池東旭 2020/01/12 訓練日誌

池東旭台南
ID 58868

13 位追隨者

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池東旭

50.0 km | 07:14:10 | 08:41/km | 第72馬

2020 陽明山超級馬拉松

官方成績
日期	2020-01-12
成績	07:14:10
總名次	76 / 125
分組名次	17 / 25
平均速度	08:41/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:45'46")

00:45'46" (+19'13")

01:33'59" (+28'30")

10 km

(01:33'59")

00:48'13" (+21'40")

15 km

(02:11'29")

00:37'30" (+10'57")

01:23'18" (+17'49")

20 km

(02:57'17")

00:45'48" (+19'15")

25 km

(03:35'12")

00:37'55" (+11'22")

01:29'48" (+24'19")

30 km

(04:27'05")

00:51'53" (+25'20")

35 km

(05:15'09")

00:48'04" (+21'31")

01:41'08" (+35'39")

40 km

(06:08'13")

00:53'04" (+26'31")

45 km

(06:47'09")

00:38'56" (+12'23")

01:05'29"

50 km

(07:13'42")

00:26'33"

Finish

(07:14:10)

日期: 2020-01-12 06:00 - 總爬升: 1320 m - 平均心率: 146 - 卡路里: 2831 Cal - 總步數: 62694 - 平均步頻: 144 - 平均步幅: 77 cm - 溫度: 10°C - 濕度: 94%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'27"

(08'27")

08'26" (+02'28")

1001 / 1001

155 / 75

09'17"

(17'44")

09'16" (+03'18")

1001 / 2002

152 / 70

09'30"

(27'14")

09'29" (+03'31")

1000 / 3003

143 / 73

08'34"

(35'48")

08'33" (+02'35")

1001 / 4004

151 / 77

10'28"

(46'16")

10'27" (+04'29")

1000 / 5005

141 / 67

展開計圈分析

08'33"

(54'49")

08'32" (+02'34")

1001 / 6006

133 / 87

09'20"

(01:04'09")

09'19" (+03'21")

1000 / 7007

142 / 75

09'56"

(01:14'05")

09'55" (+03'57")

1000 / 8008

135 / 74

10'25"

(01:24'30")

10'24" (+04'26")

1000 / 9008

117 / 81

13'18"

(01:37'48")

13'17" (+07'19")

1000 / 10009

103 / 72

06'13"

(01:44'01")

06'12" (+00'14")

1002 / 11012

187 / 85

06'32"

(01:50'33")

06'31" (+00'33")

1001 / 12013

185 / 82

06'29"

(01:57'02")

06'28" (+00'30")

1002 / 13015

182 / 84

08'19"

(02:05'21")

08'17" (+02'19")

1002 / 14018

157 / 76

08'52"

(02:14'13")

08'50" (+02'52")

1002 / 15020

152 / 74

07'32"

(02:21'45")

07'31" (+01'33")

1001 / 16021

169 / 78

07'46"

(02:29'31")

07'45" (+01'47")

1000 / 17022

166 / 77

08'25"

(02:37'56")

08'24" (+02'26")

1001 / 18023

145 / 81

11'43"

(02:49'39")

11'42" (+05'44")

1000 / 19024

127 / 66

11'10"

(03:00'49")

11'09" (+05'11")

1001 / 20025

128 / 69

09'27"

(03:10'16")

09'26" (+03'28")

1000 / 21026

128 / 82

06'22"

(03:16'38")

06'21" (+00'23")

1001 / 22027

171 / 91

06'54"

(03:23'32")

06'53" (+00'55")

1001 / 23028

171 / 84

05'59"

(03:29'31")

05'58"

1001 / 24030

189 / 88

09'02"

(03:38'33")

09'00" (+03'02")

1001 / 25032

112 / 98

11'05"

(03:49'38")

11'04" (+05'06")

1000 / 26033

78 / 114

14'23"

(04:04'01")

14'22" (+08'24")

1000 / 27034

113 / 61

10'31"

(04:14'32")

10'30" (+04'32")

