20")

11'21" (+04'48")

1000 / 2000

10'41"

(34'02")

10'41" (+04'08")

1000 / 3000

10'45"

(44'47")

10'45" (+04'12")

1000 / 4000

10'48"

(55'36")

10'48" (+04'15")

1000 / 5000

展開計圈分析

11'03"

(01:06'39")

11'03" (+04'30")

1000 / 6000

10'03"

(01:16'43")

10'03" (+03'30")

1000 / 7000

10'20"

(01:27'03")

10'20" (+03'47")

1000 / 8000

10'10"

(01:37'14")

10'10" (+03'37")

1000 / 9000

12'29"

(01:49'44")

12'29" (+05'56")

1000 / 10000

13'04"

(02:02'49")

13'04" (+06'31")

1000 / 11000

17'45"

(02:20'34")

17'45" (+11'12")

1000 / 12000

20'20"

(02:40'54")

20'20" (+13'47")

1000 / 13000

13'32"

(02:54'27")

13'32" (+06'59")

1000 / 14000

14'15"

(03:08'42")

14'15" (+07'42")

1000 / 15000

10'46"

(03:19'29")

10'46" (+04'13")

1000 / 16000

14'15"

(03:33'44")

14'15" (+07'42")

1000 / 17000

11'38"

(03:45'23")

11'38" (+05'05")

1000 / 18000

12'09"

(03:57'32")

12'09" (+05'36")

1000 / 19000

13'55"

(04:11'28")

13'55" (+07'22")

1000 / 20000

11'55"

(04:23'23")

11'55" (+05'22")

1000 / 21000

09'43"

(04:33'07")

09'43" (+03'10")

1000 / 22000

12'09"

(04:45'17")

12'09" (+05'36")

1000 / 23000

12'13"

(04:57'30")

12'13" (+05'40")

1000 / 24000

22'30"

(05:20'00")

22'30" (+15'57")

1000 / 25000

20'41"

(05:40'42")

20'41" (+14'08")

1000 / 26000

14'04"

(05:54'46")

14'04" (+07'31")

1000 / 27000

11'50"

(06:06'37")

11'50" (+05'17")

1000 / 28000

14'42"

(06:21'19")

14'42" (+08'09")

1000 / 29000

16'35"

(06:37'55")

16'35" (+10'02")

1000 / 30000

22'20"

(07:00'15")

22'20" (+15'47")

1000 / 31000

16'37"

(07:16'52")

16'37" (+10'04")

1000 / 32000

13'10"

(07:30'03")

13'10" (+06'37")

1000 / 33000

35'00"

(08:05'03")

35'00" (+28'27")

1000 / 34000

15'11"

(08:20'14")

15'11" (+08'38")

1000 / 35000

13'13"

(08:33'28")

13'13" (+06'40")

1000 / 36000

13'35"

(08:47'03")

13'35" (+07'02")

1000 / 37000

16'49"

(09:03'52")

16'49" (+10'16")

1000 / 38000

20'50"

(09:24'42")

20'50" (+14'17")

1000 / 39000

19'08"

(09:43'50")

19'08" (+12'35")

1000 / 40000

14'04"

(09:57'55")

14'04" (+07'31")

1000 / 41000

13'52"

(10:11'48")

13'52" (+07'19")

1000 / 42000

19'23"

(10:31'11")

19'23" (+12'50")

1000 / 43000

18'24"

(10:49'35")

18'24" (+11'51")

1000 / 44000

15'15"

(11:04'51")

15'15" (+08'42")

1000 / 45000

16'17"

(11:21'08")

16'17" (+09'44")

1000 / 46000

17'35"

(11:38'44")

22'13" (+15'40")

791 / 46791

25'04"

(12:03'48")

25'04" (+18'31")

1000 / 47791

18'38"

(12:22'26")

18'38" (+12'05")

1000 / 48791

12'27"

(12:34'54")

12'27" (+05'54")

1000 / 49791

10'23"

(12:45'18")

10'23" (+03'50")

1000 / 50791

23'26"

(13:08'44")

23'26" (+16'53")

