徐智謀 2021/04/16 訓練日誌

徐智謀新竹
ID 162124

667 位追隨者

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徐智謀

82.6 km | 07:41:15 | 05:35/km

日期: 2021-04-16 05:00 - 總爬升: 1576 m - 地點: 石門水庫 - 天氣: 晴 - 平均心率: 145 - 卡路里: 4607 Cal - 總步數: 78322 - 平均步頻: 169 - 平均步幅: 105 cm - 溫度: 19°C - 濕度: 91% - PM2.5: 良好(12)

Pace: 05'44" / 05'41" / 05'26" / 05'24" / 05'29" / 06'41" / 07'03" / 06'19" / 04'50" / 04'51" / 04'56" / 05'01" / 05'05" / 05'16" / 05'24" / 05'06" / 05'06" / 05'34" / 05'30" / 05'23" / 05'50" / 05'29" / 05'20" / 05'31" / 05'34" / 05'50" / 05'45" / 06'11" / 06'22" / 05'51" / 05'08" / 04'59" / 04'52" / 04'58" / 05'01" / 06'12" / 05'12" / 05'28" / 05'44" / 05'16" / 04'50" / 05'13" / 04'54" / 05'30" / 05'13" / 05'01" / 05'09" / 06'23" / 05'44" / 04'57" / 04'57" / 05'12" / 05'33" / 06'14" / 05'22" / 06'31" / 06'23" / 05'27" / 05'33" / 05'05" / 04'57" / 05'18" / 05'04" / 05'09" / 05'13" / 05'10" / 05'32" / 05'46" / 05'02" / 06'49" / 05'46" / 05'26" / 05'20" / 05'02" / 05'03" / 05'14" / 05'06" / 05'35" / 05'26" / 05'54" / 05'12" / 05'22" / 05'54" / 05'51" / 02'36" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'58"

(05'58")

05'57" (+01'02")

1001 / 1001

165 / 101

05'44"

(11'42")

05'43" (+00'48")

1000 / 2002

168 / 103

05'31"

(17'13")

05'30" (+00'35")

1001 / 3004

170 / 106

05'23"

(22'36")

05'22" (+00'27")

1001 / 4005

169 / 110

05'40"

(28'16")

05'39" (+00'44")

1001 / 5007

168 / 105

展開計圈分析

06'49"

(35'05")

06'48" (+01'53")

1001 / 6008

166 / 88

07'14"

(42'19")

07'13" (+02'18")

1000 / 7009

168 / 82

06'08"

(48'27")

06'06" (+01'11")

1003 / 8012

168 / 97

05'00"

(53'27")

04'59" (+00'04")

1000 / 9013

172 / 116

04'56"

(58'23")

04'55"

1001 / 10015

173 / 117

05'02"

(01:03'25")

05'02" (+00'07")

1000 / 11015

172 / 115

05'07"

(01:08'32")

05'06" (+00'11")

1002 / 12017

171 / 114

05'17"

(01:13'49")

05'15" (+00'20")

1003 / 13020

171 / 110

05'24"

(01:19'13")

05'23" (+00'28")

1001 / 14022

171 / 108

05'19"

(01:24'32")

05'18" (+00'23")

1001 / 15023

171 / 109

05'14"

(01:29'46")

05'13" (+00'18")

1002 / 16026

172 / 111

05'32"

(01:35'18")

05'31" (+00'36")

1001 / 17027

172 / 104

05'34"

(01:40'52")

05'33" (+00'38")

1001 / 18028

171 / 104

05'31"

(01:46'23")

05'30" (+00'35")

1000 / 19029

170 / 106

05'34"

(01:51'57")

05'33" (+00'38")

1001 / 20030

171 / 104

05'55"

(01:57'52")

05'54" (+00'59")

1000 / 21030

171 / 98

05'33"

(02:03'25")

05'32" (+00'37")

1001 / 22032

170 / 105

05'27"

(02:08'52")

05'26" (+00'31")

1000 / 23032

172 / 106

05'34"

(02:14'26")

05'33" (+00'38")

1000 / 24032

172 / 104

05'41"

(02:20'07")

05'40" (+00'45")

1002 / 25035

169 / 103

06'02"

(02:26'09")

06'01" (+01'06")

1001 / 26036

169 / 97

06'04"

(02:32'13")

06'03" (+01'08")

1000 / 27036

169 / 97

06'21"

(02:38'34")

06'20" (+01'25")

1000 / 28037

168 / 93

06'28"

(02:45'02")

06'27" (+01'32")

1002 / 29039

167 / 92

05'23"

(02:50'25")

05'22" (+00'27")

1000 / 30039

172 / 107

05'09"

