Nicol Wong 2017/10/07 訓練日誌

Nicol Wong 新界
ID 309717

15 位追隨者

< 上一篇

下一篇 >

Nicol Wong

57.0 km | 13:46:00 | 14:29/km | 第5馬

康宏圖騰跑2017

官方成績
日期	2017-10-07
成績	13:46:00
總名次	- / -
分組名次	- / -
平均速度	14:29/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:58'18")

00:58'18" (+01'31")

02:09'07"

10 km

(02:09'07")

01:10'49" (+14'02")

15 km

(03:15'05")

01:05'58" (+09'11")

02:21'29" (+12'22")

20 km

(04:30'36")

01:15'31" (+18'44")

25 km

(05:33'04")

01:02'28" (+05'41")

02:22'09" (+13'02")

30 km

(06:52'45")

01:19'41" (+22'54")

35 km

(08:12'43")

01:19'58" (+23'11")

02:16'45" (+07'38")

40 km

(09:09'30")

00:56'47"

45 km

(10:54'57")

01:45'27" (+48'40")

03:20'20" (+11'13")

50 km

(12:29'50")

01:34'53" (+38'06")

55 km

(13:31'10")

01:01'20" (+04'33")

00:00'00"

Finish

(13:46:00)

日期: 2017-10-07 08:02 - 總爬升: 3071 m - 平均心率: 123 - 卡路里: 3694 Cal - 平均步頻: 124 - 溫度: 29°C - 濕度: 72%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'03"

(06'03")

06'03"

1000 / 1000

09'44"

(15'48")

09'44" (+03'41")

1000 / 2000

09'05"

(24'54")

09'05" (+03'02")

1000 / 3000

22'18"

(47'12")

22'18" (+16'15")

1000 / 4000

11'05"

(58'18")

11'05" (+05'02")

1000 / 5000

展開計圈分析

08'28"

(01:06'46")

08'28" (+02'25")

1000 / 6000

11'54"

(01:18'40")

11'54" (+05'51")

1000 / 7000

11'02"

(01:29'43")

11'02" (+04'59")

1000 / 8000

14'35"

(01:44'18")

14'35" (+08'32")

1000 / 9000

24'48"

(02:09'07")

24'48" (+18'45")

1000 / 10000

11'10"

(02:20'17")

11'10" (+05'07")

1000 / 11000

11'41"

(02:31'59")

11'41" (+05'38")

1000 / 12000

19'44"

(02:51'44")

19'44" (+13'41")

1000 / 13000

12'13"

(03:03'57")

12'13" (+06'10")

1000 / 14000

11'07"

(03:15'05")

11'07" (+05'04")

1000 / 15000

17'57"

(03:33'03")

17'57" (+11'54")

1000 / 16000

22'04"

(03:55'08")

22'04" (+16'01")

1000 / 17000

13'14"

(04:08'22")

13'14" (+07'11")

1000 / 18000

10'53"

(04:19'15")

10'53" (+04'50")

1000 / 19000

11'19"

(04:30'35")

11'19" (+05'16")

1000 / 20000

11'06"

(04:41'42")

11'06" (+05'03")

1000 / 21000

15'37"

(04:57'19")

15'37" (+09'34")

1000 / 22000

12'07"

(05:09'26")

12'07" (+06'04")

1000 / 23000

09'50"

(05:19'17")

09'50" (+03'47")

1000 / 24000

13'46"

(05:33'04")

13'46" (+07'43")

1000 / 25000

23'33"

(05:56'38")

23'33" (+17'30")

1000 / 26000

16'38"

(06:13'16")

16'38" (+10'35")

1000 / 27000

10'34"

(06:23'51")

10'34" (+04'31")

1000 / 28000

10'39"

(06:34'30")

10'39" (+04'36")

1000 / 29000

18'14"

(06:52'44")

18'14" (+12'11")

1000 / 30000

12'28"

(07:05'12")

12'28" (+06'25")

1000 / 31000

13'30"

(07:18'43")

13'30" (+07'27")

1000 / 32000

15'33"

(07:34'17")

15'33" (+09'30")

1000 / 33000

25'08"

(07:59'26")

25'08" (+19'05")

1000 / 34000

13'14"

(08:12'40")

13'14" (+07'11")

1000 / 35000

10'25"

