小古 2023/03/11 訓練日誌

小古台中
ID 520946

2 位追隨者

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小古

45.0 km | 07:36:20 | 10:08/km | 第4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	07:36:20
總名次	162 / 221
分組名次	119 / 153
平均速度	10:08/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:41'21")

00:41'21"

01:25'17"

10 km

(01:25'17")

00:43'56" (+02'35")

15 km

(02:15'18")

00:50'01" (+08'40")

01:42'57" (+17'40")

20 km

(03:08'14")

00:52'56" (+11'35")

25 km

(04:02'41")

00:54'27" (+13'06")

01:43'25" (+18'08")

30 km

(04:51'39")

00:48'58" (+07'37")

35 km

(05:48'06")

00:56'27" (+15'06")

01:54'42" (+29'25")

40 km

(06:46'21")

00:58'15" (+16'54")

45 km

(07:33'08")

00:46'47" (+05'26")

00:00'00"

Finish

(07:36:20)

日期: 2023-03-11 07:00 - 總爬升: 608 m - 平均心率: 118 - 卡路里: 2781 Cal - 平均步頻: 150 - 溫度: 18°C - 濕度: 69%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

09'01"

(09'01")

09'01" (+02'48")

1000 / 1000

07'43"

(16'45")

07'43" (+01'30")

1000 / 2000

08'12"

(24'57")

08'12" (+01'59")

1000 / 3000

08'39"

(33'37")

08'39" (+02'26")

1000 / 4000

07'44"

(41'21")

07'44" (+01'31")

1000 / 5000

展開計圈分析

07'48"

(49'10")

07'48" (+01'35")

1000 / 6000

10'26"

(59'37")

10'26" (+04'13")

1000 / 7000

08'26"

(01:08'03")

08'26" (+02'13")

1000 / 8000

07'26"

(01:15'30")

07'26" (+01'13")

1000 / 9000

09'46"

(01:25'17")

09'46" (+03'33")

1000 / 10000

11'55"

(01:37'12")

11'55" (+05'42")

1000 / 11000

09'31"

(01:46'44")

09'31" (+03'18")

1000 / 12000

07'57"

(01:54'41")

07'57" (+01'44")

1000 / 13000

07'55"

(02:02'37")

07'55" (+01'42")

1000 / 14000

12'41"

(02:15'18")

12'41" (+06'28")

1000 / 15000

08'33"

(02:23'52")

08'33" (+02'20")

1000 / 16000

13'00"

(02:36'52")

13'00" (+06'47")

1000 / 17000

08'51"

(02:45'43")

08'51" (+02'38")

1000 / 18000

11'21"

(02:57'05")

11'21" (+05'08")

1000 / 19000

11'08"

(03:08'14")

11'08" (+04'55")

1000 / 20000

13'20"

(03:21'34")

13'20" (+07'07")

1000 / 21000

14'25"

(03:36'00")

14'25" (+08'12")

1000 / 22000

13'37"

(03:49'38")

13'37" (+07'24")

1000 / 23000

06'47"

(03:56'25")

06'47" (+00'34")

1000 / 24000

06'13"

(04:02'39")

06'13"

1000 / 25000

09'20"

(04:11'59")

09'20" (+03'07")

1000 / 26000

06'39"

(04:18'39")

06'39" (+00'26")

1000 / 27000

09'20"

(04:27'59")

09'20" (+03'07")

1000 / 28000

11'58"

(04:39'58")

11'58" (+05'45")

1000 / 29000

11'41"

(04:51'40")

11'41" (+05'28")

1000 / 30000

12'17"

(05:03'57")

12'17" (+06'04")

1000 / 31000

11'58"

(05:15'56")

11'58" (+05'45")

1000 / 32000

09'12"

(05:25'08")

09'12" (+02'59")

1000 / 33000

08'19"

(05:33'28")

08'19" (+02'06")

1000 / 34000

14'38"

(05:48'07")

14'38" (+08'25")

1000 / 35000

11'48"

(05:59'55")

11'48" (+05'35")

1000 / 36000

19'30"

(06:19'26")

19'30" (+13'17")

1000 / 37000

08'24"

(06:27'50")

08'24" (+02'11")

1000 / 38000

08'21"

(06:36'11")

08'21" (+02'08")

1000 / 39000

10'10"

(06:46'22")

10'10" (+03'57")

1000 / 40000

09'04"

(06:55'27")

09'04" (+02'51")

1000 / 41000

09'11"

(07:04'39")

09'11" (+02'58")

1000 / 42000

13'22"

(07:18'01")

13'22" (+07'09")

1000 / 43000

08'17"

(07:26'18")

08'17" (+02'04")

1000 / 44000

06'50"

(07:33'09")

06'50" (+00'37")

1000 / 45000

台中

小古

留言

台中

小古

留言

台中

小古

留言

賽後評分: 環島一日遊
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 145.53 km

Saucony Endorpin Speed 3 累積 : 579.4 km

TCX 2.0 上傳 | 1 year ago

曾國華說推

留言


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'01"	00:09'01"
2	07'44"	00:16'45"
3	08'12"	00:24'57"
4	08'40"	00:33'37"
5	07'44"	00:41'21"
6	07'49"	00:49'10"
7	10'27"	00:59'37"
8	08'26"	01:08'03"
9	07'27"	01:15'30"
10	09'47"	01:25'17"
11	11'55"	01:37'12"
12	09'32"	01:46'44"
13	07'57"	01:54'41"
14	07'56"	02:02'37"
15	12'41"	02:15'18"
16	08'34"	02:23'52"
17	13'00"	02:36'52"
18	08'51"	02:45'43"
19	11'22"	02:57'05"
20	11'09"	03:08'14"
21	13'20"	03:21'34"
22	14'26"	03:36'00"
23	14'39"	03:50'39"
24	05'46"	03:56'25"
25	06'16"	04:02'41"
26	09'18"	04:11'59"
27	06'40"	04:18'39"
28	09'21"	04:28'00"
29	11'58"	04:39'58"
30	11'41"	04:51'39"
31	12'17"	05:03'56"
32	11'59"	05:15'55"
33	09'13"	05:25'08"
34	08'19"	05:33'27"
35	14'39"	05:48'06"
36	11'48"	05:59'54"
37	19'31"	06:19'25"
38	08'24"	06:27'49"
39	08'21"	06:36'10"
40	10'11"	06:46'21"
41	09'05"	06:55'26"
42	09'12"	07:04'38"
43	13'22"	07:18'00"
44	08'17"	07:26'17"
45	06'51"	07:33'08"
45.5	08'03"	07:37'34"