1000 / 51791

14'03"

(13:22'47")

14'03" (+07'30")

1000 / 52791

15'26"

(13:38'13")

15'26" (+08'53")

1000 / 53791

17'06"

(13:55'20")

17'06" (+10'33")

1000 / 54791

20'13"

(14:15'34")

20'13" (+13'40")

1000 / 55791

13'32"

(14:29'06")

13'32" (+06'59")

1000 / 56791

13'49"

(14:42'56")

13'49" (+07'16")

1000 / 57791

11'20"

(14:54'16")

11'20" (+04'47")

1000 / 58791

11'16"

(15:05'33")

11'16" (+04'43")

1000 / 59791

10'56"

(15:16'29")

10'56" (+04'23")

1000 / 60791

14'03"

(15:30'33")

14'03" (+07'30")

1000 / 61791

31'38"

(16:02'11")

31'38" (+25'05")

1000 / 62791

18'56"

(16:21'08")

18'56" (+12'23")

1000 / 63791

21'27"

(16:42'35")

21'27" (+14'54")

1000 / 64791

23'04"

(17:05'40")

23'04" (+16'31")

1000 / 65791

17'01"

(17:22'41")

17'01" (+10'28")

1000 / 66791

20'20"

(17:43'02")

20'20" (+13'47")

1000 / 67791

20'20"

(18:03'22")

20'20" (+13'47")

1000 / 68791

27'02"

(18:30'24")

27'02" (+20'29")

1000 / 69791

23'42"

(18:54'06")

23'42" (+17'09")

1000 / 70791

20'00"

(19:14'07")

20'00" (+13'27")

1000 / 71791

20'25"

(19:34'32")

20'25" (+13'52")

1000 / 72791

16'55"

(19:51'27")

16'55" (+10'22")

1000 / 73791

13'42"

(20:05'10")

13'42" (+07'09")

1000 / 74791

09'18"

(20:14'28")

09'18" (+02'45")

1000 / 75791

09'43"

(20:24'12")

09'43" (+03'10")

1000 / 76791

09'56"

(20:34'08")

09'56" (+03'23")

1000 / 77791

22'28"

(20:56'36")

22'28" (+15'55")

1000 / 78791

12'04"

(21:08'41")

12'04" (+05'31")

1000 / 79791

08'49"

(21:17'31")

08'49" (+02'16")

1000 / 80791

09'26"

(21:26'57")

09'26" (+02'53")

1000 / 81791

07'09"

(21:34'07")

07'09" (+00'36")

1000 / 82791

09'30"

(21:43'37")

09'30" (+02'57")

1000 / 83791

06'33"

(21:50'11")

06'33"

1000 / 84791

06'42"

(21:56'53")

06'42" (+00'09")

1000 / 85791

10'31"

(22:07'25")

10'31" (+03'58")

1000 / 86791

08'44"

(22:16'09")

08'44" (+02'11")

1000 / 87791

13'41"

(22:29'51")

13'41" (+07'08")

1000 / 88791

07'38"

(22:37'29")

07'38" (+01'05")

1000 / 89791

10'53"

(22:48'23")

10'53" (+04'20")

1000 / 90791

10'35"

(22:58'59")

10'35" (+04'02")

1000 / 91791

11'06"

(23:10'06")

11'06" (+04'33")

1000 / 92791

12'46"

(23:22'52")

12'46" (+06'13")

1000 / 93791

12'48"

(23:35'41")

12'48" (+06'15")

1000 / 94791

15'27"

(23:51'08")

15'27" (+08'54")

1000 / 95791

12'37"

(00:03'46")

12'37" (+06'04")

1000 / 96791

11'45"

(00:15'31")

11'45" (+05'12")

1000 / 97791

10'40"

(00:26'12")

10'40" (+04'07")

1000 / 98791

100

07'31"

(00:33'43")

07'31" (+00'58")

1000 / 99791

101

05'47"

(00:39'30")

06'59" (+00'26")

