李長益 2017/09/10 訓練日誌

李長益桃園
ID 1326

156 位追隨者

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李長益

45.0 km | 09:10:00 | 12:13/km | 第64馬

過山蝦越野超馬之阿玉姑娘要出嫁

官方成績
日期	2017-09-10
成績	09:10:00
總名次	- / -
分組名次	- / -
平均速度	12:13/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:45'37")

00:45'37" (+10'10")

01:43'45" (+03'23")

10 km

(01:43'45")

00:58'08" (+22'41")

15 km

(02:26'03")

00:42'18" (+06'51")

01:40'22"

20 km

(03:24'07")

00:58'04" (+22'37")

25 km

(05:32'54")

02:08'47" (+33'20")

03:23'45" (+43'23")

30 km

(06:47'52")

01:14'58" (+39'31")

35 km

(07:34'15")

00:46'23" (+10'56")

01:47'50" (+07'28")

40 km

(08:35'42")

01:01'27" (+26'00")

45 km

(09:11'09")

00:35'27"

00:00'00"

Finish

(09:10:00)

日期: 2017-09-10 06:00 - 總爬升: 1512 m - 地點: 宜蘭-圓山鄉 - 天氣: 晴 - 平均心率: 74 - 卡路里: 2933 Cal - 溫度: 26°C - 濕度: 88% - PM2.5: 良好(11)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

09'03"

(09'03")

09'06" (+02'34")

994 / 994

08'55"

(17'58")

08'52" (+02'20")

1005 / 1999

09'43"

(27'41")

09'42" (+03'10")

1001 / 3000

09'14"

(36'55")

09'12" (+02'40")

1002 / 4003

08'46"

(45'41")

08'44" (+02'12")

1003 / 5006

展開計圈分析

10'28"

(56'09")

10'22" (+03'50")

1008 / 6014

09'38"

(01:05'47")

09'36" (+03'04")

1002 / 7017

10'46"

(01:16'33")

10'37" (+04'05")

1013 / 8031

09'22"

(01:25'55")

09'18" (+02'46")

1006 / 9038

18'05"

(01:44'00")

18'01" (+11'29")

1003 / 10042

09'28"

(01:53'28")

09'21" (+02'49")

1011 / 11053

08'03"

(02:01'31")

08'01" (+01'29")

1003 / 12057

08'06"

(02:09'37")

08'01" (+01'29")

1009 / 13066

09'39"

(02:19'16")

09'31" (+02'59")

1013 / 14079

07'18"

(02:26'34")

07'15" (+00'43")

1006 / 15086

10'43"

(02:37'17")

10'34" (+04'02")

1013 / 16099

17'15"

(02:54'32")

16'58" (+10'26")

1015 / 17115

09'01"

(03:03'33")

08'58" (+02'26")

1003 / 18119

10'47"

(03:14'20")

10'41" (+04'09")

1008 / 19128

10'59"

(03:25'19")

10'53" (+04'21")

1008 / 20136

09'47"

(03:35'06")

09'39" (+03'07")

1012 / 21149

18'06"

(03:53'12")

17'51" (+11'19")

1013 / 22162

31'08"

(04:24'20")

30'35" (+24'03")

1017 / 23179

32'28"

(04:56'48")

31'57" (+25'25")

1015 / 24195

40'04"

(05:36'52")

39'20" (+32'48")

1018 / 25213

21'07"

(05:57'59")

20'45" (+14'13")

1017 / 26230

19'48"

(06:17'47")

19'28" (+12'56")

1017 / 27247

14'44"

(06:32'31")

14'39" (+08'07")

1005 / 28253

09'05"

(06:41'36")

08'57" (+02'25")

1013 / 29266

08'57"

(06:50'33")

08'50" (+02'18")

1011 / 30278

07'36"

(06:58'09")

07'31" (+00'59")

1009 / 31287

07'20"

(07:05'29")

07'18" (+00'46")

1003 / 32290

17'14"

(07:22'43")

16'34" (+10'02")

1039 / 33330

06'54"

(07:29'37")

06'54" (+00'22")

998 / 34328

25'26"

(07:55'03")

25'01" (+18'29")

1016 / 35345

09'39"

(08:04'42")

09'31" (+02'59")

1013 / 36358

08'12"

(08:12'54")

08'11" (+01'39")

1001 / 37359

10'22"

(08:23'16")

10'24" (+03'52")

996 / 38356

07'52"

(08:31'08")

07'46" (+01'14")

1012 / 39368

07'06"

(08:38'14")

07'03" (+00'31")

1005 / 40374

06'36"

(08:44'50")

06'32"

1007 / 41381

06'45"

(08:51'35")

06'40" (+00'08")

1010 / 42392

07'32"

(08:59'07")

07'30" (+00'58")

1002 / 43394

06'53"

(09:06'00")

06'52" (+00'20")

1002 / 44396

07'39"

(09:13'39")

07'35" (+01'03")

1006 / 45403

07'08"

(09:20'47")

07'10" (+00'38")

993 / 46397

08'27"

(09:29'14")

08'22" (+01'50")

1007 / 47405

賽前宣言: 加油!

賽後評分: 好山好水風景優美的賽道
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

9月累積里程 : 191.73 km

montrall 累積 : 623.7 km

XT 上傳 | 7 years ago

Chienchi Hsu(建稷), 林淑華和其他 10 人說推

留言

Sc Fang 恭喜長益哥順利把阿玉娶回家當小三！

2017-09-11 09:51 ·

Chienchi Hsu(建稷) 嫂子会傷心地…哈

2017-09-13 11:16 ·


	目標心跳區間: 102~ 134

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'07"	00:09'07"
2	08'53"	00:18'00"
3	09'41"	00:27'41"
4	09'14"	00:36'55"
5	08'42"	00:45'37"
6	10'20"	00:55'57"
7	09'42"	01:05'39"
8	10'35"	01:16'14"
9	09'22"	01:25'36"
10	18'09"	01:43'45"
11	09'21"	01:53'06"
12	08'03"	02:01'09"
13	08'04"	02:09'13"
14	09'22"	02:18'35"
15	07'28"	02:26'03"
16	10'35"	02:36'38"
17	16'47"	02:53'25"
18	09'04"	03:02'29"
19	10'40"	03:13'09"
20	10'58"	03:24'07"
21	09'07"	03:33'14"
22	16'06"	03:49'20"
23	29'15"	04:18'35"
24	29'18"	04:47'53"
25	45'01"	05:32'54"
26	21'09"	05:54'03"
27	18'59"	06:13'02"
28	16'33"	06:29'35"
29	09'43"	06:39'18"
30	08'34"	06:47'52"
31	08'07"	06:55'59"
32	07'21"	07:03'20"
33	10'09"	07:13'29"
34	13'42"	07:27'11"
35	07'04"	07:34'15"
36	27'29"	08:01'44"
37	08'07"	08:09'51"
38	10'48"	08:20'39"
39	08'00"	08:28'39"
40	07'03"	08:35'42"
41	06'24"	08:42'06"
42	06'30"	08:48'36"
43	07'39"	08:56'15"
44	07'06"	09:03'21"
45	07'48"	09:11'09"
46	06'49"	09:17'58"
47	07'30"	09:25'28"
47.4	17'17"	09:32'20"