龔啟銘 2018/12/01 訓練日誌

龔啟銘高雄
ID 284590

30 位追隨者

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龔啟銘

全馬 | 05:21:58 | 07:37/km | 第27馬

2018 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2018-12-01
成績	05:21:58
總名次	- / -
分組名次	- / -
平均速度	07:37/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'15")

00:32'15" (+28'17")

01:04'30" (+20'51")

10 km

(01:04'30")

00:32'15" (+28'17")

15 km

(01:39'21")

00:34'51" (+30'53")

01:46'09" (+02'30")

20 km

(02:50'39")

01:11'18" (+07'20")

25 km

(02:54'37")

00:03'58"

00:43'39"

30 km

(03:34'18")

00:39'41" (+35'43")

35 km

(04:07'56")

00:33'38" (+29'40")

01:13'34" (+29'55")

40 km

(04:47'52")

00:39'56" (+35'58")

Finish

(05:21:58)

日期: 2018-12-01 06:39 - 總爬升: 482 m - 地點: 太魯閣國家公園總管理處 - 天氣: 舒適 - 平均心率: 153 - 卡路里: 2731 Cal - 平均步頻: 176 - 溫度: 19°C - 濕度: 78% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'16"

(06'16")

06'16" (+02'45")

1000 / 1000

06'18"

(12'35")

06'18" (+02'47")

1000 / 2000

06'17"

(18'52")

06'17" (+02'46")

1000 / 3000

06'27"

(25'20")

06'27" (+02'56")

1000 / 4000

06'54"

(32'14")

06'54" (+03'23")

1000 / 5000

展開計圈分析

06'59"

(39'14")

06'59" (+03'28")

1000 / 6000

06'37"

(45'51")

06'37" (+03'06")

1000 / 7000

06'06"

(51'57")

06'06" (+02'35")

1000 / 8000

06'28"

(58'26")

06'28" (+02'57")

1000 / 9000

06'04"

(01:04'30")

06'04" (+02'33")

1000 / 10000

06'07"

(01:10'37")

06'07" (+02'36")

1000 / 11000

05'05"

(01:15'43")

05'05" (+01'34")

1000 / 12000

06'47"

(01:22'30")

06'47" (+03'16")

1000 / 13000

08'23"

(01:30'54")

08'23" (+04'52")

1000 / 14000

08'26"

(01:39'20")

08'26" (+04'55")

1000 / 15000

08'17"

(01:47'38")

08'17" (+04'46")

1000 / 16000

07'44"

(01:55'23")

07'44" (+04'13")

1000 / 17000

06'06"

(02:01'29")

06'06" (+02'35")

1000 / 18000

07'37"

(02:09'07")

07'37" (+04'06")

1000 / 19000

07'18"

(02:16'26")

07'18" (+03'47")

1000 / 20000

07'30"

(02:23'57")

07'30" (+03'59")

1000 / 21000

07'52"

(02:31'49")

07'52" (+04'21")

1000 / 22000

07'08"

(02:38'57")

07'08" (+03'37")

1000 / 23000

07'48"

(02:46'46")

07'48" (+04'17")

1000 / 24000

07'50"

(02:54'36")

07'50" (+04'19")

1000 / 25000

08'42"

(03:03'18")

08'42" (+05'11")

1000 / 26000

07'32"

(03:10'51")

07'32" (+04'01")

1000 / 27000

08'15"

(03:19'06")

08'15" (+04'44")

1000 / 28000

07'46"

(03:26'52")

07'46" (+04'15")

1000 / 29000

07'25"

(03:34'18")

07'25" (+03'54")

1000 / 30000

05'16"

(03:39'34")

05'16" (+01'45")

1000 / 31000

05'57"

(03:45'31")

05'57" (+02'26")

1000 / 32000

06'47"

(03:52'18")

06'47" (+03'16")

1000 / 33000

07'09"

(03:59'27")

07'09" (+03'38")

1000 / 34000

08'27"

(04:07'55")

08'27" (+04'56")

1000 / 35000

06'43"

(04:14'39")

06'43" (+03'12")

1000 / 36000

07'25"

(04:22'05")

07'25" (+03'54")

1000 / 37000

08'44"

(04:30'50")

08'44" (+05'13")

1000 / 38000

08'00"

(04:38'50")

08'00" (+04'29")

1000 / 39000

09'01"

(04:47'51")

09'01" (+05'30")

1000 / 40000

06'22"

(04:54'13")

06'22" (+02'51")

1000 / 41000

06'41"

(05:00'55")

06'41" (+03'10")

1000 / 42000

03'31"

(05:04'27")

03'31"

1000 / 43000

06'35"

(05:11'02")

06'35" (+03'04")

1000 / 44000

08'13"

(05:19'15")

08'13" (+04'42")

1000 / 45000

第27馬

賽前宣言: 加油

賽後評分: 風景優
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

12月累積里程 : 241.12 km

aslcs TJR288-4301虎走(藍001) SIZE27.5 累積 : 1415.3 km

TCX 上傳 | 6 years ago

許順子, 五峯和其他 8 人說推

留言

觀看另 1 則留言

傑克跑太魯閣的峽谷賽道是很不錯的體驗！氣溫變化也很大

2018-12-02 13:19 ·

龔啟銘只能說，真的讚啊。

2018-12-02 17:36 ·

1 個人推


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'17"	00:06'17"
2	06'18"	00:12'35"
3	06'18"	00:18'53"
4	06'27"	00:25'20"
5	06'55"	00:32'15"
6	06'59"	00:39'14"
7	06'37"	00:45'51"
8	06'07"	00:51'58"
9	06'28"	00:58'26"
10	06'04"	01:04'30"
11	06'08"	01:10'38"
12	05'06"	01:15'44"
13	06'47"	01:22'31"
14	08'24"	01:30'55"
15	08'26"	01:39'21"
16	10'55"	01:50'16"
17	09'23"	01:59'39"
18	01'51"	02:01'30"
19	07'38"	02:09'08"
20	41'31"	02:50'39"
21	00'02"	02:50'41"
22	00'02"	02:50'43"
23	00'03"	02:50'46"
24	00'04"	02:50'50"
25	03'47"	02:54'37"
26	10'25"	03:05'02"
27	10'24"	03:15'26"
28	03'40"	03:19'06"
29	07'50"	03:26'56"
30	07'22"	03:34'18"
31	05'16"	03:39'34"
32	13'39"	03:53'13"
33	00'01"	03:53'14"
34	07'10"	04:00'24"
35	07'32"	04:07'56"
36	15'43"	04:23'39"
37	00'01"	04:23'40"
38	07'10"	04:30'50"
39	08'01"	04:38'51"
40	09'01"	04:47'52"
41	06'22"	04:54'14"
42	06'42"	05:00'56"
43	03'31"	05:04'27"
44	08'48"	05:13'15"
45	08'26"	05:21'41"
45.3	00'49"	05:21'58"