蔡濟民 2020/12/12 訓練日誌

蔡濟民高雄
ID 382936

15 位追隨者

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蔡濟民

55.0 km | 05:44:21 | 06:15/km | 第17馬

2020 北宜公路超級馬拉松

官方成績
日期	2020-12-12
成績	05:44:21
總名次	- / -
分組名次	- / -
平均速度	06:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'56")

00:30'56" (+06'44")

01:02'33" (+07'04")

10 km

(01:02'33")

00:31'37" (+07'25")

15 km

(01:35'18")

00:32'45" (+08'33")

00:59'41" (+04'12")

20 km

(02:02'14")

00:26'56" (+02'44")

25 km

(02:26'26")

00:24'12"

00:55'29"

30 km

(02:57'43")

00:31'17" (+07'05")

35 km

(03:32'58")

00:35'15" (+11'03")

01:06'29" (+11'00")

40 km

(04:04'12")

00:31'14" (+07'02")

45 km

(04:43'39")

00:39'27" (+15'15")

01:16'22" (+20'53")

50 km

(05:20'34")

00:36'55" (+12'43")

Finish

(05:44:21)

日期: 2020-12-12 07:30 - 總爬升: 1210 m - 平均心率: 170 - 卡路里: 3146 Cal - 總步數: 63070 - 平均步頻: 183 - 平均步幅: 83 cm - 溫度: 19°C - 濕度: 91% - PM2.5: 良好(12)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'04"

(07'04")

07'03" (+02'40")

1001 / 1001

187 / 75

05'58"

(13'02")

05'57" (+01'34")

1002 / 2003

186 / 90

05'47"

(18'49")

05'46" (+01'23")

1000 / 3003

197 / 87

06'05"

(24'54")

06'04" (+01'41")

1001 / 4005

196 / 83

06'33"

(31'27")

06'32" (+02'09")

1000 / 5005

193 / 78

展開計圈分析

06'38"

(38'05")

06'37" (+02'14")

1001 / 6006

186 / 81

06'20"

(44'25")

06'19" (+01'56")

1001 / 7007

192 / 82

06'29"

(50'54")

06'28" (+02'05")

1001 / 8008

191 / 80

06'17"

(57'11")

06'16" (+01'53")

1002 / 9011

192 / 82

06'25"

(01:03'36")

06'24" (+02'01")

1001 / 10012

191 / 81

07'17"

(01:10'53")

07'16" (+02'53")

1000 / 11013

181 / 75

06'09"

(01:17'02")

06'08" (+01'45")

1001 / 12015

191 / 84

06'17"

(01:23'19")

06'16" (+01'53")

1002 / 13018

190 / 83

06'56"

(01:30'15")

06'55" (+02'32")

1001 / 14019

188 / 76

06'04"

(01:36'19")

06'03" (+01'40")

1001 / 15021

191 / 86

06'56"

(01:43'15")

06'55" (+02'32")

1000 / 16022

162 / 89

04'49"

(01:48'04")

04'48" (+00'25")

1000 / 17022

200 / 103

05'31"

(01:53'35")

05'30" (+01'07")

1002 / 18024

196 / 92

04'54"

(01:58'29")

04'53" (+00'30")

1000 / 19024

197 / 103

05'13"

(02:03'42")

05'11" (+00'48")

1003 / 20028

188 / 102

04'24"

(02:08'06")

04'23"

1000 / 21029

204 / 111

04'48"

(02:12'54")

04'47" (+00'24")

1002 / 22032

201 / 103

05'10"

(02:18'04")

05'09" (+00'46")

1003 / 23035

203 / 95

04'37"

(02:22'41")

04'36" (+00'13")

1002 / 24038

201 / 107

05'57"

(02:28'38")

05'56" (+01'33")

1000 / 25038

189 / 88

05'17"

(02:33'55")

05'16" (+00'53")

1001 / 26039

198 / 95

06'27"

(02:40'22")

06'26" (+02'03")

1000 / 27040

191 / 81

06'33"

(02:46'55")

06'32" (+02'09")

1001 / 28042

193 / 78

06'58"

(02:53'53")

06'57" (+02'34")

1000 / 29042

185 / 77

07'28"

(03:01'21")

07'27" (+03'04")

1000 / 30042

168 / 79

08'42"

(03:10'03")

08'41" (+04'18")

1001 / 31044

158 / 72

07'52"

(03:17'55")

07'51" (+03'28")

1000 / 32045

172 / 73

05'32"

