Richard Lo 2019/02/17 訓練日誌

Richard Lo 苗栗
ID 237861

28 位追隨者

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Richard Lo

全馬 | 06:17:10 | 08:53/km | 第77馬

2019 慢城詩話路跑賽

官方成績
日期	2019-02-17
成績	06:17:10
總名次	- / -
分組名次	- / -
平均速度	08:53/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:40'04")

00:40'04" (+01'36")

01:18'32"

10 km

(01:18'32")

00:38'28"

15 km

(01:58'02")

00:39'30" (+01'02")

01:22'12" (+03'40")

20 km

(02:40'44")

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

25 km

(03:19'41")

00:38'57" (+00'29")

01:22'33" (+04'01")

30 km

(04:03'17")

00:43'36" (+05'08")

35 km

(04:44'12")

00:40'55" (+02'27")

01:22'37" (+04'05")

40 km

(05:25'54")

00:41'42" (+03'14")

Finish

(06:17:10)

日期: 2019-02-17 06:00 - 總爬升: 1088 m - 平均心率: 151 - 卡路里: 2733 Cal - 平均步頻: 172 - 溫度: 17°C - 濕度: 82% - PM2.5: 良好(12)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'48"

(07'48")

07'48" (+00'43")

1000 / 1000

07'40"

(15'28")

07'40" (+00'35")

1000 / 2000

07'45"

(23'14")

07'45" (+00'40")

1000 / 3000

07'49"

(31'03")

07'49" (+00'44")

1000 / 4000

08'52"

(39'55")

08'52" (+01'47")

1000 / 5000

展開計圈分析

07'14"

(47'10")

07'14" (+00'09")

1000 / 6000

08'16"

(55'27")

08'16" (+01'11")

1000 / 7000

07'06"

(01:02'34")

07'06" (+00'01")

1000 / 8000

08'20"

(01:10'54")

08'20" (+01'15")

1000 / 9000

07'28"

(01:18'23")

07'28" (+00'23")

1000 / 10000

08'05"

(01:26'29")

08'05" (+01'00")

1000 / 11000

07'43"

(01:34'12")

07'43" (+00'38")

1000 / 12000

07'57"

(01:42'09")

07'57" (+00'52")

1000 / 13000

08'34"

(01:50'43")

08'34" (+01'29")

1000 / 14000

07'09"

(01:57'53")

07'09" (+00'04")

1000 / 15000

09'20"

(02:07'13")

09'20" (+02'15")

1000 / 16000

08'10"

(02:15'23")

08'10" (+01'05")

1000 / 17000

08'49"

(02:24'13")

08'49" (+01'44")

1000 / 18000

07'30"

(02:31'43")

07'30" (+00'25")

1000 / 19000

08'52"

(02:40'35")

08'52" (+01'47")

1000 / 20000

08'04"

(02:48'40")

08'04" (+00'59")

1000 / 21000

07'30"

(02:56'10")

07'30" (+00'25")

1000 / 22000

08'19"

(03:04'29")

08'19" (+01'14")

1000 / 23000

07'05"

(03:11'35")

07'05"

1000 / 24000

07'57"

(03:19'32")

07'57" (+00'52")

1000 / 25000

08'12"

(03:27'45")

08'12" (+01'07")

1000 / 26000

08'40"

(03:36'25")

08'40" (+01'35")

1000 / 27000

09'08"

(03:45'34")

09'08" (+02'03")

1000 / 28000

07'56"

(03:53'31")

07'56" (+00'51")

1000 / 29000

09'37"

(04:03'08")

09'37" (+02'32")

1000 / 30000

07'24"

(04:10'33")

07'24" (+00'19")

1000 / 31000

07'45"

(04:18'19")

07'45" (+00'40")

1000 / 32000

08'41"

(04:27'00")

08'41" (+01'36")

1000 / 33000

08'05"

(04:35'06")

08'05" (+01'00")

1000 / 34000

08'56"

(04:44'03")

08'56" (+01'51")

1000 / 35000

08'24"

(04:52'28")

08'24" (+01'19")

1000 / 36000

09'17"

(05:01'45")

09'17" (+02'12")

1000 / 37000

08'00"

(05:09'45")

08'00" (+00'55")

1000 / 38000

08'37"

(05:18'23")

08'37" (+01'32")

1000 / 39000

07'22"

(05:25'45")

07'22" (+00'17")

1000 / 40000

08'03"

(05:33'49")

08'03" (+00'58")

1000 / 41000

08'35"

(05:42'25")

08'35" (+01'30")

1000 / 42000

08'32"

(05:50'57")

08'32" (+01'27")

1000 / 43000

08'01"

(05:58'59")

08'01" (+00'56")

1000 / 44000

09'22"

(06:08'22")

09'22" (+02'17")

1000 / 45000

08'45"

(06:17'07")

08'45" (+01'40")

1000 / 46000

賽前宣言: Run as I can!!

賽後評分: 整體規劃佳，補給超豐盛，賽後更有熱水洗澡，只是賽道起起伏伏有點硬，全馬更加碼到45KM
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

2月累積里程 : 271.20 km

TCX 上傳 | 5 years ago

林克敏, 發哥和其他 9 人說推

留言

發哥恭喜完賽👏🏻👏🏻👏🏻

2019-02-17 23:21 ·

1 個人推


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'57"	00:07'57"
2	07'40"	00:15'37"
3	07'46"	00:23'23"
4	07'49"	00:31'12"
5	08'52"	00:40'04"
6	07'15"	00:47'19"
7	08'17"	00:55'36"
8	07'07"	01:02'43"
9	08'20"	01:11'03"
10	07'29"	01:18'32"
11	08'05"	01:26'37"
12	07'44"	01:34'21"
13	07'57"	01:42'18"
14	08'34"	01:50'52"
15	07'10"	01:58'02"
16	09'20"	02:07'22"
17	08'10"	02:15'32"
18	08'50"	02:24'22"
19	07'30"	02:31'52"
20	08'52"	02:40'44"
21	08'05"	02:48'49"
22	07'30"	02:56'19"
23	08'19"	03:04'38"
24	07'06"	03:11'44"
25	07'57"	03:19'41"
26	08'13"	03:27'54"
27	08'40"	03:36'34"
28	09'09"	03:45'43"
29	07'57"	03:53'40"
30	09'37"	04:03'17"
31	07'25"	04:10'42"
32	07'46"	04:18'28"
33	08'41"	04:27'09"
34	08'06"	04:35'15"
35	08'57"	04:44'12"
36	08'25"	04:52'37"
37	09'17"	05:01'54"
38	08'00"	05:09'54"
39	08'38"	05:18'32"
40	07'22"	05:25'54"
41	08'04"	05:33'58"
42	08'36"	05:42'34"
43	08'32"	05:51'06"
44	08'02"	05:59'08"
45	09'23"	06:08'31"
46	08'45"	06:17'16"
46.0	09'47"	06:17'19"