溫小黑 2017/11/04 訓練日誌

溫小黑高雄
ID 83667

31 位追隨者

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溫小黑

520.0 km | 24:41:23 | 21.1 km/h

TWB 雙塔520認證

官方成績
日期	2017-11-04
成績	24:41:23
總名次	- / -
分組名次	- / -
平均速度

官方證書

溫小黑

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:14'30")

00:14'30" (+05'58")

00:24'00" (+06'10")

10 km

(00:24'00")

00:09'30" (+00'58")

15 km

(00:43'53")

00:19'53" (+11'21")

00:35'59" (+18'09")

20 km

(00:59'59")

00:16'06" (+07'34")

25 km

(01:12'57")

00:12'58" (+04'26")

00:25'59" (+08'09")

30 km

(01:25'58")

00:13'01" (+04'29")

35 km

(01:39'08")

00:13'10" (+04'38")

00:23'42" (+05'52")

40 km

(01:49'40")

00:10'32" (+02'00")

45 km

(01:59'19")

00:09'39" (+01'07")

00:19'36" (+01'46")

50 km

(02:09'16")

00:09'57" (+01'25")

55 km

(02:17'50")

00:08'34" (+00'02")

00:18'01" (+00'11")

60 km

(02:27'17")

00:09'27" (+00'55")

65 km

(02:36'23")

00:09'06" (+00'34")

00:19'42" (+01'52")

70 km

(02:46'59")

00:10'36" (+02'04")

75 km

(03:00'08")

00:13'09" (+04'37")

00:23'23" (+05'33")

80 km

(03:10'22")

00:10'14" (+01'42")

85 km

(03:20'51")

00:10'29" (+01'57")

00:21'02" (+03'12")

90 km

(03:31'24")

00:10'33" (+02'01")

95 km

(03:42'45")

00:11'21" (+02'49")

00:24'21" (+06'31")

100 km

(03:55'45")

00:13'00" (+04'28")

105 km

(04:06'35")

00:10'50" (+02'18")

00:20'19" (+02'29")

110 km

(04:16'04")

00:09'29" (+00'57")

115 km

(04:24'36")

00:08'32"

00:17'50"

120 km

(04:33'54")

00:09'18" (+00'46")

125 km

(04:44'23")

00:10'29" (+01'57")

00:27'30" (+09'40")

130 km

(05:01'24")

00:17'01" (+08'29")

135 km

(05:13'29")

00:12'05" (+03'33")

00:21'24" (+03'34")

140 km

(05:22'48")

00:09'19" (+00'47")

145 km

(05:31'22")

00:08'34" (+00'02")

00:20'15" (+02'25")

150 km

(05:43'03")

00:11'41" (+03'09")

155 km

(05:54'20")

00:11'17" (+02'45")

00:23'21" (+05'31")

160 km

(06:06'24")

00:12'04" (+03'32")

165 km

(06:19'48")

00:13'24" (+04'52")

00:36'35" (+18'45")

170 km

(06:42'59")

00:23'11" (+14'39")

175 km

(06:53'32")

00:10'33" (+02'01")

00:20'09" (+02'19")

180 km

(07:03'08")

00:09'36" (+01'04")

185 km

(07:17'45")

00:14'37" (+06'05")

00:27'51" (+10'01")

190 km

(07:30'59")

00:13'14" (+04'42")

195 km

(07:41'38")

00:10'39" (+02'07")

00:22'58" (+05'08")

200 km

(07:53'57")

00:12'19" (+03'47")

205 km

(08:04'37")

00:10'40" (+02'08")

00:25'41" (+07'51")

210 km

(08:19'38")

00:15'01" (+06'29")

215 km

(08:30'51")

00:11'13" (+02'41")

00:23'17" (+05'27")

220 km

(08:42'55")

00:12'04" (+03'32")

225 km

(08:53'03")

00:10'08" (+01'36")

00:27'41" (+09'51")

230 km

(09:10'36")

00:17'33" (+09'01")

235 km

(09:20'44")

00:10'08" (+01'36")

