施清福 2020/02/09 訓練日誌

施清福高雄
ID 368369

28 位追隨者

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施清福

100.0 km | 14:35:43 | 08:45/km | 第4馬

奮起雲擁 2020第三屆奮起湖經典百K馬拉松挑戰賽

官方成績
日期	2020-02-09
成績	14:35:43
總名次	- / -
分組名次	- / -
平均速度	08:45/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'06")

00:32'06" (+01'00")

01:03'12"

10 km

(01:03'12")

00:31'06"

15 km

(01:37'36")

00:34'24" (+03'18")

01:16'40" (+13'28")

20 km

(02:19'52")

00:42'16" (+11'10")

25 km

(02:57'44")

00:37'52" (+06'46")

01:13'54" (+10'42")

30 km

(03:33'46")

00:36'02" (+04'56")

35 km

(04:14'53")

00:41'07" (+10'01")

01:33'38" (+30'26")

40 km

(05:07'24")

00:52'31" (+21'25")

45 km

(06:01'57")

00:54'33" (+23'27")

01:34'58" (+31'46")

50 km

(06:42'22")

00:40'25" (+09'19")

55 km

(07:29'41")

00:47'19" (+16'13")

01:28'34" (+25'22")

60 km

(08:10'56")

00:41'15" (+10'09")

65 km

(08:46'16")

00:35'20" (+04'14")

01:11'47" (+08'35")

70 km

(09:22'43")

00:36'27" (+05'21")

75 km

(10:00'05")

00:37'22" (+06'16")

01:34'22" (+31'10")

80 km

(10:57'05")

00:57'00" (+25'54")

85 km

(11:41'02")

00:43'57" (+12'51")

01:24'00" (+20'48")

90 km

(12:21'05")

00:40'03" (+08'57")

95 km

(13:03'50")

00:42'45" (+11'39")

01:28'37" (+25'25")

100 km

(13:49'42")

00:45'52" (+14'46")

Finish

(14:35:43)

日期: 2020-02-09 04:00 - 總爬升: 2291 m - 平均心率: 138 - 卡路里: 6227 Cal - 平均步頻: 165 - 溫度: 14°C - 濕度: 79%

燒檔，腳痛，全身疲勞，初體驗百k真的不是人跑的

賽前宣言: 第一場百k，希望能完賽。天公伯包庇🤗🤗

賽後評分: 初百k完賽
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

2月累積里程 : 309.77 km

母子鱷魚小綠累積 : 1057.2 km

Strava 上傳 | 4 years ago

TestRunner, 靜樺和其他 10 人說推

留言

觀看另 1 則留言

李成田超人

2020-02-11 09:54 ·

施清福對喔！初百k

2020-02-11 17:50 ·


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'23"	00:06'23"
2	06'25"	00:12'48"
3	06'21"	00:19'09"
4	06'35"	00:25'44"
5	06'22"	00:32'06"
6	06'25"	00:38'31"
7	06'27"	00:44'58"
8	06'19"	00:51'17"
9	05'46"	00:57'03"
10	06'09"	01:03'12"
11	07'46"	01:10'58"
12	06'26"	01:17'24"
13	06'10"	01:23'34"
14	06'36"	01:30'10"
15	07'26"	01:37'36"
16	07'05"	01:44'41"
17	07'49"	01:52'30"
18	08'16"	02:00'46"
19	08'35"	02:09'21"
20	10'31"	02:19'52"
21	09'05"	02:28'57"
22	07'23"	02:36'20"
23	06'09"	02:42'29"
24	08'39"	02:51'08"
25	06'36"	02:57'44"
26	08'36"	03:06'20"
27	05'54"	03:12'14"
28	08'13"	03:20'27"
29	06'21"	03:26'48"
30	06'58"	03:33'46"
31	08'47"	03:42'33"
32	09'49"	03:52'22"
33	06'13"	03:58'35"
34	08'07"	04:06'42"
35	08'11"	04:14'53"
36	11'51"	04:26'44"
37	10'35"	04:37'19"
38	09'09"	04:46'28"
39	10'28"	04:56'56"
40	10'28"	05:07'24"
41	09'36"	05:17'00"
42	10'06"	05:27'06"
43	10'50"	05:37'56"
44	12'12"	05:50'08"
45	11'49"	06:01'57"
46	12'14"	06:14'11"
47	08'10"	06:22'21"
48	05'47"	06:28'08"
49	06'56"	06:35'04"
50	07'18"	06:42'22"
51	08'31"	06:50'53"
52	13'26"	07:04'19"
53	12'50"	07:17'09"
54	05'57"	07:23'06"
55	06'35"	07:29'41"
56	09'02"	07:38'43"
57	09'37"	07:48'20"
58	08'42"	07:57'02"
59	08'19"	08:05'21"
60	05'35"	08:10'56"
61	07'55"	08:18'51"
62	05'28"	08:24'19"
63	05'40"	08:29'59"
64	06'05"	08:36'04"
65	10'12"	08:46'16"
66	08'06"	08:54'22"
67	06'05"	09:00'27"
68	06'23"	09:06'50"
69	09'46"	09:16'36"
70	06'07"	09:22'43"
71	08'45"	09:31'28"
72	06'30"	09:37'58"
73	08'00"	09:45'58"
74	07'11"	09:53'09"
75	06'56"	10:00'05"
76	11'10"	10:11'15"
77	11'44"	10:22'59"
78	13'45"	10:36'44"
79	13'04"	10:49'48"
80	07'17"	10:57'05"
81	07'06"	11:04'11"
82	09'01"	11:13'12"
83	07'23"	11:20'35"
84	08'25"	11:29'00"
85	12'02"	11:41'02"
86	06'48"	11:47'50"
87	10'57"	11:58'47"
88	06'34"	12:05'21"
89	08'37"	12:13'58"
90	07'07"	12:21'05"
91	07'12"	12:28'17"
92	08'20"	12:36'37"
93	07'40"	12:44'17"
94	10'52"	12:55'09"
95	08'41"	13:03'50"
96	09'30"	13:13'20"
97	07'14"	13:20'34"
98	08'02"	13:28'36"
99	12'56"	13:41'32"
100	08'10"	13:49'42"
101	07'16"	13:56'58"
102	07'59"	14:04'57"
103	07'49"	14:12'46"
104	14'15"	14:27'01"
102.0	-4'-21"	14:35'43"