石博元 2018/11/25 訓練日誌

石博元台北市
ID 314869

3 位追隨者

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石博元

50.0 km | 04:55:58 | 05:55/km | 第15馬

2018 宜蘭冬山河超級馬拉松(第二天)

官方成績
日期	2018-11-25
成績	04:55:58
總名次	16 / 211
分組名次	3 / 33
平均速度	05:55/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'40")

00:28'40" (+02'24")

00:54'56" (+00'22")

10 km

(00:54'56")

00:26'16"

15 km

(01:21'49")

00:26'53" (+00'37")

00:54'34"

20 km

(01:49'30")

00:27'41" (+01'25")

25 km

(02:17'17")

00:27'47" (+01'31")

00:58'18" (+03'44")

30 km

(02:47'48")

00:30'31" (+04'15")

35 km

(03:18'36")

00:30'48" (+04'32")

01:02'01" (+07'27")

40 km

(03:49'49")

00:31'13" (+04'57")

45 km

(04:21'40")

00:31'51" (+05'35")

01:04'16" (+09'42")

50 km

(04:54'05")

00:32'25" (+06'09")

Finish

(04:55:58)

日期: 2018-11-25 06:00 - 地點: 宜蘭冬山河親水公園 - 天氣: 晴朗 - 平均心率: 155 - 卡路里: 3690 Cal - 平均步頻: 176 - 溫度: 18°C - 濕度: 89% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'38"

(06'38")

06'38" (+01'29")

1000 / 1000

05'35"

(12'14")

05'35" (+00'26")

1000 / 2000

05'30"

(17'45")

05'30" (+00'21")

1000 / 3000

05'28"

(23'13")

05'28" (+00'19")

1000 / 4000

05'26"

(28'40")

05'26" (+00'17")

1000 / 5000

展開計圈分析

05'18"

(33'58")

05'18" (+00'09")

1000 / 6000

05'13"

(39'12")

05'13" (+00'04")

1000 / 7000

05'18"

(44'30")

05'18" (+00'09")

1000 / 8000

05'15"

(49'46")

05'15" (+00'06")

1000 / 9000

05'09"

(54'56")

05'09"

1000 / 10000

05'40"

(01:00'36")

05'40" (+00'31")

1000 / 11000

05'24"

(01:06'01")

05'24" (+00'15")

1000 / 12000

05'09"

(01:11'10")

05'09"

1000 / 13000

05'14"

(01:16'25")

05'14" (+00'05")

1000 / 14000

05'23"

(01:21'49")

05'23" (+00'14")

1000 / 15000

05'28"

(01:27'17")

05'28" (+00'19")

1000 / 16000

05'22"

(01:32'40")

05'22" (+00'13")

1000 / 17000

05'30"

(01:38'10")

05'30" (+00'21")

1000 / 18000

05'56"

(01:44'07")

05'56" (+00'47")

1000 / 19000

05'23"

(01:49'30")

05'23" (+00'14")

1000 / 20000

05'26"

(01:54'56")

05'26" (+00'17")

1000 / 21000

05'25"

(02:00'21")

05'25" (+00'16")

1000 / 22000

05'41"

(02:06'02")

05'41" (+00'32")

1000 / 23000

05'39"

(02:11'42")

05'39" (+00'30")

1000 / 24000

05'34"

(02:17'16")

05'34" (+00'25")

1000 / 25000

06'44"

(02:24'00")

06'44" (+01'35")

1000 / 26000

05'42"

(02:29'43")

05'42" (+00'33")

1000 / 27000

06'35"

(02:36'18")

06'35" (+01'26")

1000 / 28000

05'45"

(02:42'04")

05'45" (+00'36")

1000 / 29000

05'43"

(02:47'48")

05'43" (+00'34")

1000 / 30000

06'41"

(02:54'30")

06'41" (+01'32")

1000 / 31000

05'34"

(03:00'04")

05'34" (+00'25")