(02:55'34")

05'08" (+00'13")

1002 / 31042

173 / 111

04'58"

(03:00'32")

04'57" (+00'02")

1001 / 32044

174 / 115

04'59"

(03:05'31")

04'58" (+00'03")

1001 / 33045

174 / 115

05'07"

(03:10'38")

05'06" (+00'11")

1001 / 34047

173 / 112

05'46"

(03:16'24")

05'45" (+00'50")

1001 / 35048

172 / 100

05'54"

(03:22'18")

05'52" (+00'57")

1003 / 36051

170 / 99

05'16"

(03:27'34")

05'15" (+00'20")

1002 / 37054

170 / 111

05'55"

(03:33'29")

05'55" (+01'00")

1000 / 38054

172 / 97

05'43"

(03:39'12")

05'42" (+00'47")

1001 / 39056

170 / 102

04'59"

(03:44'11")

04'58" (+00'03")

1001 / 40058

170 / 117

05'15"

(03:49'26")

05'14" (+00'19")

1002 / 41060

171 / 111

05'02"

(03:54'28")

05'01" (+00'06")

1000 / 42061

172 / 115

05'42"

(04:00'10")

05'41" (+00'46")

1002 / 43063

171 / 102

05'19"

(04:05'29")

05'18" (+00'23")

1000 / 44064

171 / 109

05'08"

(04:10'37")

05'07" (+00'12")

1002 / 45066

169 / 115

05'11"

(04:15'48")

05'10" (+00'15")

1001 / 46067

171 / 112

06'24"

(04:22'12")

06'23" (+01'28")

1001 / 47069

171 / 91

05'55"

(04:28'07")

05'54" (+00'59")

1000 / 48069

170 / 99

05'03"

(04:33'10")

05'02" (+00'07")

1002 / 49072

169 / 116

05'05"

(04:38'15")

05'04" (+00'09")

1003 / 50075

169 / 116

05'16"

(04:43'31")

05'15" (+00'20")

1001 / 51076

168 / 112

05'43"

(04:49'14")

05'42" (+00'47")

1000 / 52077

170 / 102

06'18"

(04:55'32")

06'17" (+01'22")

1000 / 53078

170 / 93

05'33"

(05:01'05")

05'32" (+00'37")

1002 / 54080

171 / 105

06'44"

(05:07'49")

06'43" (+01'48")

1000 / 55081

171 / 86

06'27"

(05:14'16")

06'26" (+01'31")

1000 / 56082

172 / 89

05'32"

(05:19'48")

05'31" (+00'36")

1001 / 57083

168 / 107

05'40"

(05:25'28")

05'39" (+00'44")

1002 / 58086

169 / 104

05'07"

(05:30'35")

05'06" (+00'11")

1002 / 59088

170 / 114

04'57"

(05:35'32")

04'56" (+00'01")

1002 / 60091

169 / 119

05'39"

(05:41'11")

05'38" (+00'43")

1002 / 61093

170 / 103

05'08"

(05:46'19")

05'07" (+00'12")

1002 / 62096

171 / 114

05'10"

(05:51'29")

05'09" (+00'14")

1000 / 63096

172 / 112

05'21"

(05:56'50")

05'20" (+00'25")

1002 / 64099

173 / 108

05'27"

(06:02'17")

05'26" (+00'31")

1000 / 65100

174 / 105

05'45"

(06:08'02")

05'44" (+00'49")

1002 / 66102

173 / 100

05'31"

(06:13'33")

05'30" (+00'35")

1002 / 67104

172 / 105

05'35"

(06:19'08")

05'34" (+00'39")

1000 / 68105

172 / 104

06'39"

(06:25'47")

06'38" (+01'43")

1001 / 69106

158 / 95

05'50"

(06:31'37")

05'49" (+00'54")

1001 / 70108

172 / 99

05'42"

(06:37'19")

05'41" (+00'46")

1002 / 71111

169 / 103

05'12"

(06:42'31")

05'11" (+00'16")

1002 / 72114

171 / 112

05'00"

(06:47'31")

04'59" (+00'04")

1000 / 73114

173 / 115

05'23"

(06:52'54")

05'22" (+00'27")

1002 / 74116

173 / 107

05'23"

(06:58'17")

05'22" (+00'27")

1001 / 75118

172 / 108

05'32"

(07:03'49")

05'31" (+00'36")

1000 / 76118

170 / 106

05'39"

(07:09'28")

05'38" (+00'43")

1001 / 77120

170 / 103

05'57"

(07:15'25")

05'56" (+01'01")

1000 / 78120

171 / 98

05'34"

(07:20'59")

05'33" (+00'38")

1002 / 79122

170 / 105

05'17"