00:20'54" (+03'04")

240 km

(09:31'30")

00:10'46" (+02'14")

245 km

(09:41'08")

00:09'38" (+01'06")

00:20'28" (+02'38")

250 km

(09:51'58")

00:10'50" (+02'18")

255 km

(10:09'04")

00:17'06" (+08'34")

00:28'05" (+10'15")

260 km

(10:20'03")

00:10'59" (+02'27")

265 km

(10:30'35")

00:10'32" (+02'00")

00:21'16" (+03'26")

270 km

(10:41'19")

00:10'44" (+02'12")

275 km

(11:10'59")

00:29'40" (+21'08")

00:40'30" (+22'40")

280 km

(11:21'49")

00:10'50" (+02'18")

285 km

(11:34'33")

00:12'44" (+04'12")

00:23'40" (+05'50")

290 km

(11:45'29")

00:10'56" (+02'24")

295 km

(11:57'47")

00:12'18" (+03'46")

00:23'04" (+05'14")

300 km

(12:08'33")

00:10'46" (+02'14")

305 km

(12:28'36")

00:20'03" (+11'31")

00:31'36" (+13'46")

310 km

(12:40'09")

00:11'33" (+03'01")

315 km

(12:53'38")

00:13'29" (+04'57")

00:26'24" (+08'34")

320 km

(13:06'33")

00:12'55" (+04'23")

325 km

(13:18'46")

00:12'13" (+03'41")

00:33'06" (+15'16")

330 km

(13:39'39")

00:20'53" (+12'21")

335 km

(13:51'14")

00:11'35" (+03'03")

00:23'04" (+05'14")

340 km

(14:02'43")

00:11'29" (+02'57")

345 km

(14:15'45")

00:13'02" (+04'30")

00:31'29" (+13'39")

350 km

(14:34'12")

00:18'27" (+09'55")

355 km

(14:49'33")

00:15'21" (+06'49")

00:27'09" (+09'19")

360 km

(15:01'21")

00:11'48" (+03'16")

365 km

(15:12'56")

00:11'35" (+03'03")

00:26'57" (+09'07")

370 km

(15:28'18")

00:15'22" (+06'50")

375 km

(15:54'11")

00:25'53" (+17'21")

00:39'50" (+22'00")

380 km

(16:08'08")

00:13'57" (+05'25")

385 km

(16:24'02")

00:15'54" (+07'22")

00:32'18" (+14'28")

390 km

(16:40'26")

00:16'24" (+07'52")

395 km

(16:56'59")

00:16'33" (+08'01")

00:33'28" (+15'38")

400 km

(17:13'54")

00:16'55" (+08'23")

405 km

(17:33'08")

00:19'14" (+10'42")

00:37'16" (+19'26")

410 km

(17:51'10")

00:18'02" (+09'30")

415 km

(18:14'06")

00:22'56" (+14'24")

00:38'35" (+20'45")

420 km

(18:29'45")

00:15'39" (+07'07")

425 km

(19:06'41")

00:36'56" (+28'24")

00:49'14" (+31'24")

430 km

(19:18'59")

00:12'18" (+03'46")

435 km

(19:38'08")

00:19'09" (+10'37")

00:36'44" (+18'54")

440 km

(19:55'43")

00:17'35" (+09'03")

445 km

(20:10'33")

00:14'50" (+06'18")

00:33'24" (+15'34")

450 km

(20:29'07")

00:18'34" (+10'02")

455 km

(20:42'43")

00:13'36" (+05'04")

00:43'55" (+26'05")

460 km

(21:13'02")

00:30'19" (+21'47")

465 km

(21:28'22")

00:15'20" (+06'48")

00:34'34" (+16'44")

470 km

(21:47'36")

00:19'14" (+10'42")

475 km

(22:03'12")

00:15'36" (+07'04")

00:35'09" (+17'19")

480 km

(22:22'45")

00:19'33" (+11'01")

Finish

(24:41:23)

日期: 2017-11-04 05:00 - 總爬升: 1620 m - 地點: 富基漁港→統一渡假村 - 天氣: 涼爽 - 平均心率: 92 - 卡路里: 16848 Cal - 溫度: 14°C - 濕度: 97% - PM2.5: 良好(26)

480KM後Garmin 935沒電~GG

賽前宣言: 呼~丞相! 風呢?

