陳啟明 2023/03/11 訓練日誌 | Marathon's World

陳啟明台北市
ID 398953

33 位追隨者

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60.0 km | 05:39:21 | 05:39/km | 第7馬

2023 第12屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2023-03-11
成績	05:39:21
總名次	- / -
分組名次	- / -
平均速度	05:39/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'39")

00:27'39" (+03'28")

00:56'10" (+04'28")

10 km

(00:56'10")

00:28'31" (+04'20")

15 km

(01:25'42")

00:29'32" (+05'21")

00:57'23" (+05'41")

20 km

(01:53'33")

00:27'51" (+03'40")

25 km

(02:25'10")

00:31'37" (+07'26")

00:58'44" (+07'02")

30 km

(02:52'17")

00:27'07" (+02'56")

35 km

(03:19'23")

00:27'06" (+02'55")

00:51'42"

40 km

(03:43'59")

00:24'36" (+00'25")

45 km

(04:08'10")

00:24'11"

00:52'59" (+01'17")

50 km

(04:36'58")

00:28'48" (+04'37")

55 km

(05:05'46")

00:28'48" (+04'37")

00:59'31" (+07'49")

60 km

(05:36'29")

00:30'43" (+06'32")

Finish

(05:39:21)

日期: 2023-03-11 05:00 - 總爬升: 890 m - 平均心率: 157 - 卡路里: 3096 Cal - 平均步頻: 176 - 溫度: 19°C - 濕度: 66%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

05'35"

(05'35")

05'35" (+01'19")

1000 / 1000

2

06'17"

(11'53")

06'17" (+02'01")

1000 / 2000

3

05'15"

(17'09")

05'15" (+00'59")

1000 / 3000

4

05'17"

(22'26")

05'17" (+01'01")

1000 / 4000

5

05'13"

(27'40")

05'13" (+00'57")

1000 / 5000

展開計圈分析

6

05'22"

(33'02")

05'22" (+01'06")

1000 / 6000

7

06'40"

(39'42")

06'40" (+02'24")

1000 / 7000

8

05'42"

(45'25")

05'42" (+01'26")

1000 / 8000

9

05'26"

(50'51")

05'26" (+01'10")

1000 / 9000

10

05'19"

(56'10")

05'19" (+01'03")

1000 / 10000

11

06'32"

(01:02'43")

06'32" (+02'16")

1000 / 11000

12

05'33"

(01:08'16")

05'33" (+01'17")

1000 / 12000

13

05'21"

(01:13'38")

05'21" (+01'05")

1000 / 13000

14

05'13"

(01:18'51")

05'13" (+00'57")

1000 / 14000

15

06'51"

(01:25'42")

06'51" (+02'35")

1000 / 15000

16

04'46"

(01:30'28")

04'46" (+00'30")

1000 / 16000

17

05'21"

(01:35'50")

05'21" (+01'05")

1000 / 17000

18

05'14"

(01:41'04")

05'14" (+00'58")

1000 / 18000

19

06'00"

(01:47'04")

06'00" (+01'44")

1000 / 19000

20

06'29"

(01:53'34")

06'29" (+02'13")

1000 / 20000

21

06'15"

(01:59'49")

06'15" (+01'59")

1000 / 21000

22

06'34"

(02:06'24")

06'34" (+02'18")

1000 / 22000

23

06'05"

(02:12'30")

06'05" (+01'49")

1000 / 23000

24

05'22"

(02:17'53")

05'22" (+01'06")

1000 / 24000

25

07'18"

(02:25'11")

07'18" (+03'02")

1000 / 25000

26

06'31"

(02:31'42")

06'31" (+02'15")

1000 / 26000

27

05'33"

(02:37'15")

05'33" (+01'17")

1000 / 27000

28

04'56"

(02:42'11")

04'56" (+00'40")

1000 / 28000

29

04'50"

(02:47'02")

04'50" (+00'34")

1000 / 29000

30

05'15"

(02:52'18")

05'15" (+00'59")

1000 / 30000

31

04'53"

(02:57'11")

04'53" (+00'37")

1000 / 31000

32

05'38"

(03:02'49")

05'38" (+01'22")

1000 / 32000

33

06'09"

(03:08'59")

06'09" (+01'53")

1000 / 33000

34

05'49"

(03:14'48")

05'49" (+01'33")

1000 / 34000

35

04'35"

(03:19'24")

04'35" (+00'19")

1000 / 35000

36

04'54"

(03:24'18")

04'54" (+00'38")

1000 / 36000

37

05'08"

(03:29'27")

05'08" (+00'52")

1000 / 37000

38

04'59"

(03:34'26")

04'59" (+00'43")

1000 / 38000

39

04'48"

(03:39'15")

04'48" (+00'32")

1000 / 39000

40

04'44"

(03:44'00")

04'44" (+00'28")

1000 / 40000

41

05'19"

(03:49'19")

05'19" (+01'03")

1000 / 41000

42

04'34"

(03:53'54")

04'34" (+00'18")

1000 / 42000

43

05'02"

(03:58'57")

05'02" (+00'46")

1000 / 43000

44

04'16"

(04:03'14")

04'16"

1000 / 44000

45

04'56"

(04:08'10")

04'56" (+00'40")

1000 / 45000

46

05'46"

(04:13'57")

05'46" (+01'30")

1000 / 46000

47

05'53"

(04:19'51")

05'53" (+01'37")

1000 / 47000

48

05'58"

(04:25'49")

05'58" (+01'42")

1000 / 48000

49

05'38"

(04:31'28")

05'38" (+01'22")

1000 / 49000

50

05'30"

(04:36'58")

05'30" (+01'14")

1000 / 50000

51

05'39"

(04:42'38")

