陳祖湘 2014/12/13 訓練日誌

陳祖湘台南
ID 83772

698 位追隨者

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陳祖湘

50.0 km | 06:31:08 | 07:49/km | 第45馬

2014 宜蘭冬山河水岸超馬嘉年華暨IAU亞錦賽公開組‏

官方成績
日期	2014-12-13
成績	06:31:08
總名次	347 / 542
分組名次	49 / 82
平均速度	07:49/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:37'37")

00:37'37" (+04'30")

01:11'20" (+02'16")

10 km

(01:11'20")

00:33'43" (+00'36")

15 km

(01:44'27")

00:33'07"

01:09'04"

20 km

(02:20'24")

00:35'57" (+02'50")

25 km

(02:57'24")

00:37'00" (+03'53")

01:15'07" (+06'03")

30 km

(03:35'31")

00:38'07" (+05'00")

35 km

(04:14'29")

00:38'58" (+05'51")

01:20'02" (+10'58")

40 km

(04:55'33")

00:41'04" (+07'57")

45 km

(05:45'21")

00:49'48" (+16'41")

01:27'43" (+18'39")

50 km

(06:23'16")

00:37'55" (+04'48")

Finish

(06:31:08)

日期: 2014-12-13 06:58 - 地點: 冬山河親水公園 - 天氣: 陰冷 - 平均心率: 119 - 卡路里: 4342 Cal - 溫度: 15°C - 濕度: 71%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'30"

(08'30")

08'27" (+02'15")

1005 / 1005

07'35"

(16'05")

07'29" (+01'17")

1011 / 2016

06'25"

(22'30")

06'24" (+00'12")

1001 / 3018

07'22"

(29'52")

07'16" (+01'04")

1012 / 4031

07'59"

(37'51")

07'54" (+01'42")

1008 / 5039

展開計圈分析

06'49"

(44'40")

06'44" (+00'32")

1010 / 6049

06'22"

(51'02")

06'18" (+00'06")

1009 / 7059

06'13"

(57'15")

06'12"

1002 / 8062

06'52"

(01:04'07")

06'48" (+00'36")

1007 / 9069

07'59"

(01:12'06")

07'54" (+01'42")

1009 / 10079

06'42"

(01:18'48")

06'37" (+00'25")

1010 / 11089

06'15"

(01:25'03")

06'14" (+00'02")

1001 / 12090

06'23"

(01:31'26")

06'18" (+00'06")

1012 / 13102

06'42"

(01:38'08")

06'41" (+00'29")

1001 / 14104

07'04"

(01:45'12")

06'58" (+00'46")

1012 / 15116

07'48"

(01:53'00")

07'42" (+01'30")

1012 / 16129

06'57"

(01:59'57")

06'53" (+00'41")

1009 / 17138

06'48"

(02:06'45")

06'47" (+00'35")

1001 / 18139

07'07"

(02:13'52")

07'04" (+00'52")

1006 / 19146

07'40"

(02:21'32")

07'34" (+01'22")

1012 / 20158

08'27"

(02:29'59")

08'21" (+02'09")

1011 / 21169

06'59"

(02:36'58")

06'55" (+00'43")

1007 / 22177

07'03"

(02:44'01")

07'01" (+00'49")

1004 / 23181

07'21"

(02:51'22")

07'19" (+01'07")

1004 / 24186

07'23"

(02:58'45")

07'20" (+01'08")

1006 / 25192

09'12"

(03:07'57")

09'09" (+02'57")

1004 / 26196

07'11"

(03:15'08")

07'05" (+00'53")

1012 / 27209

07'19"

(03:22'27")

07'14" (+01'02")

1009 / 28218

07'24"

(03:29'51")

07'19" (+01'07")

1009 / 29228

07'17"

(03:37'08")

07'16" (+01'04")

1000 / 30229

08'55"

(03:46'03")

08'49" (+02'37")

