柯國揚(小柯) 2020/11/15 訓練日誌

柯國揚(小柯) 高雄
ID 330721

133 位追隨者

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柯國揚(小柯)

恭喜完成了第 20 馬

45.0 km | 05:03:18 | 06:44/km | 第20馬

2020美濃白玉蘿蔔超級馬拉松

官方成績
日期	2020-11-15
成績	05:03:18
總名次	- / -
分組名次	- / -
平均速度	06:44/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'04")

00:30'04" (+03'32")

01:00'21" (+00'48")

10 km

(01:00'21")

00:30'17" (+03'45")

15 km

(01:26'53")

00:26'32"

00:59'33"

20 km

(01:59'54")

00:33'01" (+06'29")

25 km

(02:33'26")

00:33'32" (+07'00")

01:04'32" (+04'59")

30 km

(03:04'26")

00:31'00" (+04'28")

35 km

(03:42'12")

00:37'46" (+11'14")

01:27'33" (+28'00")

40 km

(04:31'59")

00:49'47" (+23'15")

45 km

(05:03'19")

00:31'20" (+04'48")

00:00'00"

Finish

(05:03:18)

日期: 2020-11-15 05:33 - 總爬升: 470 m - 地點: 美濃 - 天氣: 陰雨 - 平均心率: 155 - 卡路里: 2302 Cal - 平均步頻: 162 - 溫度: 21°C - 濕度: 86%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'44"

(05'44")

05'44" (+01'14")

1000 / 1000

05'03"

(10'48")

05'03" (+00'33")

1000 / 2000

09'57"

(20'45")

09'57" (+05'27")

1000 / 3000

04'30"

(25'16")

04'30"

1000 / 4000

04'47"

(30'04")

04'47" (+00'17")

1000 / 5000

展開計圈分析

07'51"

(37'55")

07'51" (+03'21")

1000 / 6000

04'47"

(42'43")

04'47" (+00'17")

1000 / 7000

05'14"

(47'57")

05'14" (+00'44")

1000 / 8000

07'41"

(55'39")

07'41" (+03'11")

1000 / 9000

04'41"

(01:00'20")

04'41" (+00'11")

1000 / 10000

05'01"

(01:05'22")

05'01" (+00'31")

1000 / 11000

06'43"

(01:12'05")

06'43" (+02'13")

1000 / 12000

04'43"

(01:16'49")

04'43" (+00'13")

1000 / 13000

04'57"

(01:21'47")

04'57" (+00'27")

1000 / 14000

05'06"

(01:26'53")

05'06" (+00'36")

1000 / 15000

09'37"

(01:36'31")

09'37" (+05'07")

1000 / 16000

04'39"

(01:41'10")

04'39" (+00'09")

1000 / 17000

04'57"

(01:46'08")

04'57" (+00'27")

1000 / 18000

05'14"

(01:51'22")

05'14" (+00'44")

1000 / 19000

08'31"

(01:59'54")

08'31" (+04'01")

1000 / 20000

05'16"

(02:05'10")

05'16" (+00'46")

1000 / 21000

05'17"

(02:10'28")

05'17" (+00'47")

1000 / 22000

05'16"

(02:15'45")

05'16" (+00'46")

1000 / 23000

12'41"

(02:28'26")

12'41" (+08'11")

1000 / 24000

04'59"

(02:33'25")

04'59" (+00'29")

1000 / 25000

05'21"

(02:38'47")

05'21" (+00'51")

1000 / 26000

05'24"

(02:44'11")

05'24" (+00'54")

1000 / 27000

05'18"

(02:49'29")

05'18" (+00'48")

1000 / 28000

09'19"

(02:58'49")

09'19" (+04'49")

1000 / 29000

05'36"

(03:04'25")

05'36" (+01'06")

1000 / 30000

08'07"

(03:12'33")

08'07" (+03'37")

1000 / 31000

06'17"

(03:18'50")

06'17" (+01'47")

1000 / 32000

10'18"

(03:29'09")

10'18" (+05'48")

1000 / 33000

05'31"

(03:34'40")

05'31" (+01'01")

1000 / 34000

07'31"

(03:42'12")

07'31" (+03'01")

1000 / 35000

17'59"

(04:00'12")

17'59" (+13'29")

1000 / 36000

05'29"

(04:05'41")

05'29" (+00'59")

1000 / 37000

06'01"

(04:11'42")

06'01" (+01'31")

1000 / 38000

08'31"

(04:20'13")

08'31" (+04'01")

1000 / 39000

11'45"

(04:31'59")

11'45" (+07'15")

1000 / 40000

05'25"

(04:37'25")

05'25" (+00'55")

1000 / 41000

05'43"

(04:43'08")

05'43" (+01'13")

1000 / 42000

02'01"

(04:45'10")

10'07" (+05'37")

199 / 42199

06'36"

(04:51'47")

06'36" (+02'06")

1000 / 43199

07'50"

(04:59'37")

07'50" (+03'20")

1000 / 44199

03'40"

(05:03'18")

05'15" (+00'45")

700 / 44899

高雄

柯國揚(小柯)

第二站-補給

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高雄

柯國揚(小柯)

第三站-補給

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高雄

柯國揚(小柯)

第四站-補給

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初超玩美達陣-吃滿喝飽

賽後評分: 👍👍👍👍👍
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	131~159	65~79%
2:M馬拉松配速區	159~179	79~89%
3:T乳酸耐力區	179~185	89~92%
4:A無氧耐力區	185~196	92~97.5%
5:I最大耗氧區	196~202	97.5~100%
最大心率為202 點此去設定最大心率

11月累積里程 : 419.33 km

母子🐊粉紅配藍綠丫拖三代39 累積 : 2014.6 km

TCX 2.0 上傳 | 3 years ago

馬力貓 MaryCat, 吳自強和其他 24 人說推

留言

觀看另 4 則留言

極品奪命槍恭喜同梯輕鬆玩賽🥳

2020-11-16 17:43 ·

1 個人推

小米哇好厲害哦
恭喜超強完賽🎉🎊👍

2020-11-17 11:30 ·

1 個人推


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'44"	00:05'44"
2	05'04"	00:10'48"
3	09'57"	00:20'45"
4	04'31"	00:25'16"
5	04'48"	00:30'04"
6	07'51"	00:37'55"
7	04'48"	00:42'43"
8	05'15"	00:47'58"
9	07'41"	00:55'39"
10	04'42"	01:00'21"
11	05'01"	01:05'22"
12	06'43"	01:12'05"
13	04'44"	01:16'49"
14	04'58"	01:21'47"
15	05'06"	01:26'53"
16	09'38"	01:36'31"
17	04'40"	01:41'11"
18	04'57"	01:46'08"
19	05'15"	01:51'23"
20	08'31"	01:59'54"
21	05'16"	02:05'10"
22	05'18"	02:10'28"
23	05'17"	02:15'45"
24	12'41"	02:28'26"
25	05'00"	02:33'26"
26	05'21"	02:38'47"
27	05'24"	02:44'11"
28	05'18"	02:49'29"
29	09'20"	02:58'49"
30	05'37"	03:04'26"
31	08'07"	03:12'33"
32	06'17"	03:18'50"
33	10'19"	03:29'09"
34	05'31"	03:34'40"
35	07'32"	03:42'12"
36	18'00"	04:00'12"
37	05'29"	04:05'41"
38	06'01"	04:11'42"
39	08'31"	04:20'13"
40	11'46"	04:31'59"
41	05'26"	04:37'25"
42	05'44"	04:43'09"
43	07'31"	04:50'40"
44	07'56"	04:58'36"
44.9	05'14"	05:03'19"