ray 2023/03/11 訓練日誌 | Marathon's World

ray 新北市
ID 5225

10 位追隨者

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60.0 km | 08:57:00 | 08:57/km | 第5馬

2023 第12屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2023-03-11
成績	08:57:00
總名次	- / -
分組名次	- / -
平均速度	08:57/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:39'29")

00:39'29" (+02'14")

01:20'15"

10 km

(01:20'15")

00:40'46" (+03'31")

15 km

(02:03'49")

00:43'34" (+06'19")

01:27'43" (+07'28")

20 km

(02:47'58")

00:44'09" (+06'54")

25 km

(03:34'35")

00:46'37" (+09'22")

01:23'52" (+03'37")

30 km

(04:11'50")

00:37'15"

35 km

(04:58'17")

00:46'27" (+09'12")

01:29'13" (+08'58")

40 km

(05:41'03")

00:42'46" (+05'31")

45 km

(06:30'30")

00:49'27" (+12'12")

01:44'16" (+24'01")

50 km

(07:25'19")

00:54'49" (+17'34")

55 km

(08:14'55")

00:49'36" (+12'21")

01:28'35" (+08'20")

60 km

(08:53'54")

00:38'59" (+01'44")

Finish

(08:57:00)

日期: 2023-03-11 05:01 - 總爬升: 1201 m - 平均心率: 131 - 卡路里: 4125 Cal - 平均步頻: 164 - 溫度: 19°C - 濕度: 66%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'38"

(07'38")

07'38" (+01'37")

1000 / 1000

2

07'50"

(15'28")

07'50" (+01'49")

1000 / 2000

3

07'42"

(23'10")

07'42" (+01'41")

1000 / 3000

4

08'42"

(31'53")

08'42" (+02'41")

1000 / 4000

5

07'36"

(39'29")

07'36" (+01'35")

1000 / 5000

展開計圈分析

6

07'42"

(47'12")

07'42" (+01'41")

1000 / 6000

7

10'34"

(57'46")

10'34" (+04'33")

1000 / 7000

8

07'46"

(01:05'33")

07'46" (+01'45")

1000 / 8000

9

07'33"

(01:13'07")

07'33" (+01'32")

1000 / 9000

10

07'08"

(01:20'15")

07'08" (+01'07")

1000 / 10000

11

10'56"

(01:31'11")

10'56" (+04'55")

1000 / 11000

12

07'12"

(01:38'24")

07'12" (+01'11")

1000 / 12000

13

06'52"

(01:45'16")

06'52" (+00'51")

1000 / 13000

14

06'53"

(01:52'10")

06'53" (+00'52")

1000 / 14000

15

11'39"

(02:03'49")

11'39" (+05'38")

1000 / 15000

16

06'25"

(02:10'15")

06'25" (+00'24")

1000 / 16000

17

08'43"

(02:18'58")

08'43" (+02'42")

1000 / 17000

18

06'47"

(02:25'46")

06'47" (+00'46")

1000 / 18000

19

07'29"

(02:33'16")

07'29" (+01'28")

1000 / 19000

20

14'42"

(02:47'58")

14'42" (+08'41")

1000 / 20000

21

08'06"

(02:56'04")

08'06" (+02'05")

1000 / 21000

22

07'50"

(03:03'55")

07'50" (+01'49")

1000 / 22000

23

07'16"

(03:11'11")

07'16" (+01'15")

1000 / 23000

24

06'34"

(03:17'46")

06'34" (+00'33")

1000 / 24000

25

16'48"

(03:34'34")

16'48" (+10'47")

1000 / 25000

26

08'41"

(03:43'16")

08'41" (+02'40")

1000 / 26000

27

07'13"

(03:50'29")

07'13" (+01'12")

1000 / 27000

28

06'52"

(03:57'21")

06'52" (+00'51")

1000 / 28000

29

06'48"

(04:04'10")

06'48" (+00'47")

1000 / 29000

30

07'39"

(04:11'49")

07'39" (+01'38")

1000 / 30000

31

07'20"

(04:19'10")

07'20" (+01'19")

1000 / 31000

32

14'33"

(04:33'44")

14'33" (+08'32")

1000 / 32000

33

09'15"

(04:43'00")

09'15" (+03'14")

1000 / 33000

34

08'17"

(04:51'17")

08'17" (+02'16")

1000 / 34000

35

06'59"

(04:58'16")

06'59" (+00'58")

1000 / 35000

36

14'32"

(05:12'49")

14'32" (+08'31")

1000 / 36000

37

07'37"

(05:20'26")

07'37" (+01'36")

1000 / 37000

38

07'59"

(05:28'26")

07'59" (+01'58")

1000 / 38000

39

06'18"

(05:34'44")

06'18" (+00'17")

1000 / 39000

40

06'18"

(05:41'02")

06'18" (+00'17")

1000 / 40000

41

11'56"

(05:52'58")

11'56" (+05'55")

1000 / 41000

42

06'01"

(05:58'59")

06'01"

1000 / 42000

43

07'58"

(06:06'57")

07'58" (+01'57")

1000 / 43000

44

13'08"

(06:20'06")

13'08" (+07'07")

1000 / 44000

45

10'23"

(06:30'29")

10'23" (+04'22")

1000 / 45000

46

09'02"

(06:39'32")

09'02" (+03'01")

1000 / 46000

47

12'45"

(06:52'17")

12'45" (+06'44")

1000 / 47000

48

07'52"

(07:00'10")

07'52" (+01'51")

1000 / 48000

49

08'40"

(07:08'50")

08'40" (+02'39")

1000 / 49000

50

16'28"

(07:25'18")

16'28" (+10'27")

1000 / 50000

51

10'03"

(07:35'22")

10'03" (+04'02")

