Emma Joong 2019/03/09 訓練日誌

Emma Joong 台中
ID 322181

53 位追隨者

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Emma Joong

60.0 km | 08:26:58 | 08:26/km | 第8馬

2019 第9屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2019-03-09
成績	08:26:58
總名次	- / -
分組名次	- / -
平均速度	08:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'05")

00:36'05" (+00'19")

01:11'51"

10 km

(01:11'51")

00:35'46"

15 km

(01:51'45")

00:39'54" (+04'08")

01:19'45" (+07'54")

20 km

(02:31'36")

00:39'51" (+04'05")

25 km

(03:19'36")

00:48'00" (+12'14")

01:27'35" (+15'44")

30 km

(03:59'11")

00:39'35" (+03'49")

35 km

(04:46'46")

00:47'35" (+11'49")

01:23'51" (+12'00")

40 km

(05:23'02")

00:36'16" (+00'30")

45 km

(06:01'33")

00:38'31" (+02'45")

01:23'31" (+11'40")

50 km

(06:46'33")

00:45'00" (+09'14")

55 km

(07:38'05")

00:51'32" (+15'46")

01:37'44" (+25'53")

60 km

(08:24'17")

00:46'12" (+10'26")

Finish

(08:26:58)

日期: 2019-03-09 07:01 - 總爬升: 2962 m - 地點: 台東關山 - 天氣: 雨後晴 - 平均心率: 170 - 卡路里: 2839 Cal - 平均步頻: 164 - 溫度: 20°C - 濕度: 84% - PM2.5: 良好(3)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'47"

(07'47")

07'47" (+01'09")

1000 / 1000

07'28"

(15'16")

07'28" (+00'50")

1000 / 2000

06'53"

(22'09")

06'53" (+00'15")

1000 / 3000

07'06"

(29'16")

07'06" (+00'28")

1000 / 4000

06'48"

(36'05")

06'48" (+00'10")

1000 / 5000

展開計圈分析

07'01"

(43'07")

07'01" (+00'23")

1000 / 6000

07'45"

(50'52")

07'45" (+01'07")

1000 / 7000

07'07"

(58'00")

07'07" (+00'29")

1000 / 8000

07'02"

(01:05'02")

07'02" (+00'24")

1000 / 9000

06'47"

(01:11'50")

06'47" (+00'09")

1000 / 10000

10'30"

(01:22'20")

10'30" (+03'52")

1000 / 11000

07'02"

(01:29'23")

07'02" (+00'24")

1000 / 12000

06'55"

(01:36'19")

06'55" (+00'17")

1000 / 13000

06'58"

(01:43'18")

06'58" (+00'20")

1000 / 14000

08'25"

(01:51'44")

08'25" (+01'47")

1000 / 15000

06'49"

(01:58'33")

06'49" (+00'11")

1000 / 16000

09'00"

(02:07'34")

09'00" (+02'22")

1000 / 17000

06'49"

(02:14'24")

06'49" (+00'11")

1000 / 18000

08'11"

(02:22'35")

08'11" (+01'33")

1000 / 19000

08'59"

(02:31'35")

08'59" (+02'21")

1000 / 20000

09'15"

(02:40'50")

09'15" (+02'37")

1000 / 21000

09'50"

(02:50'40")

09'50" (+03'12")

1000 / 22000

08'31"

(02:59'11")

08'31" (+01'53")

1000 / 23000

08'28"

(03:07'40")

08'28" (+01'50")

1000 / 24000

11'54"

(03:19'35")

11'54" (+05'16")

1000 / 25000

09'34"

(03:29'09")

09'34" (+02'56")

1000 / 26000

07'31"

(03:36'41")

07'31" (+00'53")

1000 / 27000

07'04"

(03:43'46")

07'04" (+00'26")

1000 / 28000

07'06"

(03:50'52")

07'06" (+00'28")

1000 / 29000

08'17"

(03:59'10")

08'17" (+01'39")

1000 / 30000

07'11"

(04:06'22")

07'11" (+00'33")

1000 / 31000

10'40"

(04:17'03")

10'40" (+04'02")

1000 / 32000

10'01"

(04:27'04")

10'01" (+03'23")

1000 / 33000

11'59"

(04:39'04")

11'59" (+05'21")

1000 / 34000

07'41"

(04:46'45")

07'41" (+01'03")

1000 / 35000

06'56"

(04:53'42")

06'56" (+00'18")

1000 / 36000

08'06"

(05:01'48")

08'06" (+01'28")

1000 / 37000

07'07"

(05:08'55")

07'07" (+00'29")

1000 / 38000

06'48"

(05:15'44")