賽後評分: 480KM後Garmin 935沒電~GG
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~140	65~79%
2:M馬拉松配速區	140~158	79~89%
3:T乳酸耐力區	158~163	89~92%
4:A無氧耐力區	163~173	92~97.5%
5:I最大耗氧區	173~178	97.5~100%
最大心率為178 點此去設定最大心率

11月累積里程 : 520.00 km

CKT-368 SLR

TCX 上傳 | 7 years ago

Gordon sung, 溫小黑和其他 1 人說推

留言


	目標心跳區間: 120~ 157

里程 (km)	配速 (km/h)	坡度(%)
1	22.0	-1.8 %
2	28.1	1.5 %
3	13.2	5.2 %
4	32.1	-3.8 %
5	18.6	3.2 %
6	30.0	-1.9 %
7	37.5	-2.1 %
8	37.9	-1.7 %
9	27.7	1.0 %
10	27.9	1.5 %
11	23.4	3.3 %
12	22.0	3.6 %
13	18.8	3.0 %
14	7.2	2.8 %
15	19.6	5.4 %
16	19.1	2.4 %
17	26.9	-2.4 %
18	17.6	4.0 %
19	15.5	2.5 %
20	17.4	-3.1 %
21	23.7	-3.3 %
22	17.6	-3.0 %
23	25.0	-1.1 %
24	29.3	1.0 %
25	23.4	1.8 %
26	23.7	-2.8 %
27	24.3	2.0 %
28	25.0	-0.5 %
29	22.5	1.5 %
30	20.3	2.2 %
31	26.1	-1.7 %
32	25.0	1.0 %
33	21.4	1.2 %
34	32.1	-0.9 %
35	15.8	1.0 %
36	28.8	-0.4 %
37	24.5	1.8 %
38	24.7	-1.0 %
39	34.6	-1.2 %
40	32.7	1.0 %
41	32.4	-1.3 %
42	30.5	1.2 %
43	30.3	-0.7 %
44	31.9	1.5 %
45	30.5	-0.9 %
46	27.9	-0.3 %
47	30.0	1.3 %
48	29.3	1.2 %
49	32.1	-1.4 %
50	31.9	-0.4 %
51	28.3	3.0 %
52	43.9	-1.2 %
53	36.7	-0.2 %
54	32.7	-0.2 %
55	37.1	-0.2 %
56	29.3	-1.3 %
57	32.7	-1.8 %
58	31.3	1.0 %
59	30.8	3.5 %
60	35.3	-0.9 %
61	32.7	-0.2 %
62	33.0	1.0 %
63	33.3	1.0 %
64	32.1	1.5 %
65	33.6	-0.7 %
66	31.9	-0.6 %
67	19.5	1.0 %
68	32.1	-1.5 %
69	33.6	-0.2 %
70	30.3	2.0 %
71	28.8	-1.1 %
72	32.4	-0.2 %
73	12.1	-0.4 %
74	27.5	-0.2 %
75	28.8	1.7 %
76	38.7	-1.1 %
77	31.6	1.0 %
78	28.8	-0.4 %
79	25.5	1.5 %
80	25.5	-1.2 %
81	27.1	1.4 %
82	22.8	1.0 %
83	32.4	-1.1 %
84	34.6	-0.4 %
85	29.3	-0.5 %
86	32.4	2.0 %
87	31.6	-0.4 %
88	31.0	1.3 %
89	22.4	2.2 %
90	27.5	-2.6 %
91	24.5	1.2 %
92	26.3	1.2 %
93	28.8	-0.3 %
94	25.5	-1.1 %
95	27.5	1.5 %
96	24.7	3.5 %
97	32.7	2.2 %
98	28.8	-0.8 %
99	13.5	-0.5 %
100	27.3	-0.5 %
101	22.9	2.0 %
102	28.8	2.0 %
103	28.6	-0.7 %
104	34.0	-0.9 %
105	26.5	1.0 %
106	28.1	1.2 %
107	30.3	-0.5 %
108	33.6	1.0 %
109	34.0	-0.1 %