(07:26'16")

05'16" (+00'21")

1001 / 80124

172 / 110

05'37"

(07:31'53")

05'36" (+00'41")

1001 / 81125

164 / 108

06'45"

(07:38'38")

06'44" (+01'49")

1001 / 82127

125 / 118

02'37"

(07:41'15")

05'49" (+00'54")

448 / 82576

115 / 148

新竹

徐智謀

留言

新竹

徐智謀

留言

新竹

徐智謀

留言

新竹

徐智謀

留言

新竹

徐智謀

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新竹

徐智謀

留言

第四次大環湖，這次一個人從家裡出發逆上佛陀，逆時鐘環石門水庫，跑完佛陀路線想說是不是要放棄好累直接跑回家算了，大腿狀況又還沒恢復很好，但想一想還是硬著頭皮跑羅馬公路，慶幸今天天氣舒適涼爽，還是順利完成，看見石門水庫真的水情嚴重告急，跑台七線超多砂石車，應該是趁現在趕緊清瘀吧！還好我安全渡過這路段，今天也是我自己單次里程新高82.5K完跑，GPS記錄為移動時間，五點起跑下午一點57分完跑，還要在努力！

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

4月累積里程 : 509.96 km

母子鱷魚黃跟上來累積 : 1273.2 km

MW Watch 上傳 | 3 years ago

Max 陳子仁, 飛龍和其他 35 人說推

留言

觀看另 7 則留言

跑步楠厲害👍均速535.太猛了。

2021-04-18 06:45 ·

1 個人推

飛龍徐大的近百k超馬已經令人瞠目結舌了！

2021-04-19 07:34 ·

1 個人推


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'44"	00:05'44"
2	05'41"	00:11'25"
3	05'26"	00:16'51"
4	05'24"	00:22'15"
5	05'29"	00:27'44"
6	06'41"	00:34'25"
7	07'03"	00:41'28"
8	06'19"	00:47'47"
9	04'50"	00:52'37"
10	04'51"	00:57'28"
11	04'56"	01:02'24"
12	05'01"	01:07'25"
13	05'05"	01:12'30"
14	05'16"	01:17'46"
15	05'24"	01:23'10"
16	05'06"	01:28'16"
17	05'06"	01:33'22"
18	05'34"	01:38'56"
19	05'30"	01:44'26"
20	05'23"	01:49'49"
21	05'50"	01:55'39"
22	05'29"	02:01'08"
23	05'20"	02:06'28"
24	05'31"	02:11'59"
25	05'34"	02:17'33"
26	05'50"	02:23'23"
27	05'45"	02:29'08"
28	06'11"	02:35'19"
29	06'22"	02:41'41"
30	05'51"	02:47'32"
31	05'08"	02:52'40"
32	04'59"	02:57'39"
33	04'52"	03:02'31"
34	04'58"	03:07'29"
35	05'01"	03:12'30"
36	06'12"	03:18'42"
37	05'12"	03:23'54"
38	05'28"	03:29'22"
39	05'44"	03:35'06"
40	05'16"	03:40'22"
41	04'50"	03:45'12"
42	05'13"	03:50'25"
43	04'54"	03:55'19"
44	05'30"	04:00'49"
45	05'13"	04:06'02"
46	05'01"	04:11'03"
47	05'09"	04:16'12"
48	06'23"	04:22'35"
49	05'44"	04:28'19"
50	04'57"	04:33'16"
51	04'57"	04:38'13"
52	05'12"	04:43'25"
53	05'33"	04:48'58"
54	06'14"	04:55'12"
55	05'22"	05:00'34"
56	06'31"	05:07'05"
57	06'23"	05:13'28"
58	05'27"	05:18'55"
59	05'33"	05:24'28"
60	05'05"	05:29'33"
61	04'57"	05:34'30"
62	05'18"	05:39'48"
63	05'04"	05:44'52"
64	05'09"	05:50'01"
65	05'13"	05:55'14"
66	05'10"	06:00'24"
67	05'32"	06:05'56"
68	05'46"	06:11'42"
69	05'02"	06:16'44"
70	06'49"	06:23'33"
71	05'46"	06:29'19"
72	05'26"	06:34'45"
73	05'20"	06:40'05"
74	05'02"	06:45'07"
75	05'03"	06:50'10"
76	05'14"	06:55'24"
77	05'06"	07:00'30"
78	05'35"	07:06'05"
79	05'26"	07:11'31"
80	05'54"	07:17'25"
81	05'12"	07:22'37"
82	05'22"	07:27'59"
83	05'54"	07:33'53"
84	05'51"	07:39'44"
82.6	-1'-4"	07:41'15"