(08:23'06")

10'25" (+04'22")

1000 / 36000

10'18"

(08:33'24")

10'18" (+04'15")

1000 / 37000

11'18"

(08:44'43")

11'18" (+05'15")

1000 / 38000

10'57"

(08:55'41")

10'57" (+04'54")

1000 / 39000

13'48"

(09:09'29")

13'48" (+07'45")

1000 / 40000

31'35"

(09:41'05")

31'35" (+25'32")

1000 / 41000

16'32"

(09:57'37")

16'32" (+10'29")

1000 / 42000

19'13"

(10:16'51")

19'13" (+13'10")

1000 / 43000

24'57"

(10:41'48")

24'57" (+18'54")

1000 / 44000

03'51"

(10:45'39")

13'22" (+07'19")

287 / 44287

13'20"

(10:58'59")

13'20" (+07'17")

1000 / 45287

12'05"

(11:11'05")

12'05" (+06'02")

1000 / 46287

13'09"

(11:24'14")

13'09" (+07'06")

1000 / 47287

31'19"

(11:55'34")

31'19" (+25'16")

1000 / 48287

23'35"

(12:19'09")

23'35" (+17'32")

1000 / 49287

14'55"

(12:34'04")

14'55" (+08'52")

1000 / 50287

17'50"

(12:51'54")

17'50" (+11'47")

1000 / 51287

14'42"

(13:06'36")

14'42" (+08'39")

1000 / 52287

13'23"

(13:20'00")

13'23" (+07'20")

1000 / 53287

06'30"

(13:26'30")

06'30" (+00'27")

1000 / 54287

06'31"

(13:33'01")

06'31" (+00'28")

1000 / 55287

06'28"

(13:39'30")

06'28" (+00'25")

1000 / 56287

06'23"

(13:45'53")

06'23" (+00'20")

1000 / 57287

賽前宣言: 首個長距離山賽，希望完賽．

賽後評分: 補给品及支援都非常好，可惜天氣太熱及陽光超猛，影响了發揮，但最後也能用理想的時間完賽。
給 2 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

10月累積里程 : 222.76 km

Brooks Cascadia 12 累積 : 563.3 km

TCX 上傳 | 7 years ago

Rarry Lin 說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'04"	00:06'04"
2	09'45"	00:15'49"
3	09'05"	00:24'54"
4	22'18"	00:47'12"
5	11'06"	00:58'18"
6	08'28"	01:06'46"
7	11'54"	01:18'40"
8	11'03"	01:29'43"
9	14'36"	01:44'19"
10	24'48"	02:09'07"
11	11'11"	02:20'18"
12	11'41"	02:31'59"
13	19'45"	02:51'44"
14	12'14"	03:03'58"
15	11'07"	03:15'05"
16	17'58"	03:33'03"
17	22'05"	03:55'08"
18	13'15"	04:08'23"
19	10'53"	04:19'16"
20	11'20"	04:30'36"
21	11'06"	04:41'42"
22	15'42"	04:57'24"
23	12'03"	05:09'27"
24	09'50"	05:19'17"
25	13'47"	05:33'04"
26	23'34"	05:56'38"
27	16'39"	06:13'17"
28	10'34"	06:23'51"
29	10'40"	06:34'31"
30	18'14"	06:52'45"
31	12'28"	07:05'13"
32	13'31"	07:18'44"
33	15'33"	07:34'17"
34	25'09"	07:59'26"
35	13'17"	08:12'43"
36	10'23"	08:23'06"
37	10'19"	08:33'25"
38	11'19"	08:44'44"
39	10'57"	08:55'41"
40	13'49"	09:09'30"
41	31'35"	09:41'05"
42	16'32"	09:57'37"
43	19'14"	10:16'51"
44	24'58"	10:41'49"
45	13'08"	10:54'57"
46	12'38"	11:07'35"
47	12'15"	11:19'50"
48	19'30"	11:39'20"
49	34'08"	12:13'28"
50	16'22"	12:29'50"
51	17'53"	12:47'43"
52	13'57"	13:01'40"
53	15'20"	13:17'00"
54	07'40"	13:24'40"
55	06'30"	13:31'10"
56	06'28"	13:37'38"
57	06'30"	13:44'08"
57.6	06'09"	13:47'48"