Terence Tsao 2023/03/19 訓練日誌

Terence Tsao 新北市
ID 520290

13 位追隨者

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Terence Tsao

恭喜破PB

全馬 | 03:24:10 | 04:50/km | 第3馬

2023 新北市萬金石馬拉松

官方成績
日期	2023-03-19
成績	03:24:10
總名次	- / -
分組名次	- / -
平均速度	04:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:23'53")

00:23'53" (+00'22")

00:47'24"

10 km

(00:47'24")

00:23'31"

15 km

(01:11'02")

00:23'38" (+00'07")

00:47'25" (+00'01")

20 km

(01:34'49")

00:23'47" (+00'16")

25 km

(01:58'33")

00:23'44" (+00'13")

00:47'43" (+00'19")

30 km

(02:22'32")

00:23'59" (+00'28")

35 km

(02:47'06")

00:24'34" (+01'03")

00:49'43" (+02'19")

40 km

(03:12'15")

00:25'09" (+01'38")

Finish

(03:24:10)

日期: 2023-03-19 06:30 - 總爬升: 286 m - 平均心率: 169 - 卡路里: 3048 Cal - 平均步頻: 170 - 溫度: 18°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

04'59"

(04'59")

05'14" (+00'44")

953 / 953

04'10"

(09'10")

04'53" (+00'23")

852 / 1806

00'25"

(09'35")

04'35" (+00'05")

90 / 1897

04'34"

(14'09")

04'34" (+00'04")

1000 / 2897

00'06"

(14'16")

04'48" (+00'18")

21 / 2919

展開計圈分析

04'43"

(18'59")

04'43" (+00'13")

1000 / 3919

00'13"

(19'12")

04'46" (+00'16")

45 / 3964

04'30"

(23'42")

04'30"

1000 / 4964

04'40"

(28'23")

04'40" (+00'10")

1000 / 5964

04'41"

(33'05")

04'41" (+00'11")

1000 / 6964

04'45"

(37'50")

04'45" (+00'15")

1000 / 7964

04'41"

(42'32")

04'41" (+00'11")

1000 / 8964

04'40"

(47'12")

04'40" (+00'10")

1000 / 9964

04'42"

(51'55")

04'42" (+00'12")

1000 / 10964

04'41"

(56'36")

04'41" (+00'11")

1000 / 11964

04'41"

(01:01'18")

04'41" (+00'11")

1000 / 12964

04'44"

(01:06'03")

04'44" (+00'14")

1000 / 13964

04'45"

(01:10'49")

04'45" (+00'15")

1000 / 14964

04'41"

(01:15'30")

04'41" (+00'11")

1000 / 15964

04'44"

(01:20'14")

04'44" (+00'14")

1000 / 16964

04'48"

(01:25'03")

04'48" (+00'18")

1000 / 17964

04'45"

(01:29'49")

04'45" (+00'15")

1000 / 18964

04'47"

(01:34'36")

04'47" (+00'17")

1000 / 19964

04'37"

(01:39'14")

04'37" (+00'07")

1000 / 20964

04'38"

(01:43'53")

04'38" (+00'08")

1000 / 21964

04'45"

(01:48'38")

04'45" (+00'15")

1000 / 22964

04'56"

(01:53'35")

04'56" (+00'26")

1000 / 23964

04'43"

(01:58'18")

04'43" (+00'13")

1000 / 24964

04'48"

(02:03'07")

04'48" (+00'18")

1000 / 25964

04'49"

(02:07'56")

04'49" (+00'19")

1000 / 26964

04'49"

(02:12'45")

04'49" (+00'19")

1000 / 27964

04'40"

(02:17'26")

04'40" (+00'10")

1000 / 28964

04'49"

(02:22'16")

04'49" (+00'19")

1000 / 29964

04'47"

(02:27'03")

04'47" (+00'17")

1000 / 30964

04'53"

(02:31'57")

04'53" (+00'23")

1000 / 31964

04'48"

(02:36'45")

04'48" (+00'18")

1000 / 32964

04'53"

(02:41'39")

04'53" (+00'23")

1000 / 33964

05'09"

(02:46'49")

05'09" (+00'39")

1000 / 34964

04'51"

(02:51'40")

04'51" (+00'21")

1000 / 35964

05'04"

(02:56'45")

05'04" (+00'34")

1000 / 36964

04'57"

(03:01'42")

04'57" (+00'27")

1000 / 37964

05'02"

(03:06'45")

05'02" (+00'32")

1000 / 38964

05'12"

(03:11'57")

05'12" (+00'42")

1000 / 39964

05'16"

(03:17'14")

05'16" (+00'46")

1000 / 40964

05'12"

(03:22'26")

05'12" (+00'42")

1000 / 41964

01'47"

(03:24'14")

04'40" (+00'10")

384 / 42348

新北市

Terence Tsao

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新北市

Terence Tsao

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新北市

Terence Tsao

留言

新北市

Terence Tsao

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新北市

Terence Tsao

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新北市

Terence Tsao

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賽前宣言: 挑戰324

賽後評分: 天時地利人和，達成教練設定高標3:24
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

3月累積里程 : 422.63 km

Mizuno WAVE REBELLION 31cm 累積 : 324.3 km

TCX 2.0 上傳 | 1 year ago

Sherry Hsieh 和王澤豪🇹🇼 說推

留言

Sherry Hsieh 恭喜🎉🎉在教練的指導練跑下大破PB，太利害了👍👍

2023-04-12 11:38 ·


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'32"	00:07'32"
2	02'31"	00:10'03"
3	04'39"	00:14'42"
4	04'40"	00:19'22"
5	04'31"	00:23'53"
6	04'45"	00:28'38"
7	04'42"	00:33'20"
8	04'43"	00:38'03"
9	04'44"	00:42'47"
10	04'37"	00:47'24"
11	04'43"	00:52'07"
12	04'44"	00:56'51"
13	04'40"	01:01'31"
14	04'47"	01:06'18"
15	04'44"	01:11'02"
16	04'44"	01:15'46"
17	04'45"	01:20'31"
18	04'44"	01:25'15"
19	04'46"	01:30'01"
20	04'48"	01:34'49"
21	04'40"	01:39'29"
22	04'36"	01:44'05"
23	04'45"	01:48'50"
24	04'56"	01:53'46"
25	04'47"	01:58'33"
26	04'50"	02:03'23"
27	04'46"	02:08'09"
28	04'48"	02:12'57"
29	04'42"	02:17'39"
30	04'53"	02:22'32"
31	04'42"	02:27'14"
32	04'57"	02:32'11"
33	04'46"	02:36'57"
34	04'54"	02:41'51"
35	05'15"	02:47'06"
36	04'46"	02:51'52"
37	05'04"	02:56'56"
38	05'00"	03:01'56"
39	05'00"	03:06'56"
40	05'19"	03:12'15"
41	10'34"	03:22'49"
42	00'04"	03:22'53"
42.3	03'54"	03:24'15"