阿榮叔 2019/01/20 訓練日誌 | Marathon's World

阿榮叔台中
ID 242662

10 位追隨者

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54.0 km | 07:22:14 | 08:11/km | 第43馬

2019 尖石鄉鎮西堡~祖靈之鑰(勇)超級馬拉松

官方成績
日期	2019-01-20
成績	07:22:14
總名次	- / -
分組名次	- / -
平均速度	08:11/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'27")

00:32'27" (+01'00")

01:09'53" (+03'22")

10 km

(01:09'53")

00:37'26" (+05'59")

15 km

(01:52'58")

00:43'05" (+11'38")

01:32'30" (+25'59")

20 km

(02:42'23")

00:49'25" (+17'58")

25 km

(03:21'43")

00:39'20" (+07'53")

01:24'32" (+18'01")

30 km

(04:06'55")

00:45'12" (+13'45")

35 km

(05:07'37")

01:00'42" (+29'15")

01:32'09" (+25'38")

40 km

(05:39'04")

00:31'27"

45 km

(06:12'51")

00:33'47" (+02'20")

01:06'31"

50 km

(06:45'35")

00:32'44" (+01'17")

Finish

(07:22:14)

日期: 2019-01-20 05:32 - 總爬升: 1664 m - 平均心率: 140 - 卡路里: 3072 Cal - 平均步頻: 158 - 溫度: 18°C - 濕度: 86% - PM2.5: 不佳(54)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

08'41"

(08'41")

08'41" (+04'22")

1000 / 1000

2

06'55"

(15'37")

06'55" (+02'36")

1000 / 2000

3

07'02"

(22'40")

07'02" (+02'43")

1000 / 3000

4

05'27"

(28'07")

05'27" (+01'08")

1000 / 4000

5

04'19"

(32'26")

04'19"

1000 / 5000

展開計圈分析

6

07'15"

(39'41")

07'15" (+02'56")

1000 / 6000

7

06'58"

(46'40")

06'58" (+02'39")

1000 / 7000

8

06'35"

(53'15")

06'35" (+02'16")

1000 / 8000

9

08'41"

(01:01'57")

08'41" (+04'22")

1000 / 9000

10

07'56"

(01:09'53")

07'56" (+03'37")

1000 / 10000

11

06'12"

(01:16'06")

06'12" (+01'53")

1000 / 11000

12

08'22"

(01:24'28")

08'22" (+04'03")

1000 / 12000

13

08'04"

(01:32'33")

08'04" (+03'45")

1000 / 13000

14

10'41"

(01:43'14")

10'41" (+06'22")

1000 / 14000

15

09'42"

(01:52'57")

09'42" (+05'23")

1000 / 15000

16

09'29"

(02:02'27")

09'29" (+05'10")

1000 / 16000

17

08'09"

(02:10'37")

08'09" (+03'50")

1000 / 17000

18

11'09"

(02:21'46")

11'09" (+06'50")

1000 / 18000

19

11'47"

(02:33'34")

11'47" (+07'28")

1000 / 19000

20

08'48"

(02:42'22")

08'48" (+04'29")

1000 / 20000

21

11'50"

(02:54'13")

11'50" (+07'31")

1000 / 21000

22

07'28"

(03:01'42")

07'28" (+03'09")

1000 / 22000

23

05'44"

(03:07'26")

05'44" (+01'25")

1000 / 23000

24

08'34"

(03:16'01")

08'34" (+04'15")

1000 / 24000

25

05'41"

(03:21'43")

05'41" (+01'22")

1000 / 25000

26

06'23"

(03:28'06")

06'23" (+02'04")

1000 / 26000

27

05'24"

(03:33'31")

05'24" (+01'05")

1000 / 27000

28

13'17"

(03:46'48")

13'17" (+08'58")

1000 / 28000

29

09'48"

(03:56'37")

09'48" (+05'29")

1000 / 29000

30

10'18"

(04:06'55")

10'18" (+05'59")

1000 / 30000

31

10'28"

(04:17'24")

10'28" (+06'09")

1000 / 31000

32

11'21"

(04:28'46")

11'21" (+07'02")

1000 / 32000

33

14'03"

(04:42'49")

14'03" (+09'44")

1000 / 33000

34

10'57"

(04:53'47")

10'57" (+06'38")

1000 / 34000

35

13'49"

(05:07'36")

13'49" (+09'30")

1000 / 35000

36

06'10"

(05:13'47")

06'10" (+01'51")

