于立根 2022/03/12 訓練日誌

于立根花蓮
ID 338363

31 位追隨者

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于立根

45.0 km | 05:53:49 | 07:51/km | 第57馬

2022 第11屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2022-03-12
成績	05:53:49
總名次	- / -
分組名次	- / -
平均速度	07:51/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'59")

00:32'59"

01:07'05"

10 km

(01:07'05")

00:34'06" (+01'07")

15 km

(01:43'14")

00:36'09" (+03'10")

01:15'37" (+08'32")

20 km

(02:22'42")

00:39'28" (+06'29")

25 km

(03:03'21")

00:40'39" (+07'40")

01:22'45" (+15'40")

30 km

(03:45'27")

00:42'06" (+09'07")

35 km

(04:27'27")

00:42'00" (+09'01")

01:23'12" (+16'07")

40 km

(05:08'39")

00:41'12" (+08'13")

45 km

(05:50'00")

00:41'21" (+08'22")

00:00'00"

Finish

(05:53:49)

日期: 2022-03-12 07:00 - 總爬升: 713 m - 地點: 關山天后宮 - 天氣: 晴 - 平均心率: 150 - 卡路里: 3175 Cal - 總步數: 55998 - 平均步頻: 158 - 平均步幅: 80 cm - 溫度: 19°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'37"

(06'37")

06'36" (+00'59")

1002 / 1002

179 / 84

06'38"

(13'15")

06'37" (+01'00")

1000 / 2002

182 / 82

06'33"

(19'48")

06'32" (+00'55")

1000 / 3003

185 / 82

06'33"

(26'21")

06'32" (+00'55")

1002 / 4005

182 / 83

06'42"

(33'03")

06'41" (+01'04")

1002 / 5007

179 / 83

展開計圈分析

06'35"

(39'38")

06'34" (+00'57")

1000 / 6008

184 / 82

06'56"

(46'34")

06'55" (+01'18")

1000 / 7008

157 / 91

07'32"

(54'06")

07'31" (+01'54")

1000 / 8009

166 / 79

06'42"

(01:00'48")

06'41" (+01'04")

1001 / 9011

186 / 80

06'29"

(01:07'17")

06'28" (+00'51")

1002 / 10013

185 / 83

07'35"

(01:14'52")

07'34" (+01'57")

1002 / 11015

167 / 78

07'26"

(01:22'18")

07'25" (+01'48")

1000 / 12016

167 / 80

06'37"

(01:28'55")

06'36" (+00'59")

1000 / 13016

180 / 83

06'56"

(01:35'51")

06'55" (+01'18")

1002 / 14018

171 / 84

07'50"

(01:43'41")

07'49" (+02'12")

1002 / 15020

160 / 79

06'06"

(01:49'47")

06'05" (+00'28")

1001 / 16022

185 / 88

07'42"

(01:57'29")

07'41" (+02'04")

1000 / 17022

165 / 78

07'15"

(02:04'44")

07'14" (+01'37")

1001 / 18024

168 / 82

09'25"

(02:14'09")

09'24" (+03'47")

1001 / 19025

137 / 77

09'26"

(02:23'35")

09'25" (+03'48")

1001 / 20027

134 / 78

09'34"

(02:33'09")

09'33" (+03'56")

1000 / 21028

141 / 73

09'50"

(02:42'59")

09'49" (+04'12")

1000 / 22028

139 / 72

08'19"

(02:51'18")

08'18" (+02'41")

1000 / 23029

160 / 75

06'15"

(02:57'33")

06'14" (+00'37")

1000 / 24029

184 / 86

06'31"

(03:04'04")

06'30" (+00'53")

1001 / 25030

180 / 84

07'20"

(03:11'24")

07'19" (+01'42")

1001 / 26032

168 / 81

05'38"

(03:17'02")

05'37"

1001 / 27033

180 / 98

07'36"

(03:24'38")

07'35" (+01'58")

1001 / 28035

158 / 82

12'46"

(03:37'24")

12'44" (+07'07")

1002 / 29037

106 / 74

09'09"

(03:46'33")

09'08" (+03'31")

1000 / 30037

140 / 77

09'13"

(03:55'46")

09'11" (+03'34")

1002 / 31040

139 / 77

08'00"

(04:03'46")

08'00" (+02'23")

1000 / 32040

159 / 78

07'42"

(04:11'28")

07'41" (+02'04")

1002 / 33042

156 / 83

08'04"

(04:19'32")

08'03" (+02'26")

1001 / 34043

156 / 79

08'52"

(04:28'24")

08'51" (+03'14")

1001 / 35045

144 / 78

09'07"

(04:37'31")

09'05" (+03'28")

1002 / 36047

137 / 80

07'32"

(04:45'03")

07'31" (+01'54")

1000 / 37047

164 / 80

07'40"

(04:52'43")

07'39" (+02'02")

1000 / 38048

164 / 79

09'32"

(05:02'15")

09'31" (+03'54")

1001 / 39049

143 / 73

07'37"

(05:09'52")

07'36" (+01'59")

1000 / 40049

160 / 81

08'34"

(05:18'26")

08'33" (+02'56")

1001 / 41051

154 / 75

09'11"

(05:27'37")

09'10" (+03'33")

1000 / 42051

141 / 77

08'05"

(05:35'42")

08'04" (+02'27")

1001 / 43052

142 / 87

07'37"

(05:43'19")

07'36" (+01'59")

1000 / 44053

164 / 79

10'30"

(05:53'49")

10'36" (+04'59")

989 / 45042

140 / 67

走、走、走

賽前宣言: 無傷完賽

賽後評分: 好得
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	105~128	65~79%
2:M馬拉松配速區	128~145	79~89%
3:T乳酸耐力區	145~149	89~92%
4:A無氧耐力區	149~158	92~97.5%
5:I最大耗氧區	158~163	97.5~100%
最大心率為163 點此去設定最大心率

3月累積里程 : 151.57 km

MW Watch 上傳 | 2 years ago

留言


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'37"	00:06'37"
2	06'38"	00:13'15"
3	06'31"	00:19'46"
4	06'34"	00:26'20"
5	06'39"	00:32'59"
6	06'34"	00:39'33"
7	06'56"	00:46'29"
8	07'32"	00:54'01"
9	06'38"	01:00'39"
10	06'26"	01:07'05"
11	07'34"	01:14'39"
12	07'23"	01:22'02"
13	06'36"	01:28'38"
14	06'50"	01:35'28"
15	07'46"	01:43'14"
16	06'05"	01:49'19"
17	07'40"	01:56'59"
18	07'04"	02:04'03"
19	09'13"	02:13'16"
20	09'26"	02:22'42"
21	09'30"	02:32'12"
22	09'43"	02:41'55"
23	08'43"	02:50'38"
24	06'15"	02:56'53"
25	06'28"	03:03'21"
26	07'18"	03:10'39"
27	05'43"	03:16'22"
28	07'12"	03:23'34"
29	13'01"	03:36'35"
30	08'52"	03:45'27"
31	08'36"	03:54'03"
32	08'45"	04:02'48"
33	07'46"	04:10'34"
34	08'05"	04:18'39"
35	08'48"	04:27'27"
36	09'10"	04:36'37"
37	07'15"	04:43'52"
38	07'34"	04:51'26"
39	09'41"	05:01'07"
40	07'32"	05:08'39"
41	08'46"	05:17'25"
42	09'04"	05:26'29"
43	07'59"	05:34'28"
44	07'26"	05:41'54"
45	08'06"	05:50'00"
45.0	85'11"	05:53'49"