1000 / 28035

148 / 64

07'05"

(04:21'37")

07'04" (+01'06")

1001 / 29036

179 / 78

10'03"

(04:31'40")

10'02" (+04'04")

1001 / 30038

145 / 68

10'12"

(04:41'52")

10'11" (+04'13")

1000 / 31038

127 / 76

08'28"

(04:50'20")

08'27" (+02'29")

1000 / 32039

157 / 75

08'11"

(04:58'31")

08'09" (+02'11")

1002 / 33041

156 / 78

12'33"

(05:11'04")

12'32" (+06'34")

1000 / 34042

120 / 66

08'52"

(05:19'56")

08'51" (+02'53")

1001 / 35043

162 / 69

10'46"

(05:30'42")

10'45" (+04'47")

1000 / 36043

127 / 73

11'18"

(05:42'00")

11'17" (+05'19")

1000 / 37043

123 / 71

12'13"

(05:54'13")

12'12" (+06'14")

1000 / 38044

123 / 66

11'14"

(06:05'27")

11'11" (+05'13")

1003 / 39047

122 / 73

06'41"

(06:12'08")

06'40" (+00'42")

1001 / 40049

185 / 80

06'54"

(06:19'02")

06'53" (+00'55")

1000 / 41050

183 / 79

06'40"

(06:25'42")

06'39" (+00'41")

1001 / 42052

177 / 84

06'21"

(06:32'03")

06'20" (+00'22")

1001 / 43053

181 / 87

11'38"

(06:43'41")

11'37" (+05'39")

1001 / 44054

127 / 67

07'31"

(06:51'12")

07'29" (+01'31")

1002 / 45057

167 / 79

07'20"

(06:58'32")

07'19" (+01'21")

1000 / 46057

163 / 83

06'14"

(07:04'46")

06'13" (+00'15")

1000 / 47058

180 / 88

06'34"

(07:11'20")

06'33" (+00'35")

1002 / 48061

177 / 86

02'22"

(07:13'42")

06'53" (+00'55")

343 / 48404

174 / 83

賽前宣言: 加油！

賽後評分: 有點硬！
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

1月累積里程 : 148.72 km

HOKA ONE ONE CLIFTON 4 累積 : 370.2 km

MW Watch 上傳 | 4 years ago

皇星晨說推

留言


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'24"	00:08'24"
2	09'12"	00:17'36"
3	09'19"	00:26'55"
4	08'27"	00:35'22"
5	10'24"	00:45'46"
6	08'30"	00:54'16"
7	08'49"	01:03'05"
8	10'10"	01:13'15"
9	10'03"	01:23'18"
10	10'41"	01:33'59"
11	09'06"	01:43'05"
12	06'26"	01:49'31"
13	06'24"	01:55'55"
14	08'09"	02:04'04"
15	07'25"	02:11'29"
16	07'53"	02:19'22"
17	07'42"	02:27'04"
18	09'17"	02:36'21"
19	06'37"	02:42'58"
20	14'19"	02:57'17"
21	10'33"	03:07'50"
22	06'49"	03:14'39"
23	06'22"	03:21'01"
24	06'25"	03:27'26"
25	07'46"	03:35'12"
26	10'23"	03:45'35"
27	14'22"	03:59'57"
28	10'46"	04:10'43"
29	08'10"	04:18'53"
30	08'12"	04:27'05"
31	10'35"	04:37'40"
32	08'19"	04:45'59"
33	08'36"	04:54'35"
34	09'18"	05:03'53"
35	11'16"	05:15'09"
36	09'40"	05:24'49"
37	10'53"	05:35'42"
38	11'38"	05:47'20"
39	12'17"	05:59'37"
40	08'36"	06:08'13"
41	06'46"	06:14'59"
42	06'30"	06:21'29"
43	06'50"	06:28'19"
44	07'13"	06:35'32"
45	11'37"	06:47'09"
46	06'01"	06:53'10"
47	07'36"	07:00'46"
48	05'59"	07:06'45"
49	06'27"	07:13'12"
48.4	00'-50"	07:13'42"