05'39" (+01'23")

1000 / 51000

52

05'41"

(04:48'19")

05'41" (+01'25")

1000 / 52000

53

05'44"

(04:54'03")

05'44" (+01'28")

1000 / 53000

54

05'31"

(04:59'35")

05'31" (+01'15")

1000 / 54000

55

06'12"

(05:05'47")

06'12" (+01'56")

1000 / 55000

56

05'43"

(05:11'30")

05'43" (+01'27")

1000 / 56000

57

05'48"

(05:17'19")

05'48" (+01'32")

1000 / 57000

58

07'21"

(05:24'40")

07'21" (+03'05")

1000 / 58000

59

05'57"

(05:30'38")

05'57" (+01'41")

1000 / 59000

60

05'51"

(05:36'30")

05'51" (+01'35")

1000 / 60000

賽後評分: 總10
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

3月累積里程 : 314.08 km

Nike Next% 2 累積 : 1814.6 km

TCX 2.0 上傳 | 1 year ago

·


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'35"	00:05'35"
2	06'18"	00:11'53"
3	05'15"	00:17'08"
4	05'17"	00:22'25"
5	05'14"	00:27'39"
6	05'23"	00:33'02"
7	06'40"	00:39'42"
8	05'42"	00:45'24"
9	05'26"	00:50'50"
10	05'20"	00:56'10"
11	06'32"	01:02'42"
12	05'34"	01:08'16"
13	05'21"	01:13'37"
14	05'13"	01:18'50"
15	06'52"	01:25'42"
16	04'46"	01:30'28"
17	05'21"	01:35'49"
18	05'14"	01:41'03"
19	06'00"	01:47'03"
20	06'30"	01:53'33"
21	06'16"	01:59'49"
22	06'35"	02:06'24"
23	06'05"	02:12'29"
24	05'23"	02:17'52"
25	07'18"	02:25'10"
26	06'31"	02:31'41"
27	05'34"	02:37'15"
28	04'56"	02:42'11"
29	04'51"	02:47'02"
30	05'15"	02:52'17"
31	04'53"	02:57'10"
32	05'39"	03:02'49"
33	06'09"	03:08'58"
34	05'50"	03:14'48"
35	04'35"	03:19'23"
36	04'55"	03:24'18"
37	05'08"	03:29'26"
38	05'44"	03:35'10"
39	04'04"	03:39'14"
40	04'45"	03:43'59"
41	05'19"	03:49'18"
42	05'11"	03:54'29"
43	04'38"	03:59'07"
44	04'06"	04:03'13"
45	04'57"	04:08'10"
46	05'46"	04:13'56"
47	05'54"	04:19'50"
48	05'59"	04:25'49"
49	05'38"	04:31'27"
50	05'31"	04:36'58"
51	05'39"	04:42'37"
52	05'41"	04:48'18"
53	05'44"	04:54'02"
54	05'32"	04:59'34"
55	06'12"	05:05'46"
56	05'43"	05:11'29"
57	05'49"	05:17'18"
58	07'22"	05:24'40"
59	05'58"	05:30'38"
60	05'51"	05:36'29"
60.5	05'31"	05:39'21"

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朋友動態

台中阿森上傳了新日誌

10.2 km | 00:49:30 | 04:52/km

台中阿森上傳了新日誌

3.5 km | 00:11:41 | 18.0 km/h

台中阿森上傳了新日誌

10.1 km | 00:48:33 | 04:47/km

台中阿森上傳了新日誌

10.1 km | 00:53:10 | 05:15/km

台中阿森上傳了新日誌

3.7 km | 00:11:40 | 18.9 km/h

台中阿森上傳了新日誌

10.1 km | 00:49:01 | 04:49/km

台中阿森上傳了新日誌

10.2 km | 00:52:53 | 05:11/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:25:19 | 05:02/km

Inna Chang 上傳了新日誌

2.6 km | 00:18:39 | 07:14/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:18:02 | 05:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:02 | 04:59/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:15:34 | 05:10/km

鄭穗霓上傳了新日誌

9.1 km | 02:04:34 | 13:41/km

鄭穗霓上傳了新日誌

1.8 km | 00:11:49 | 06:31/km

randallkwo 上傳了新日誌

5.0 km | 00:27:41 | 05:31/km

林淦鈿（淦哥）上傳了新日誌

3.7 km | 00:26:46 | 07:19/km

王聖欣上傳了新日誌

4.4 km | 00:28:51 | 06:37/km

Inna Chang 上傳了新日誌
7.1 km | 00:30:00 | 14.3 km/h

randallkwo 上傳了新日誌

5.0 km | 00:29:41 | 05:55/km

林淦鈿（淦哥）給 2024年富士山國際馬拉松的評分(給 5 星) : "風景依然美。"

鄭穗霓上傳了新日誌

42.4 km | 04:31:43 | 06:24/km

鄭穗霓上傳了新日誌

5.4 km | 00:51:38 | 09:35/km

鄭穗霓上傳了新日誌

3.0 km | 00:17:06 | 05:47/km

林淦鈿（淦哥）新增一場比賽紀錄 : 2024年富士山國際馬拉松 - 全馬
成績 : 05:56:41

台中阿森上傳了新日誌

10.1 km | 00:51:51 | 05:06/km

台中阿森上傳了新日誌

10.1 km | 00:52:41 | 05:11/km

台中阿森上傳了新日誌

10.2 km | 00:48:23 | 04:43/km

randallkwo 上傳了新日誌

5.0 km | 00:33:20 | 06:38/km

王聖欣上傳了新日誌

21.2 km | 01:52:40 | 05:18/km

Inna Chang 上傳了新日誌

21.3 km | 01:54:00 | 05:21/km