湯家權 2022/12/08 訓練日誌

湯家權台南
ID 167929

100 位追隨者

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湯家權

31.2 km | 02:31:13 | 04:50/km

日期: 2022-12-08 04:28 - 地點: 光復操場 - 天氣: 涼 - 平均心率: 123 - 卡路里: 1683 Cal - 總步數: 27834 - 平均步頻: 184 - 平均步幅: 112 cm - 溫度: 18°C - 濕度: 90%

Pace: 07'23" / 06'24" / 04'33" / 04'33" / 04'57" / 04'36" / 04'33" / 05'15" / 04'28" / 04'33" / 05'09" / 04'31" / 04'32" / 05'08" / 04'22" / 04'28" / 05'07" / 04'24" / 04'21" / 05'13" / 04'18" / 04'22" / 05'24" / 04'19" / 04'17" / 05'06" / 04'13" / 04'41" / 04'44" / 04'12" / 05'22" / 09'43" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'26"

(07'26")

07'25" (+03'23")

1000 / 1000

167 / 80

03'24"

(10'50")

07'03" (+03'01")

481 / 1481

165 / 85

02'27"

(13'17")

05'57" (+01'55")

411 / 1893

173 / 97

01'53"

(15'10")

04'40" (+00'38")

402 / 2295

180 / 118

01'52"

(17'02")

04'34" (+00'32")

407 / 2703

182 / 119

展開計圈分析

01'50"

(18'52")

04'31" (+00'29")

404 / 3108

182 / 121

01'52"

(20'44")

04'37" (+00'35")

403 / 3512

183 / 118

01'48"

(22'32")

04'29" (+00'27")

400 / 3912

184 / 120

01'49"

(24'21")

04'31" (+00'29")

402 / 4314

186 / 118

01'48"

(26'09")

04'26" (+00'24")

405 / 4720

183 / 122

02'22"

(28'31")

05'49" (+01'47")

406 / 5126

178 / 96

01'50"

(30'21")

04'35" (+00'33")

400 / 5526

184 / 118

01'50"

(32'11")

04'31" (+00'29")

405 / 5931

185 / 119

01'51"

(34'02")

04'33" (+00'31")

405 / 6337

185 / 117

01'51"

(35'53")

04'33" (+00'31")

406 / 6743

183 / 119

01'48"

(37'41")

04'29" (+00'27")

401 / 7144

186 / 119

01'52"

(39'33")

04'34" (+00'32")

407 / 7552

185 / 117

02'35"

(42'08")

06'13" (+02'11")

415 / 7967

178 / 89

01'51"

(43'59")

04'30" (+00'28")

410 / 8377

182 / 121

01'50"

(45'49")

04'31" (+00'29")

405 / 8783

182 / 121

01'49"

(47'38")

04'28" (+00'26")

406 / 9189

186 / 120

01'50"

(49'28")

04'33" (+00'31")

402 / 9592

188 / 116

01'50"

(51'18")

04'30" (+00'28")

407 / 9999

186 / 119

01'50"

(53'08")

04'34" (+00'32")

400 / 10400

186 / 117

02'25"

(55'33")

06'05" (+02'03")

396 / 10797

180 / 90

01'51"

(57'24")

04'34" (+00'32")

404 / 11201

184 / 118

01'49"

(59'13")

04'29" (+00'27")

404 / 11605

182 / 121

01'49"

(01:01'02")

04'30" (+00'28")

402 / 12008

187 / 118

01'50"

(01:02'52")

04'30" (+00'28")

407 / 12415

189 / 117

01'50"

(01:04'42")

04'32" (+00'30")

403 / 12818

187 / 117

01'50"

(01:06'32")

04'30" (+00'28")

406 / 13225

186 / 118

02'28"

(01:09'00")

06'10" (+02'08")

399 / 13624

178 / 90

01'47"

(01:10'47")

04'24" (+00'22")

405 / 14029

183 / 123

01'48"

(01:12'35")

04'26" (+00'24")

405 / 14435

184 / 122

01'46"

(01:14'21")

04'23" (+00'21")

403 / 14838

187 / 121

01'47"

(01:16'08")

04'25" (+00'23")

402 / 15240

189 / 119

01'48"

(01:17'56")

04'26" (+00'24")

406 / 15646

190 / 118

01'48"

(01:19'44")

04'24" (+00'22")

408 / 16054

190 / 119

01'48"

(01:21'32")

04'23" (+00'21")

410 / 16464

187 / 121

02'31"

(01:24'03")

06'14" (+02'12")

403 / 16867

175 / 91

01'48"

(01:25'51")

04'26" (+00'24")

406 / 17273

186 / 120

01'47"

(01:27'38")

04'21" (+00'19")

