rongjyh(阿志) 2015/03/07 訓練日誌

rongjyh(阿志) 高雄
ID 15798

98 位追隨者

單車 (1)

BH HA990T G6
已使用了 6 年 7 個月 10 天
共騎了 1424.5 km

賽事 (0)

最佳成績:

全馬 : 04:28:40

半馬 : 01:59:44

跑齡 : 11 年 (已參加場比賽)
總里程 :

11466.6 km |

1818.9 km
2024 年 :

568.1 km |

3.1 km

2024	(km)	(km)
Nov	6.0	0.0
Oct	69.0	0.0
Sep	54.9	0.0
Aug	53.8	0.0
Jul	64.1	0.0
Jun	68.0	0.0

朋友 (97)

群組 (1)

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里程碑 (154)

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rongjyh(阿志)

79.2 km | 11:54:31 | 09:01/km

日期: 2015-03-07 05:02 - 總爬升: 2137 m - 地點: 南橫 - 天氣: 陰時多雲偶霧迷漫 - 平均心率: 68 - 卡路里: 6901 Cal - 溫度: 20°C - 濕度: 83%

Pace: 06'54" / 06'21" / 06'26" / 06'37" / 06'51" / 06'30" / 06'21" / 06'56" / 06'23" / 05'45" / 06'57" / 05'56" / 06'34" / 09'26" / 07'10" / 07'58" / 07'51" / 06'10" / 09'12" / 08'20" / 07'08" / 05'38" / 18'26" / 06'24" / 07'19" / 10'25" / 08'01" / 08'30" / 08'51" / 07'58" / 08'42" / 09'13" / 12'41" / 08'57" / 09'50" / 11'51" / 09'56" / 10'00" / 10'32" / 18'08" / 09'20" / 09'50" / 09'47" / 10'11" / 11'00" / 12'57" / 10'38" / 11'13" / 11'28" / 11'55" / 11'55" / 12'37" / 06'39" / 07'26" / 07'39" / 08'22" / 08'35" / 08'57" / 08'34" / 08'57" / 07'55" / 08'24" / 11'52" / 07'50" / 08'58" / 08'13" / 11'09" / 08'15" / 08'33" / 10'52" / 07'19" / 08'35" / 08'33" / 12'02" / 01'27" / 14'36" / 05'09" / 05'21" / 07'13" / 85'24" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'58"

(06'58")

06'52" (+01'24")

1013 / 1013

06'24"

(13'22")

06'21" (+00'53")

1006 / 2019

06'28"

(19'50")

06'26" (+00'58")

1005 / 3024

06'38"

(26'28")

06'35" (+01'07")

1006 / 4031

06'53"

(33'21")

06'51" (+01'23")

1004 / 5035

展開計圈分析

06'33"

(39'54")

06'29" (+01'01")

1008 / 6044

06'24"

(46'18")

06'22" (+00'54")

1002 / 7047

06'58"

(53'16")

06'56" (+01'28")

1003 / 8050

06'24"

(59'40")

06'17" (+00'49")

1016 / 9067

05'43"

(01:05'23")

05'39" (+00'11")

1011 / 10078

07'12"

(01:12'35")

07'08" (+01'40")

1008 / 11086

05'59"

(01:18'34")

05'54" (+00'26")

1013 / 12100

06'39"

(01:25'13")

06'37" (+01'09")

1004 / 13104

09'28"

(01:34'41")

09'22" (+03'54")

1009 / 14114

07'20"

(01:42'01")

07'17" (+01'49")

1005 / 15120

08'16"

(01:50'17")

08'10" (+02'42")

1011 / 16132

07'26"

(01:57'43")

07'25" (+01'57")

1001 / 17133

06'25"

(02:04'08")

06'22" (+00'54")

1005 / 18139

09'17"

(02:13'25")

09'15" (+03'47")

1003 / 19142

08'24"

(02:21'49")

08'21" (+02'53")

1004 / 20147

06'49"

(02:28'38")

06'46" (+01'18")

1005 / 21152

05'42"

(02:34'20")

05'37" (+00'09")

1011 / 22164

18'29"

(02:52'49")

18'17" (+12'49")

1010 / 23175

06'27"

(02:59'16")