110	33.0	1.4 %
111	36.7	-1.8 %
112	33.3	-0.2 %
113	31.9	1.3 %
114	39.1	1.8 %
115	35.6	-0.7 %
116	33.0	1.3 %
117	37.5	-0.3 %
118	28.6	1.2 %
119	33.3	-0.4 %
120	30.3	-0.4 %
121	30.0	2.0 %
122	34.0	-0.6 %
123	28.3	1.4 %
124	23.2	1.8 %
125	29.8	2.0 %
126	5.4	-1.7 %
127	40.9	-2.0 %
128	38.3	-0.4 %
129	40.4	-0.8 %
130	44.4	-1.2 %
131	33.3	3.5 %
132	30.8	2.4 %
133	31.9	-1.6 %
134	32.4	3.3 %
135	13.0	5.0 %
136	17.2	3.9 %
137	61.0	-3.9 %
138	55.4	-2.4 %
139	34.6	-0.9 %
140	29.5	-0.4 %
141	30.3	2.0 %
142	28.3	2.6 %
143	42.9	-2.3 %
144	42.4	2.0 %
145	36.4	1.0 %
146	32.7	1.0 %
147	24.2	2.2 %
148	23.8	-1.6 %
149	23.2	-0.4 %
150	26.5	-1.8 %
151	25.4	2.0 %
152	23.2	3.0 %
153	32.1	-0.6 %
154	28.3	-1.0 %
155	25.5	1.5 %
156	22.5	2.0 %
157	27.1	-1.4 %
158	23.8	1.2 %
159	27.1	1.2 %
160	24.5	1.9 %
161	18.8	1.3 %
162	16.1	1.5 %
163	22.2	1.6 %
164	28.1	1.3 %
165	36.0	-1.3 %
166	30.0	-1.0 %
167	25.9	-0.9 %
168	25.2	1.6 %
169	13.2	1.8 %
170	5.0	2.0 %
171	20.1	2.2 %
172	32.7	-0.6 %
173	43.9	-2.2 %
174	31.0	-2.2 %
175	24.7	-1.1 %
176	35.6	-1.4 %
177	32.4	-1.2 %
178	35.0	-1.1 %
179	23.8	-0.8 %
180	32.7	-0.6 %
181	20.9	1.0 %
182	18.4	3.0 %
183	21.6	-0.6 %
184	22.6	1.3 %
185	19.7	-0.7 %
186	27.1	-0.1 %
187	26.9	1.2 %
188	14.0	-0.6 %
189	25.0	1.3 %
190	28.8	-0.7 %
191	20.7	2.0 %
192	31.6	-0.4 %
193	33.6	-1.0 %
194	30.8	-0.6 %
195	28.3	-0.4 %
196	27.7	-0.9 %
197	19.0	-0.4 %
198	31.6	1.0 %
199	24.2	-0.4 %
200	22.9	-0.6 %
201	30.3	-0.6 %
202	28.6	1.0 %
203	27.9	-0.7 %
204	25.5	1.2 %
205	28.8	-0.6 %
206	25.7	-0.7 %
207	25.7	-0.5 %
208	21.4	-0.6 %
209	15.9	2.0 %
210	15.9	-0.6 %
211	29.3	1.7 %
212	18.8	1.7 %
213	36.0	-1.0 %
214	31.3	1.4 %
215	25.0	1.0 %
216	25.2	1.3 %
217	21.3	-2.2 %
218	30.0	1.4 %
219	25.2	-1.0 %
220	24.2	2.0 %
221	26.5	-0.4 %
222	31.6	1.3 %
223	30.8	-0.8 %
224	32.1	-0.4 %
225	27.9	1.0 %
226	26.5	-0.8 %
227	28.8	1.0 %
228	6.4	-1.1 %
229	31.9	-0.4 %
230	31.3	2.0 %
231	33.6	-0.2 %
232	27.1	-0.6 %
233	27.9	-0.2 %