06'48" (+00'10")

1000 / 39000

07'00"

(05:22'45")

07'00" (+00'22")

1000 / 40000

07'34"

(05:30'19")

07'34" (+00'56")

1000 / 41000

07'00"

(05:37'19")

07'00" (+00'22")

1000 / 42000

06'38"

(05:43'58")

06'38"

1000 / 43000

08'48"

(05:52'46")

08'48" (+02'10")

1000 / 44000

08'46"

(06:01'32")

08'46" (+02'08")

1000 / 45000

11'00"

(06:12'33")

11'00" (+04'22")

1000 / 46000

09'05"

(06:21'38")

09'05" (+02'27")

1000 / 47000

08'51"

(06:30'29")

08'51" (+02'13")

1000 / 48000

06'48"

(06:37'18")

06'48" (+00'10")

1000 / 49000

09'13"

(06:46'32")

09'13" (+02'35")

1000 / 50000

13'01"

(06:59'33")

13'01" (+06'23")

1000 / 51000

09'12"

(07:08'46")

09'12" (+02'34")

1000 / 52000

09'31"

(07:18'18")

09'31" (+02'53")

1000 / 53000

08'19"

(07:26'37")

08'19" (+01'41")

1000 / 54000

11'26"

(07:38'04")

11'26" (+04'48")

1000 / 55000

08'11"

(07:46'15")

08'11" (+01'33")

1000 / 56000

10'43"

(07:56'59")

10'43" (+04'05")

1000 / 57000

11'28"

(08:08'28")

11'28" (+04'50")

1000 / 58000

07'27"

(08:15'55")

07'27" (+00'49")

1000 / 59000

08'20"

(08:24'16")

08'20" (+01'42")

1000 / 60000

台中

Emma Joong

留言

台中

Emma Joong

留言

很適合跑步的天氣，50km .後面就是逛街看風景，偷懶了！

賽前宣言: 超馬第二跑！！加油

賽後評分: 補給不錯，天氣不會太冷
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 157.45 km

Y拖三代黃累積 : 900.5 km

TCX 上傳 | 5 years ago

He Xuan, Charlie Tsaw 和其他 6 人說推

留言

觀看另 3 則留言

Emma Joong 看到雅如的練習量，我都要掉下巴，深深反省中，可是就是偷懶，用時間跟意志力撐下去而已！！哈哈

2019-03-12 18:29 ·

2 個人推

Charlie Tsaw 恭喜完賽~~~

2019-03-13 11:31 ·


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'48"	00:07'48"
2	07'28"	00:15'16"
3	06'54"	00:22'10"
4	07'06"	00:29'16"
5	06'49"	00:36'05"
6	07'02"	00:43'07"
7	07'46"	00:50'53"
8	07'08"	00:58'01"
9	07'02"	01:05'03"
10	06'48"	01:11'51"
11	10'30"	01:22'21"
12	07'03"	01:29'24"
13	06'56"	01:36'20"
14	06'59"	01:43'19"
15	08'26"	01:51'45"
16	06'49"	01:58'34"
17	09'01"	02:07'35"
18	06'50"	02:14'25"
19	08'11"	02:22'36"
20	09'00"	02:31'36"
21	09'15"	02:40'51"
22	09'50"	02:50'41"
23	08'32"	02:59'13"
24	08'28"	03:07'41"
25	11'55"	03:19'36"
26	09'35"	03:29'11"
27	07'31"	03:36'42"
28	07'05"	03:43'47"
29	07'07"	03:50'54"
30	08'17"	03:59'11"
31	07'12"	04:06'23"
32	10'41"	04:17'04"
33	10'01"	04:27'05"
34	12'00"	04:39'05"
35	07'41"	04:46'46"
36	06'57"	04:53'43"
37	08'06"	05:01'49"
38	08'40"	05:10'29"
39	05'16"	05:15'45"
40	07'17"	05:23'02"
41	07'18"	05:30'20"
42	07'00"	05:37'20"
43	06'39"	05:43'59"
44	08'48"	05:52'47"
45	08'46"	06:01'33"
46	11'01"	06:12'34"
47	09'06"	06:21'40"
48	08'51"	06:30'31"
49	06'48"	06:37'19"
50	09'14"	06:46'33"
51	13'02"	06:59'35"
52	09'12"	07:08'47"
53	09'32"	07:18'19"
54	08'20"	07:26'39"
55	11'26"	07:38'05"
56	08'12"	07:46'17"
57	10'43"	07:57'00"
58	11'29"	08:08'29"
59	07'28"	08:15'57"
60	08'20"	08:24'17"
60.4	07'13"	08:26'59"