408 / 17682

188 / 121

01'47"

(01:29'25")

04'22" (+00'20")

407 / 18089

188 / 121

01'48"

(01:31'13")

04'23" (+00'21")

409 / 18499

186 / 121

01'47"

(01:33'00")

04'23" (+00'21")

405 / 18905

188 / 120

01'47"

(01:34'47")

04'23" (+00'21")

405 / 19311

188 / 120

02'43"

(01:37'30")

06'24" (+02'22")

423 / 19734

179 / 86

01'44"

(01:39'14")

04'14" (+00'12")

408 / 20142

189 / 124

01'45"

(01:40'59")

04'19" (+00'17")

404 / 20546

186 / 123

01'44"

(01:42'43")

04'19" (+00'17")

400 / 20947

190 / 121

01'47"

(01:44'30")

04'22" (+00'20")

407 / 21355

190 / 119

01'46"

(01:46'16")

04'22" (+00'20")

404 / 21759

190 / 120

01'45"

(01:48'01")

04'16" (+00'14")

409 / 22169

187 / 124

02'50"

(01:50'51")

06'57" (+02'55")

407 / 22576

175 / 81

01'46"

(01:52'37")

04'22" (+00'20")

403 / 22980

191 / 119

01'44"

(01:54'21")

04'16" (+00'14")

404 / 23385

192 / 121

01'45"

(01:56'06")

04'18" (+00'16")

405 / 23790

192 / 120

01'45"

(01:57'51")

04'19" (+00'17")

405 / 24196

190 / 121

01'45"

(01:59'36")

04'19" (+00'17")

404 / 24600

190 / 121

01'44"

(02:01'20")

04'15" (+00'13")

407 / 25008

190 / 123

02'39"

(02:03'59")

06'26" (+02'24")

411 / 25419

180 / 86

01'42"

(02:05'41")

04'12" (+00'10")

404 / 25824

191 / 124

01'41"

(02:07'22")

04'09" (+00'07")

405 / 26229

194 / 123

01'47"

(02:09'09")

04'15" (+00'13")

418 / 26647

194 / 120

01'40"

(02:10'49")

04'13" (+00'11")

394 / 27042

189 / 124

01'45"

(02:12'34")

04'18" (+00'16")

405 / 27448

192 / 120

01'38"

(02:14'12")

04'02"

403 / 27851

189 / 130

02'41"

(02:16'53")

06'36" (+02'34")

405 / 28257

178 / 84

01'44"

(02:18'37")

04'16" (+00'14")

404 / 28662

191 / 121

01'43"

(02:20'20")

04'15" (+00'13")

402 / 29064

195 / 119

01'45"

(02:22'05")

04'18" (+00'16")

406 / 29471

197 / 117

01'40"

(02:23'45")

04'06" (+00'04")

405 / 29877

195 / 124

01'42"

(02:25'27")

04'13" (+00'11")

402 / 30279

195 / 121

01'39"

(02:27'06")

04'04" (+00'02")

405 / 30685

191 / 128

04'07"

(02:31'13")

08'21" (+04'19")

493 / 31178

159 / 74

台南

湯家權

留言

台南

湯家權

留言

不斷電調整版
一圈慢6圈快×10趟
435×2／430×2／425×2／420×2／415×2
盡量體感跑進配速

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

12月累積里程 : 245.16 km

nike next%水湖藍累積 : 510.0 km

MW Watch 上傳 | 2 years ago

ricky tseng, TAI-LI 和其他 7 人說推

留言

陳榮興早安晨跑愉快👍

2022-12-08 08:44 ·


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'23"	00:07'23"
2	06'24"	00:13'47"
3	04'33"	00:18'20"
4	04'33"	00:22'53"
5	04'57"	00:27'50"
6	04'36"	00:32'26"
7	04'33"	00:36'59"
8	05'15"	00:42'14"
9	04'28"	00:46'42"
10	04'33"	00:51'15"
11	05'09"	00:56'24"
12	04'31"	01:00'55"
13	04'32"	01:05'27"
14	05'08"	01:10'35"
15	04'22"	01:14'57"
16	04'28"	01:19'25"
17	05'07"	01:24'32"
18	04'24"	01:28'56"
19	04'21"	01:33'17"
20	05'13"	01:38'30"
21	04'18"	01:42'48"
22	04'22"	01:47'10"
23	05'24"	01:52'34"
24	04'19"	01:56'53"
25	04'17"	02:01'10"
26	05'06"	02:06'16"
27	04'13"	02:10'29"
28	04'41"	02:15'10"
29	04'44"	02:19'54"
30	04'12"	02:24'06"
31	05'22"	02:29'28"
31.2	09'38"	02:31'13"