1000 / 32000

06'13"

(03:06'18")

06'13" (+01'04")

1000 / 33000

05'46"

(03:12'05")

05'46" (+00'37")

1000 / 34000

06'30"

(03:18'36")

06'30" (+01'21")

1000 / 35000

05'48"

(03:24'24")

05'48" (+00'39")

1000 / 36000

05'54"

(03:30'18")

05'54" (+00'45")

1000 / 37000

06'04"

(03:36'23")

06'04" (+00'55")

1000 / 38000

07'22"

(03:43'45")

07'22" (+02'13")

1000 / 39000

06'02"

(03:49'48")

06'02" (+00'53")

1000 / 40000

07'00"

(03:56'48")

07'00" (+01'51")

1000 / 41000

05'52"

(04:02'41")

05'52" (+00'43")

1000 / 42000

06'15"

(04:08'56")

06'15" (+01'06")

1000 / 43000

06'18"

(04:15'15")

06'18" (+01'09")

1000 / 44000

06'24"

(04:21'39")

06'24" (+01'15")

1000 / 45000

07'03"

(04:28'43")

07'03" (+01'54")

1000 / 46000

06'11"

(04:34'54")

06'11" (+01'02")

1000 / 47000

06'29"

(04:41'23")

06'29" (+01'20")

1000 / 48000

06'18"

(04:47'42")

06'18" (+01'09")

1000 / 49000

06'23"

(04:54'05")

06'23" (+01'14")

1000 / 50000

賽前宣言: 初超馬歡樂無傷完賽

賽後評分: #15 馬週週馬 #3 超馬 #1 上凸台 #1 辦得很棒獎牌自己找但已刻好名字就感心！
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~139	65~79%
2:M馬拉松配速區	139~157	79~89%
3:T乳酸耐力區	157~162	89~92%
4:A無氧耐力區	162~172	92~97.5%
5:I最大耗氧區	172~177	97.5~100%
最大心率為177 點此去設定最大心率

11月累積里程 : 165.51 km

母子鱷魚 🐊 累積 : 4565.9 km

TCX 上傳 | 5 years ago

留言


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'39"	00:06'39"
2	05'35"	00:12'14"
3	05'31"	00:17'45"
4	05'29"	00:23'14"
5	05'26"	00:28'40"
6	05'19"	00:33'59"
7	05'13"	00:39'12"
8	05'19"	00:44'31"
9	05'15"	00:49'46"
10	05'10"	00:54'56"
11	05'41"	01:00'37"
12	05'24"	01:06'01"
13	05'10"	01:11'11"
14	05'14"	01:16'25"
15	05'24"	01:21'49"
16	05'29"	01:27'18"
17	05'22"	01:32'40"
18	05'30"	01:38'10"
19	05'57"	01:44'07"
20	05'23"	01:49'30"
21	05'26"	01:54'56"
22	05'26"	02:00'22"
23	05'41"	02:06'03"
24	05'40"	02:11'43"
25	05'34"	02:17'17"
26	06'44"	02:24'01"
27	05'42"	02:29'43"
28	06'36"	02:36'19"
29	05'46"	02:42'05"
30	05'43"	02:47'48"
31	06'42"	02:54'30"
32	05'35"	03:00'05"
33	06'14"	03:06'19"
34	05'46"	03:12'05"
35	06'31"	03:18'36"
36	05'48"	03:24'24"
37	05'55"	03:30'19"
38	06'04"	03:36'23"
39	07'23"	03:43'46"
40	06'03"	03:49'49"
41	07'00"	03:56'49"
42	05'52"	04:02'41"
43	06'15"	04:08'56"
44	06'19"	04:15'15"
45	06'25"	04:21'40"
46	07'03"	04:28'43"
47	06'11"	04:34'54"
48	06'30"	04:41'24"
49	06'18"	04:47'42"
50	06'23"	04:54'05"
50.3	05'57"	04:55'58"