06'26" (+00'58")

1000 / 24175

07'09"

(03:06'25")

07'29" (+02'01")

953 / 25129

05'22"

(03:11'47")

08'06" (+02'38")

661 / 25791

14'05"

(03:25'52")

09'53" (+04'25")

1424 / 27215

08'18"

(03:34'10")

08'17" (+02'49")

1000 / 28216

08'42"

(03:42'52")

08'40" (+03'12")

1003 / 29219

08'37"

(03:51'29")

08'31" (+03'03")

1010 / 30230

08'33"

(04:00'02")

08'24" (+02'56")

1017 / 31247

12'44"

(04:12'46")

12'31" (+07'03")

1016 / 32264

09'44"

(04:22'30")

09'40" (+04'12")

1006 / 33271

08'51"

(04:31'21")

08'45" (+03'17")

1011 / 34282

10'11"

(04:41'32")

10'08" (+04'40")

1004 / 35286

11'46"

(04:53'18")

11'38" (+06'10")

1010 / 36296

10'19"

(05:03'37")

10'13" (+04'45")

1009 / 37306

09'42"

(05:13'19")

09'41" (+04'13")

1000 / 38306

11'19"

(05:24'38")

11'10" (+05'42")

1012 / 39318

17'32"

(05:42'10")

17'14" (+11'46")

1017 / 40335

09'32"

(05:51'42")

09'29" (+04'01")

1004 / 41340

10'02"

(06:01'44")

10'00" (+04'32")

1002 / 42342

09'55"

(06:11'39")

09'47" (+04'19")

1012 / 43354

10'20"

(06:21'59")

10'14" (+04'46")

1008 / 44362

13'30"

(06:35'29")

13'23" (+07'55")

1008 / 45371

10'55"

(06:46'24")

10'47" (+05'19")

1012 / 46383

10'26"

(06:56'50")

10'20" (+04'52")

1008 / 47392

11'41"

(07:08'31")

11'34" (+06'06")

1008 / 48400

11'54"

(07:20'25")

11'48" (+06'20")

1008 / 49409

11'43"

(07:32'08")

11'34" (+06'06")

1011 / 50420

15'11"

(07:47'19")

15'02" (+09'34")

1009 / 51430

07'34"

(07:54'53")

07'29" (+02'01")

1010 / 52440

07'03"

(08:01'56")

07'01" (+01'33")

1003 / 53443

07'28"

(08:09'24")

07'22" (+01'54")

1011 / 54455

08'57"

(08:18'21")

08'52" (+03'24")

1008 / 55463

07'56"

(08:26'17")

07'50" (+02'22")

1011 / 56474

09'17"

(08:35'34")

09'12" (+03'44")

1008 / 57483

08'23"

(08:43'57")

08'19" (+02'51")

1006 / 58490

08'51"

(08:52'48")

08'49" (+03'21")

1003 / 59493

08'11"

(09:00'59")

08'07" (+02'39")

1006 / 60500

08'10"

(09:09'09")

08'06" (+02'38")

1006 / 61507

12'43"

(09:21'52")

12'30" (+07'02")

1017 / 62524

07'26"

(09:29'18")

07'22" (+01'54")

1008 / 63532

08'28"

(09:37'46")

08'22" (+02'54")

1011 / 64544

08'37"

(09:46'23")

08'31" (+03'03")

1010 / 65554

11'52"

(09:58'15")

11'42" (+06'14")

1013 / 66568

08'14"

(10:06'29")

08'09" (+02'41")

1009 / 67577

08'47"

(10:15'16")

08'39" (+03'11")

1014 / 68592

07'18"

(10:22'34")

07'16" (+01'48")

1002 / 69594

10'15"

(10:32'49")

10'05" (+04'37")

1015 / 70610

08'37"

(10:41'26")

08'32" (+03'04")

1007 / 71618

08'45"

(10:50'11")

08'40" (+03'12")

1008 / 72626

07'55"

(10:58'06")

07'51" (+02'23")

1006 / 73632

02'02"

(11:00'08")

08'20" (+02'52")

243 / 73876

13'24"

(11:13'32")

07'35" (+02'07")

1764 / 75640

10'57"

(11:24'29")