234	27.5	-0.4 %
235	33.3	-0.2 %
236	25.5	1.0 %
237	33.6	-0.7 %
238	25.7	1.7 %
239	29.0	-0.6 %
240	26.9	1.0 %
241	28.6	1.3 %
242	22.0	2.0 %
243	32.4	-0.6 %
244	37.9	-0.4 %
245	43.9	-1.0 %
246	31.6	-0.2 %
247	25.9	-0.2 %
248	26.7	-0.2 %
249	32.1	-0.4 %
250	24.0	-0.4 %
251	29.3	-0.8 %
252	29.5	1.0 %
253	23.5	1.0 %
254	7.5	-0.2 %
255	24.2	-1.5 %
256	26.7	-0.5 %
257	26.1	-0.9 %
258	30.8	-0.5 %
259	26.5	-1.3 %
260	27.1	-0.6 %
261	27.1	-1.0 %
262	31.6	-0.7 %
263	28.8	-1.0 %
264	28.8	-0.2 %
265	26.7	3.0 %
266	24.5	1.5 %
267	28.3	-0.1 %
268	28.6	1.0 %
269	34.3	-0.7 %
270	25.9	-0.4 %
271	24.3	1.0 %
272	2.9	-0.9 %
273	24.2	-0.2 %
274	33.6	1.0 %
275	30.3	-0.2 %
276	34.6	-0.3 %
277	32.4	1.3 %
278	23.5	-0.4 %
279	29.0	-0.4 %
280	22.8	1.6 %
281	24.7	-0.9 %
282	22.6	-0.4 %
283	19.8	1.8 %
284	25.0	-0.6 %
285	27.1	-0.4 %
286	21.3	1.8 %
287	36.0	-1.4 %
288	30.5	1.0 %
289	25.2	-1.0 %
290	28.6	-0.1 %
291	24.5	-0.1 %
292	24.3	1.0 %
293	18.7	1.5 %
294	29.3	-0.2 %
295	28.3	-0.7 %
296	26.5	-1.2 %
297	30.0	-0.2 %
298	28.1	1.0 %
299	26.7	-0.6 %
300	28.3	-0.4 %
301	29.8	-0.4 %
302	15.2	-0.6 %
303	6.7	-0.2 %
304	21.8	1.5 %
305	25.9	-0.4 %
306	28.3	-0.2 %
307	27.9	-0.2 %
308	28.1	1.0 %
309	23.2	-0.9 %
310	23.4	-0.2 %
311	21.1	-0.1 %
312	16.4	2.3 %
313	29.8	-1.5 %
314	27.3	2.0 %
315	21.7	-1.1 %
316	22.6	1.0 %
317	18.4	-0.2 %
318	25.9	-0.5 %
319	28.8	-0.4 %
320	23.1	-0.1 %
321	24.2	1.0 %
322	24.0	0.0 %
323	27.3	-0.4 %
324	25.7	1.0 %
325	22.2	-0.1 %
326	22.5	-0.1 %
327	22.5	-0.1 %
328	5.3	-0.1 %
329	29.5	1.0 %
330	27.3	-0.4 %
331	29.3	1.0 %
332	27.7	-0.1 %
333	27.3	-0.2 %
334	20.8	1.0 %
335	26.3	-0.3 %
336	27.5	-0.2 %
337	27.7	1.0 %
338	22.0	2.3 %
339	24.7	-0.8 %
340	30.5	-0.5 %
341	23.5	1.0 %
342	23.4	1.3 %
343	22.9	-0.3 %
344	23.1	-0.4 %
345	22.2	1.0 %
346	23.4	1.3 %
347	23.1	-0.1 %
348	23.1	-0.2 %
349	18.9	-1.0 %
350	8.0	-0.3 %
351	18.8	1.0 %
352	17.8	-0.2 %
353	18.1	-0.6 %
354	21.3	-0.1 %
355	22.6	1.7 %
356	25.2	-0.2 %
357	24.3	-0.6 %