1010 / 31239

07'42"

(03:53'45")

07'37" (+01'25")

1009 / 32249

07'31"

(04:01'16")

07'27" (+01'15")

1007 / 33256

07'29"

(04:08'45")

07'26" (+01'14")

1006 / 34263

07'44"

(04:16'29")

07'41" (+01'29")

1005 / 35268

10'16"

(04:26'45")

10'07" (+03'55")

1014 / 36283

08'25"

(04:35'10")

08'23" (+02'11")

1003 / 37286

07'36"

(04:42'46")

07'32" (+01'20")

1008 / 38295

07'39"

(04:50'25")

07'36" (+01'24")

1005 / 39300

07'19"

(04:57'44")

07'15" (+01'03")

1007 / 40307

09'50"

(05:07'34")

09'39" (+03'27")

1017 / 41325

09'12"

(05:16'46")

09'08" (+02'56")

1006 / 42332

12'27"

(05:29'13")

12'20" (+06'08")

1008 / 43340

10'52"

(05:40'05")

10'45" (+04'33")

1010 / 44351

07'48"

(05:47'53")

07'47" (+01'35")

1002 / 45353

08'48"

(05:56'41")

08'41" (+02'29")

1013 / 46366

07'12"

(06:03'53")

07'08" (+00'56")

1007 / 47374

07'19"

(06:11'12")

07'14" (+01'02")

1011 / 48385

07'18"

(06:18'30")

07'18" (+01'06")

998 / 49384

07'42"

(06:26'12")

07'38" (+01'26")

1008 / 50393

最強的冷氣團襲台，氣溫12度C，愈跑愈冷，沒有提供熱飲，差點棄賽，還好堅持下去，50KM最終完賽，棒啦~

賽前宣言: 玩賽完賽

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 : 543.78 km

Ｙ拖綠-39號累積 : 1192.8 km

XT 上傳 | 9 years ago

gary, Hamis Huang 和其他 16 人說推

留言

台南德哥恭喜完賽。

2014-12-14 22:24 ·

2 個人推


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'28"	00:08'28"
2	07'27"	00:15'55"
3	06'29"	00:22'24"
4	07'16"	00:29'40"
5	07'57"	00:37'37"
6	06'43"	00:44'20"
7	06'20"	00:50'40"
8	06'12"	00:56'52"
9	06'35"	01:03'27"
10	07'53"	01:11'20"
11	06'55"	01:18'15"
12	06'15"	01:24'30"
13	06'19"	01:30'49"
14	06'32"	01:37'21"
15	07'06"	01:44'27"
16	07'44"	01:52'11"
17	06'46"	01:58'57"
18	06'51"	02:05'48"
19	07'06"	02:12'54"
20	07'30"	02:20'24"
21	08'29"	02:28'53"
22	06'49"	02:35'42"
23	07'07"	02:42'49"
24	07'17"	02:50'06"
25	07'18"	02:57'24"
26	09'12"	03:06'36"
27	07'00"	03:13'36"
28	07'18"	03:20'54"
29	07'16"	03:28'10"
30	07'21"	03:35'31"
31	08'52"	03:44'23"
32	07'37"	03:52'00"
33	07'22"	03:59'22"
34	07'26"	04:06'48"
35	07'41"	04:14'29"
36	10'00"	04:24'29"
37	08'16"	04:32'45"
38	07'52"	04:40'37"
39	07'46"	04:48'23"
40	07'10"	04:55'33"
41	07'42"	05:03'15"
42	10'59"	05:14'14"
43	08'02"	05:22'16"
44	14'51"	05:37'07"
45	08'14"	05:45'21"
46	07'25"	05:52'46"
47	08'22"	06:01'08"
48	07'16"	06:08'24"
49	07'15"	06:15'39"
50	07'37"	06:23'16"
51	06'59"	06:30'15"
50.8	-8'-54"	06:32'26"