梁育誠 2018/11/18 訓練日誌 | Marathon's World

梁育誠台中
ID 368607

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1.9 km + 90.0 km + 21.1 km | 06:56:24

Challenge亞太錦標賽113K

官方成績
日期	2018-11-18
成績	06:56:24
總名次	- / -
分組名次	- / -
平均速度

日期: 2018-11-18 06:10 - 總爬升: 303 m - 平均心率: 158 - 卡路里: 4276 Cal - 平均步頻: 160 - 溫度: 23°C - 濕度: 85% - PM2.5: 良好(<2)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

12'35"

(12'35")

25'10" (+23'28")

500 / 500

2

12'21"

(24'56")

24'43" (+23'01")

500 / 1000

3

13'14"

(38'11")

26'28" (+24'46")

500 / 1500

4

13'06"

(51'17")

26'13" (+24'31")

500 / 2000

5

01'29"

(52'47")

24'45" (+23'03")

60 / 2060

展開計圈分析

6

11'43"

(01:04'30")

13'18" (+11'36")

880 / 2940

7

11'34"

(01:16'05")

02'18" (+00'36")

5000 / 7940

8

08'31"

(01:24'36")

01'42"

5000 / 12940

9

10'41"

(01:35'17")

02'08" (+00'26")

5000 / 17940

10

09'13"

(01:44'31")

01'50" (+00'08")

5000 / 22940

11

09'07"

(01:53'38")

01'49" (+00'07")

5000 / 27940

12

09'49"

(02:03'28")

01'57" (+00'15")

5000 / 32940

13

10'03"

(02:13'32")

02'00" (+00'18")

5000 / 37940

14

10'42"

(02:24'14")

02'08" (+00'26")

5000 / 42940

15

10'27"

(02:34'41")

02'05" (+00'23")

5000 / 47940

16

10'49"

(02:45'31")

02'09" (+00'27")

5000 / 52940

17

11'43"

(02:57'14")

02'20" (+00'38")

5000 / 57940

18

09'44"

(03:06'59")

01'56" (+00'14")

5000 / 62940

19

10'17"

(03:17'16")

02'03" (+00'21")

5000 / 67940

20

09'54"

(03:27'11")

01'58" (+00'16")

5000 / 72940

21

10'46"

(03:37'57")

02'09" (+00'27")

5000 / 77940

22

10'57"

(03:48'55")

02'11" (+00'29")

5000 / 82940

23

11'25"

(04:00'20")

02'17" (+00'35")

5000 / 87940

24

11'39"

(04:11'59")

02'41" (+00'59")

4322 / 92262

25

05'02"

(04:17'02")

30'07" (+28'25")

167 / 92429

26

06'54"

(04:23'56")

06'54" (+05'12")

1000 / 93429

27

06'34"

(04:30'31")

06'34" (+04'52")

1000 / 94429

28

06'31"

(04:37'03")

06'31" (+04'49")

1000 / 95429

29

09'01"

(04:46'05")

09'01" (+07'19")

1000 / 96429

30

08'20"

(04:54'25")

08'20" (+06'38")

1000 / 97429

31

08'04"

(05:02'30")

08'04" (+06'22")

1000 / 98429

32

08'11"

(05:10'41")

08'11" (+06'29")

1000 / 99429

33

06'18"

(05:17'00")

06'18" (+04'36")

1000 / 100429

34

07'54"

(05:24'55")

07'54" (+06'12")

1000 / 101429

35

07'26"

(05:32'21")

07'26" (+05'44")

1000 / 102429

36

07'34"

(05:39'56")

07'34" (+05'52")

1000 / 103429

37

09'04"

(05:49'00")

09'04" (+07'22")

1000 / 104429

38

07'10"

(05:56'11")

07'10" (+05'28")

1000 / 105429

39

07'21"

(06:03'33")

07'21" (+05'39")

1000 / 106429

40

06'50"

(06:10'23")

06'50" (+05'08")

1000 / 107429

41

07'56"

(06:18'20")

07'56" (+06'14")

1000 / 108429

42

07'57"

(06:26'18")

07'57" (+06'15")

1000 / 109429

43

08'02"

(06:34'20")

08'02" (+06'20")

1000 / 110429

44

07'57"

(06:42'17")

07'57" (+06'15")