826 / 100617

香港

Luk Yun Fat

留言

北潭涌 ---> 麥理浩徑1-10段 ---> 元朗保良局賽馬會大棠渡假村

賽後評分: -
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~140	65~79%
2:M馬拉松配速區	140~158	79~89%
3:T乳酸耐力區	158~163	89~92%
4:A無氧耐力區	163~173	92~97.5%
5:I最大耗氧區	173~178	97.5~100%
最大心率為178 點此去設定最大心率

11月累積里程 : 179.75 km

HOKA ONE ONE M CHALLENGER ATR 4 累積 : 543.7 km

TCX 上傳 | 5 years ago

Rarry Lin 說推

留言


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	11'59"	00:11'59"
2	11'22"	00:23'21"
3	10'41"	00:34'02"
4	10'46"	00:44'48"
5	10'48"	00:55'36"
6	11'04"	01:06'40"
7	10'03"	01:16'43"
8	10'21"	01:27'04"
9	10'10"	01:37'14"
10	12'30"	01:49'44"
11	13'05"	02:02'49"
12	18'38"	02:21'27"
13	19'28"	02:40'55"
14	13'32"	02:54'27"
15	14'16"	03:08'43"
16	10'50"	03:19'33"
17	14'12"	03:33'45"
18	11'38"	03:45'23"
19	12'10"	03:57'33"
20	13'56"	04:11'29"
21	11'55"	04:23'24"
22	09'43"	04:33'07"
23	12'10"	04:45'17"
24	12'14"	04:57'31"
25	22'30"	05:20'01"
26	20'42"	05:40'43"
27	14'04"	05:54'47"
28	12'05"	06:06'52"
29	14'27"	06:21'19"
30	16'36"	06:37'55"
31	22'20"	07:00'15"
32	16'38"	07:16'53"
33	13'10"	07:30'03"
34	35'00"	08:05'03"
35	15'12"	08:20'15"
36	13'13"	08:33'28"
37	13'35"	08:47'03"
38	16'49"	09:03'52"
39	20'51"	09:24'43"
40	19'08"	09:43'51"
41	14'04"	09:57'55"
42	13'53"	10:11'48"
43	19'24"	10:31'12"
44	18'24"	10:49'36"
45	15'16"	11:04'52"
46	16'17"	11:21'09"
47	32'44"	11:53'53"
48	12'52"	12:06'45"
49	20'05"	12:26'50"
50	10'22"	12:37'12"
51	16'15"	12:53'27"
52	18'19"	13:11'46"
53	14'20"	13:26'06"
54	15'03"	13:41'09"
55	19'40"	14:00'49"
56	17'48"	14:18'37"
57	13'29"	14:32'06"
58	13'37"	14:45'43"
59	10'49"	14:56'32"
60	11'17"	15:07'49"
61	11'39"	15:19'28"
62	13'48"	15:33'16"
63	31'38"	16:04'54"
64	20'52"	16:25'46"
65	24'03"	16:49'49"
66	19'17"	17:09'06"
67	17'16"	17:26'22"
68	19'55"	17:46'17"
69	23'02"	18:09'19"
70	26'32"	18:35'51"
71	21'55"	18:57'46"
72	21'27"	19:19'13"
73	18'07"	19:37'20"
74	17'25"	19:54'45"
75	12'22"	20:07'07"
76	09'18"	20:16'25"
77	09'57"	20:26'22"
78	10'12"	20:36'34"
79	22'58"	20:59'32"
80	11'42"	21:11'14"
81	08'53"	21:20'07"
82	08'09"	21:28'16"
83	08'06"	21:36'22"
84	08'42"	21:45'04"
85	06'40"	21:51'44"
86	06'32"	21:58'16"
87	11'27"	22:09'43"
88	07'48"	22:17'31"
89	14'08"	22:31'39"
90	08'07"	22:39'46"
91	11'19"	22:51'05"
92	10'29"	23:01'34"
93	10'58"	23:12'32"
94	12'51"	23:25'23"
95	13'13"	23:38'36"
96	15'41"	23:54'17"
97	12'44"	24:07'01"
98	10'57"	24:17'58"
99	10'39"	24:28'37"
100	06'27"	24:35'04"
100.6	07'13"	24:39'32"