358	26.3	1.2 %
359	25.4	-0.1 %
360	26.1	1.0 %
361	27.7	-0.9 %
362	27.7	-0.3 %
363	23.4	1.0 %
364	25.7	-0.3 %
365	25.5	-0.1 %
366	16.1	2.3 %
367	20.6	-1.0 %
368	20.9	-0.2 %
369	20.3	1.0 %
370	20.7	-0.7 %
371	22.5	1.0 %
372	4.2	1.0 %
373	22.2	1.0 %
374	22.9	-0.9 %
375	17.1	1.2 %
376	22.4	-0.1 %
377	22.9	-0.5 %
378	19.9	1.0 %
379	21.3	-1.1 %
380	21.3	1.0 %
381	19.5	1.0 %
382	14.5	1.1 %
383	24.3	-0.7 %
384	19.7	-0.1 %
385	18.9	-0.4 %
386	19.3	-0.6 %
387	21.8	-0.4 %
388	19.3	-0.2 %
389	16.2	-0.4 %
390	16.1	1.5 %
391	14.3	1.4 %
392	21.1	-0.2 %
393	23.1	-0.5 %
394	14.6	-0.2 %
395	21.4	-0.2 %
396	17.8	-0.5 %
397	17.7	-1.4 %
398	14.8	-0.4 %
399	18.1	-0.4 %
400	21.4	-0.8 %
401	13.4	1.0 %
402	14.2	1.0 %
403	21.6	-0.4 %
404	16.6	1.0 %
405	14.6	-0.3 %
406	15.9	1.0 %
407	9.2	-0.1 %
408	22.6	2.0 %
409	23.5	-0.2 %
410	23.4	1.0 %
411	22.6	-0.1 %
412	15.1	1.0 %
413	19.1	-0.1 %
414	6.7	-0.1 %
415	14.0	-0.2 %
416	24.7	1.0 %
417	22.4	1.0 %
418	22.0	1.0 %
419	12.6	-0.4 %
420	19.7	-0.8 %
421	17.2	-0.6 %
422	2.4	-0.1 %
423	23.2	-0.2 %
424	22.4	1.0 %
425	17.6	2.4 %
426	21.2	1.0 %
427	25.7	-1.1 %
428	25.4	-0.3 %
429	25.7	-0.2 %
430	24.7	1.0 %
431	19.7	-2.0 %
432	18.9	-0.2 %
433	22.2	1.2 %
434	7.8	1.0 %
435	23.7	-0.1 %
436	21.7	1.0 %
437	20.8	-0.2 %
438	22.5	-0.2 %
439	18.3	-0.2 %
440	10.0	2.3 %
441	24.3	-2.0 %
442	20.8	-0.5 %
443	20.2	1.0 %
444	20.5	1.0 %
445	16.7	1.0 %
446	18.5	1.0 %
447	8.1	1.2 %
448	23.7	-0.4 %
449	21.8	-0.4 %
450	22.8	-0.4 %
451	22.9	-0.2 %
452	20.5	1.0 %
453	17.3	3.3 %
454	28.3	-0.8 %
455	24.3	-0.6 %
456	5.8	-0.6 %
457	5.5	-0.6 %
458	20.7	1.0 %
459	21.2	1.0 %
460	18.0	1.2 %
461	23.5	-0.7 %
462	19.8	1.2 %
463	17.5	2.8 %
464	22.0	-0.2 %
465	16.7	-0.7 %
466	17.9	1.0 %
467	17.0	-0.8 %
468	9.5	-0.4 %
469	18.6	1.0 %
470	21.3	1.3 %
471	20.0	1.4 %
472	19.6	-0.7 %
473	19.1	1.7 %
474	20.5	-1.0 %
475	17.3	-0.7 %
476	10.9	2.0 %
477	16.3	2.1 %
478	23.7	-2.4 %
479	14.2	2.2 %
480	16.7	-2.8 %
480.3	13.7	1.5 %