(03:23'27")

05'31" (+01'08")

1001 / 33047

198 / 91

07'18"

(03:30'45")

07'17" (+02'54")

1000 / 34047

161 / 84

05'15"

(03:36'00")

05'14" (+00'51")

1002 / 35049

195 / 97

05'48"

(03:41'48")

05'47" (+01'24")

1000 / 36049

195 / 88

06'41"

(03:48'29")

06'40" (+02'17")

1001 / 37051

180 / 83

06'36"

(03:55'05")

06'36" (+02'13")

1000 / 38051

193 / 78

07'00"

(04:02'05")

06'59" (+02'36")

1000 / 39052

183 / 77

09'00"

(04:11'05")

08'59" (+04'36")

1001 / 40053

155 / 71

06'34"

(04:17'39")

06'33" (+02'10")

1001 / 41055

189 / 80

07'55"

(04:25'34")

07'54" (+03'31")

1001 / 42056

169 / 74

08'43"

(04:34'17")

08'41" (+04'18")

1002 / 43059

147 / 78

07'37"

(04:41'54")

07'36" (+03'13")

1000 / 44059

172 / 76

09'05"

(04:50'59")

09'04" (+04'41")

1001 / 45060

171 / 64

06'57"

(04:57'56")

06'56" (+02'33")

1002 / 46063

173 / 82

06'23"

(05:04'19")

06'21" (+01'58")

1003 / 47066

172 / 90

07'18"

(05:11'37")

07'17" (+02'54")

1000 / 48066

177 / 77

08'00"

(05:19'37")

07'58" (+03'35")

1002 / 49069

167 / 74

08'49"

(05:28'26")

08'47" (+04'24")

1002 / 50072

161 / 70

05'03"

(05:33'29")

05'02" (+00'39")

1001 / 51074

201 / 98

05'26"

(05:38'55")

05'24" (+01'01")

1004 / 52078

195 / 94

05'26"

(05:44'21")

06'07" (+01'44")

888 / 52966

180 / 90

賽後評分: 除了車子有點多，其他都很好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	118~143	65~79%
2:M馬拉松配速區	143~161	79~89%
3:T乳酸耐力區	161~167	89~92%
4:A無氧耐力區	167~177	92~97.5%
5:I最大耗氧區	177~182	97.5~100%
最大心率為182 點此去設定最大心率

12月累積里程 : 262.17 km

美津濃 Rider24 累積 : 95.7 km

MW Watch 上傳 | 3 years ago

潘俊瑋和 Rarry Lin 說推

留言


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'01"	00:07'01"
2	05'52"	00:12'53"
3	05'41"	00:18'34"
4	05'56"	00:24'30"
5	06'26"	00:30'56"
6	06'39"	00:37'35"
7	06'09"	00:43'44"
8	06'22"	00:50'06"
9	06'14"	00:56'20"
10	06'13"	01:02'33"
11	07'15"	01:09'48"
12	06'14"	01:16'02"
13	06'03"	01:22'05"
14	06'51"	01:28'56"
15	06'22"	01:35'18"
16	06'51"	01:42'09"
17	04'41"	01:46'50"
18	05'25"	01:52'15"
19	04'52"	01:57'07"
20	05'07"	02:02'14"
21	04'21"	02:06'35"
22	04'36"	02:11'11"
23	05'07"	02:16'18"
24	04'39"	02:20'57"
25	05'29"	02:26'26"
26	05'07"	02:31'33"
27	06'11"	02:37'44"
28	05'48"	02:43'32"
29	07'20"	02:50'52"
30	06'51"	02:57'43"
31	09'20"	03:07'03"
32	06'01"	03:13'04"
33	07'18"	03:20'22"
34	05'33"	03:25'55"
35	07'03"	03:32'58"
36	05'17"	03:38'15"
37	05'26"	03:43'41"
38	07'05"	03:50'46"
39	07'04"	03:57'50"
40	06'22"	04:04'12"
41	09'02"	04:13'14"
42	06'27"	04:19'41"
43	07'59"	04:27'40"
44	08'13"	04:35'53"
45	07'46"	04:43'39"
46	09'06"	04:52'45"
47	06'14"	04:58'59"
48	06'27"	05:05'26"
49	08'23"	05:13'49"
50	06'45"	05:20'34"
51	08'33"	05:29'07"
52	05'07"	05:34'14"
53	05'23"	05:39'37"
53.0	-154'-10"	05:44'21"