1000 / 36000

37

05'51"

(05:19'38")

05'51" (+01'32")

1000 / 37000

38

07'58"

(05:27'37")

07'58" (+03'39")

1000 / 38000

39

05'22"

(05:33'00")

05'22" (+01'03")

1000 / 39000

40

06'04"

(05:39'04")

06'04" (+01'45")

1000 / 40000

41

05'42"

(05:44'47")

05'42" (+01'23")

1000 / 41000

42

05'36"

(05:50'23")

05'36" (+01'17")

1000 / 42000

43

08'55"

(05:59'19")

08'55" (+04'36")

1000 / 43000

44

06'10"

(06:05'29")

06'10" (+01'51")

1000 / 44000

45

07'21"

(06:12'50")

07'21" (+03'02")

1000 / 45000

46

05'58"

(06:18'49")

05'58" (+01'39")

1000 / 46000

47

08'38"

(06:27'28")

08'38" (+04'19")

1000 / 47000

48

06'14"

(06:33'42")

06'14" (+01'55")

1000 / 48000

49

05'50"

(06:39'33")

05'50" (+01'31")

1000 / 49000

50

06'01"

(06:45'35")

06'01" (+01'42")

1000 / 50000

51

08'04"

(06:53'39")

08'04" (+03'45")

1000 / 51000

52

06'30"

(07:00'09")

06'30" (+02'11")

1000 / 52000

53

07'29"

(07:07'39")

07'29" (+03'10")

1000 / 53000

54

07'59"

(07:15'39")

07'59" (+03'40")

1000 / 54000

賽後評分: 鎮西堡賽事讚!雖然坡很陡，但是風景秀麗，享受跑步樂趣
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~133	65~79%
2:M馬拉松配速區	133~150	79~89%
3:T乳酸耐力區	150~155	89~92%
4:A無氧耐力區	155~164	92~97.5%
5:I最大耗氧區	164~169	97.5~100%
最大心率為169 點此去設定最大心率

1月累積里程 : 115.56 km

TCX 上傳 | 5 years ago

Rarry Lin 說推

·


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'41"	00:08'41"
2	06'56"	00:15'37"
3	07'03"	00:22'40"
4	05'27"	00:28'07"
5	04'20"	00:32'27"
6	07'14"	00:39'41"
7	06'59"	00:46'40"
8	06'36"	00:53'16"
9	08'41"	01:01'57"
10	07'56"	01:09'53"
11	06'13"	01:16'06"
12	08'23"	01:24'29"
13	08'04"	01:32'33"
14	10'42"	01:43'15"
15	09'43"	01:52'58"
16	09'30"	02:02'28"
17	08'09"	02:10'37"
18	11'10"	02:21'47"
19	11'47"	02:33'34"
20	08'49"	02:42'23"
21	11'51"	02:54'14"
22	07'29"	03:01'43"
23	05'44"	03:07'27"
24	08'34"	03:16'01"
25	05'42"	03:21'43"
26	06'24"	03:28'07"
27	05'24"	03:33'31"
28	13'17"	03:46'48"
29	09'49"	03:56'37"
30	10'18"	04:06'55"
31	10'29"	04:17'24"
32	11'22"	04:28'46"
33	14'04"	04:42'50"
34	10'57"	04:53'47"
35	13'50"	05:07'37"
36	06'10"	05:13'47"
37	05'53"	05:19'40"
38	07'57"	05:27'37"
39	05'23"	05:33'00"
40	06'04"	05:39'04"
41	05'44"	05:44'48"
42	05'35"	05:50'23"
43	08'56"	05:59'19"
44	06'11"	06:05'30"
45	07'21"	06:12'51"
46	05'58"	06:18'49"
47	08'39"	06:27'28"
48	06'15"	06:33'43"
49	05'50"	06:39'33"
50	06'02"	06:45'35"
51	08'04"	06:53'39"
52	06'30"	07:00'09"
53	07'30"	07:07'39"
54	08'00"	07:15'39"
54.8	08'34"	07:22'14"

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朋友動態

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10.1 km | 00:48:59 | 04:51/km

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42.5 km | 04:19:33 | 06:06/km

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林淦鈿（淦哥）回應了 Safe Chen的訓練日誌 : "哇！四點就跑步"

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1.5 km | 00:22:36 | 14:57/km

Inna Chang 上傳了新日誌

8.9 km | 00:42:01 | 12.8 km/h

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3.0 km | 00:14:33 | 04:50/km