10'42" (+05'14")

1022 / 76662

05'34"

(11:30'03")

05'28"

1018 / 77680

06'52"

(11:36'55")

06'43" (+01'15")

1020 / 78701

09'30"

(11:46'25")

09'11" (+03'43")

1033 / 79734

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

高雄

rongjyh(阿志)

留言

越級打怪失敗,
能夠享受山嵐雲霧峽谷之中奔馳著,
那就足夠囉!
感謝團長張羅車票住宿坐陣督軍.
以及熱血的伙伴, 阿明兄, 子齊兄, 契宏兄, paul兄, 上存兄, 中仁兄,
同參與跑馬遊.

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

3月累積里程 : 236.45 km

MIZUNO WAVE RIDER 18 SW(紅漸黑) 累積 : 1196.8 km

XT 上傳 | 9 years ago

陳明昕, thomas 和其他 31 人說推

留言

觀看另 9 則留言

rongjyh(阿志) 感謝子齊兄, 契宏兄, michael兄,金田雙鈿兄, Key.
應該算有小小地撞牆吧, 在折返點沒得吃, 上坡跑不起來又耗腳力, 老症頭的抽筋又出現肌耐力不足, 就素訓練不夠罷了...

2015-03-16 14:10 ·

1 個人推

mlincc 讚啦~

2015-03-17 15:12 ·


	目標心跳區間: 116~ 152

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'54"	00:06'54"
2	06'21"	00:13'15"
3	06'26"	00:19'41"
4	06'37"	00:26'18"
5	06'51"	00:33'09"
6	06'30"	00:39'39"
7	06'21"	00:46'00"
8	06'56"	00:52'56"
9	06'23"	00:59'19"
10	05'45"	01:05'04"
11	06'57"	01:12'01"
12	05'56"	01:17'57"
13	06'34"	01:24'31"
14	09'26"	01:33'57"
15	07'10"	01:41'07"
16	07'58"	01:49'05"
17	07'51"	01:56'56"
18	06'10"	02:03'06"
19	09'12"	02:12'18"
20	08'20"	02:20'38"
21	07'08"	02:27'46"
22	05'38"	02:33'24"
23	18'26"	02:51'50"
24	06'24"	02:58'14"
25	07'19"	03:05'33"
26	10'25"	03:15'58"
27	08'01"	03:23'59"
28	08'30"	03:32'29"
29	08'51"	03:41'20"
30	07'58"	03:49'18"
31	08'42"	03:58'00"
32	09'13"	04:07'13"
33	12'41"	04:19'54"
34	08'57"	04:28'51"
35	09'50"	04:38'41"
36	11'51"	04:50'32"
37	09'56"	05:00'28"
38	10'00"	05:10'28"
39	10'32"	05:21'00"
40	18'08"	05:39'08"
41	09'20"	05:48'28"
42	09'50"	05:58'18"
43	09'47"	06:08'05"
44	10'11"	06:18'16"
45	11'00"	06:29'16"
46	12'57"	06:42'13"
47	10'38"	06:52'51"
48	11'13"	07:04'04"
49	11'28"	07:15'32"
50	11'55"	07:27'27"
51	11'55"	07:39'22"
52	12'37"	07:51'59"
53	06'39"	07:58'38"
54	07'26"	08:06'04"
55	07'39"	08:13'43"
56	08'22"	08:22'05"
57	08'35"	08:30'40"
58	08'57"	08:39'37"
59	08'34"	08:48'11"
60	08'57"	08:57'08"
61	07'55"	09:05'03"
62	08'24"	09:13'27"
63	11'52"	09:25'19"
64	07'50"	09:33'09"
65	08'58"	09:42'07"
66	08'13"	09:50'20"
67	11'09"	10:01'29"
68	08'15"	10:09'44"
69	08'33"	10:18'17"
70	10'52"	10:29'09"
71	07'19"	10:36'28"
72	08'35"	10:45'03"
73	08'33"	10:53'36"
74	12'02"	11:05'38"
75	01'27"	11:07'05"
76	14'36"	11:21'41"
77	05'09"	11:26'50"
78	05'21"	11:32'11"
79	07'13"	11:39'24"
79.2	85'24"	11:54'31"