1000 / 51000

52

09'47"

(07:45'10")

09'47" (+03'46")

1000 / 52000

53

09'02"

(07:54'12")

09'02" (+03'01")

1000 / 53000

54

13'01"

(08:07'14")

13'01" (+07'00")

1000 / 54000

55

07'40"

(08:14'54")

07'40" (+01'39")

1000 / 55000

56

06'40"

(08:21'35")

06'40" (+00'39")

1000 / 56000

57

07'13"

(08:28'48")

07'13" (+01'12")

1000 / 57000

58

11'19"

(08:40'08")

11'19" (+05'18")

1000 / 58000

59

06'23"

(08:46'31")

06'23" (+00'22")

1000 / 59000

60

07'22"

(08:53'53")

07'22" (+01'21")

1000 / 60000

賽後評分: GG
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

3月累積里程 : 132.62 km

Asics 虎走4 累積 : 827.8 km

TCX 2.0 上傳 | 1 year ago

曾國華說推

·


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'38"	00:07'38"
2	07'50"	00:15'28"
3	07'42"	00:23'10"
4	08'43"	00:31'53"
5	07'36"	00:39'29"
6	07'42"	00:47'11"
7	10'35"	00:57'46"
8	07'47"	01:05'33"
9	07'33"	01:13'06"
10	07'09"	01:20'15"
11	10'56"	01:31'11"
12	07'12"	01:38'23"
13	06'53"	01:45'16"
14	06'54"	01:52'10"
15	11'39"	02:03'49"
16	06'25"	02:10'14"
17	08'44"	02:18'58"
18	06'48"	02:25'46"
19	07'30"	02:33'16"
20	14'42"	02:47'58"
21	08'06"	02:56'04"
22	07'52"	03:03'56"
23	07'16"	03:11'12"
24	06'34"	03:17'46"
25	16'49"	03:34'35"
26	08'42"	03:43'17"
27	07'13"	03:50'30"
28	06'52"	03:57'22"
29	06'49"	04:04'11"
30	07'39"	04:11'50"
31	07'21"	04:19'11"
32	14'34"	04:33'45"
33	09'15"	04:43'00"
34	08'18"	04:51'18"
35	06'59"	04:58'17"
36	14'33"	05:12'50"
37	07'37"	05:20'27"
38	08'27"	05:28'54"
39	05'51"	05:34'45"
40	06'18"	05:41'03"
41	11'56"	05:52'59"
42	06'18"	05:59'17"
43	07'41"	06:06'58"
44	13'08"	06:20'06"
45	10'24"	06:30'30"
46	09'02"	06:39'32"
47	12'46"	06:52'18"
48	07'53"	07:00'11"
49	08'40"	07:08'51"
50	16'28"	07:25'19"
51	10'04"	07:35'23"
52	09'48"	07:45'11"
53	09'02"	07:54'13"
54	13'02"	08:07'15"
55	07'40"	08:14'55"
56	06'41"	08:21'36"
57	07'13"	08:28'49"
58	11'20"	08:40'09"
59	06'23"	08:46'32"
60	07'22"	08:53'54"
60.3	09'10"	08:56'19"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

鄭穗霓上傳了新日誌

8.3 km | 00:55:57 | 06:46/km

林淦鈿（淦哥）上傳了新日誌

5.5 km | 00:35:24 | 06:23/km

王聖欣上傳了新日誌

5.6 km | 00:31:47 | 05:43/km

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0.2 km | 00:04:35 | 19:20/km

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10.4 km | 01:08:26 | 06:35/km

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3.5 km | 00:29:19 | 08:23/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:16:50 | 05:35/km

台中阿森回應了林全宏的訓練日誌 : "訓練愉快"

台中阿森上傳了新日誌

10.1 km | 00:50:36 | 05:00/km

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10.1 km | 00:51:38 | 05:06/km

randallkwo 上傳了新日誌

5.0 km | 00:30:38 | 06:07/km

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4.3 km | 00:39:32 | 09:14/km

鄭穗霓上傳了新日誌

1.0 km | 00:06:03 | 06:12/km

EM 上傳了新日誌

10.1 km | 01:01:39 | 06:06/km

王聖欣上傳了新日誌

10.0 km | 00:56:07 | 05:36/km

Inna Chang 上傳了新日誌

7.0 km | 00:51:29 | 07:20/km

林淦鈿（淦哥）上傳了新日誌

6.0 km | 00:33:14 | 05:31/km

台中阿森上傳了新日誌

10.2 km | 00:47:10 | 04:38/km

台中阿森上傳了新日誌

10.2 km | 00:49:06 | 04:50/km

randallkwo 上傳了新日誌

14.5 km | 01:52:15 | 07:44/km

林淦鈿（淦哥）給臺中市第41屆舒跑杯的評分(給 5 星) : "公益一定要參加。"

林淦鈿（淦哥）新增一場比賽紀錄 : 臺中市第41屆舒跑杯 - 9.0 km
成績 : 01:07:05

randallkwo 上傳了新日誌

10.0 km | 01:14:16 | 07:25/km

Piko Chiu 上傳了新日誌

6.9 km | 01:47:55 | 15:37/km

Piko Chiu 上傳了新日誌

4.5 km | 01:19:21 | 17:32/km

Piko Chiu 上傳了新日誌

8.8 km | 01:13:15 | 08:19/km

Piko Chiu 上傳了新日誌

1.3 km | 00:30:33 | 22:39/km

Piko Chiu 上傳了新日誌

21.7 km | 02:57:39 | 08:10/km

Piko Chiu 上傳了新日誌

0.2 km | 00:37:42 | 234:35/km

Piko Chiu 上傳了新日誌

7.7 km | 01:30:19 | 11:43/km