1000 / 111429

45

07'26"

(06:49'44")

07'26" (+05'44")

1000 / 112429

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

11月累積里程 : 43.27 km

TCX 上傳 | 5 years ago

威諾和 Rarry Lin 說推

·


	目標心跳區間: 120~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	24'57"	00:24'57"
2	26'21"	00:51'18"
3	13'40"	01:04'58"
4	02'52"	01:07'50"
5	01'57"	01:09'47"
6	02'12"	01:11'59"
7	02'06"	01:14'05"
8	02'06"	01:16'11"
9	01'39"	01:17'50"
10	01'37"	01:19'27"
11	01'33"	01:21'00"
12	01'27"	01:22'27"
13	02'17"	01:24'44"
14	02'20"	01:27'04"
15	02'05"	01:29'09"
16	02'23"	01:31'32"
17	01'58"	01:33'30"
18	02'00"	01:35'30"
19	01'48"	01:37'18"
20	01'36"	01:38'54"
21	01'45"	01:40'39"
22	02'15"	01:42'54"
23	01'47"	01:44'41"
24	01'37"	01:46'18"
25	01'47"	01:48'05"
26	01'53"	01:49'58"
27	01'55"	01:51'53"
28	01'53"	01:53'46"
29	01'53"	01:55'39"
30	01'54"	01:57'33"
31	02'03"	01:59'36"
32	02'07"	02:01'43"
33	01'56"	02:03'39"
34	02'00"	02:05'39"
35	01'46"	02:07'25"
36	02'01"	02:09'26"
37	02'19"	02:11'45"
38	01'54"	02:13'39"
39	01'49"	02:15'28"
40	02'29"	02:17'57"
41	02'19"	02:20'16"
42	02'13"	02:22'29"
43	01'54"	02:24'23"
44	02'03"	02:26'26"
45	02'11"	02:28'37"
46	02'15"	02:30'52"
47	02'09"	02:33'01"
48	01'48"	02:34'49"
49	02'01"	02:36'50"
50	02'14"	02:39'04"
51	02'15"	02:41'19"
52	02'09"	02:43'28"
53	02'15"	02:45'43"
54	02'14"	02:47'57"
55	02'19"	02:50'16"
56	02'34"	02:52'50"
57	02'30"	02:55'20"
58	02'07"	02:57'27"
59	01'47"	02:59'14"
60	01'54"	03:01'08"
61	02'06"	03:03'14"
62	01'56"	03:05'10"
63	01'57"	03:07'07"
64	01'58"	03:09'05"
65	01'54"	03:10'59"
66	01'59"	03:12'58"
67	02'28"	03:15'26"
68	01'58"	03:17'24"
69	01'59"	03:19'23"
70	01'52"	03:21'15"
71	01'56"	03:23'11"
72	02'10"	03:25'21"
73	02'04"	03:27'25"
74	01'45"	03:29'10"
75	02'27"	03:31'37"
76	02'26"	03:34'03"
77	02'14"	03:36'17"
78	01'48"	03:38'05"
79	02'11"	03:40'16"
80	02'07"	03:42'23"
81	02'19"	03:44'42"
82	02'22"	03:47'04"
83	01'59"	03:49'03"
84	02'17"	03:51'20"
85	02'12"	03:53'32"
86	02'29"	03:56'01"
87	02'05"	03:58'06"
88	02'31"	04:00'37"
89	02'12"	04:02'49"
90	02'16"	04:05'05"
91	02'44"	04:07'49"
92	02'29"	04:10'18"
93	11'09"	04:21'27"
94	06'12"	04:27'39"
95	06'35"	04:34'14"
96	07'42"	04:41'56"
97	08'42"	04:50'38"
98	08'16"	04:58'54"
99	08'48"	05:07'42"
100	06'43"	05:14'25"
101	06'09"	05:20'34"
102	08'23"	05:28'57"
103	07'43"	05:36'40"
104	08'39"	05:45'19"
105	08'09"	05:53'28"
106	06'28"	05:59'56"
107	07'30"	06:07'26"
108	06'54"	06:14'20"
109	08'53"	06:23'13"
110	08'12"	06:31'25"
111	06'52"	06:38'17"
112	08'33"	06:46'50"
113.0	09'57"	06:56'25"

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