曹以開 2020/08/09 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

45.3 km | 08:01:22 | 10:37/km | 第255馬

2020 奔趣馬拉邦超馬(5)

官方成績
日期	2020-08-09
成績	08:01:22
總名次	- / -
分組名次	- / -
平均速度	10:37/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'06")

00:30'06" (+29'55")

01:16'29"

10 km

(01:16'29")

00:46'23" (+46'12")

15 km

(02:37'26")

01:20'57" (+20'46")

01:21'08" (+04'39")

20 km

(02:37'37")

00:00'11"

Finish

(08:01:22)

日期: 2020-08-09 06:43 - 總爬升: 868 m - 平均心率: 148 - 卡路里: 3359 Cal - 平均步頻: 168 - 溫度: 26°C - 濕度: 84%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'18"

(07'18")

07'18" (+01'28")

1000 / 1000

06'23"

(13'42")

06'23" (+00'33")

1000 / 2000

06'17"

(19'59")

06'17" (+00'27")

1000 / 3000

07'12"

(27'11")

07'12" (+01'22")

1000 / 4000

07'20"

(34'32")

07'20" (+01'30")

1000 / 5000

展開計圈分析

09'50"

(44'22")

09'50" (+04'00")

1000 / 6000

10'10"

(54'33")

10'10" (+04'20")

1000 / 7000

09'03"

(01:03'36")

09'03" (+03'13")

1000 / 8000

10'18"

(01:13'55")

10'18" (+04'28")

1000 / 9000

06'59"

(01:20'54")

06'59" (+01'09")

1000 / 10000

06'20"

(01:27'15")

06'20" (+00'30")

1000 / 11000

06'17"

(01:33'32")

06'17" (+00'27")

1000 / 12000

05'50"

(01:39'22")

05'50"

1000 / 13000

06'20"

(01:45'42")

06'20" (+00'30")

1000 / 14000

05'56"

(01:51'39")

05'56" (+00'06")

1000 / 15000

07'27"

(01:59'06")

07'27" (+01'37")

1000 / 16000

07'32"

(02:06'38")

07'32" (+01'42")

1000 / 17000

06'47"

(02:13'26")

06'47" (+00'57")

1000 / 18000

09'36"

(02:23'02")

09'36" (+03'46")

1000 / 19000

09'53"

(02:32'56")

09'53" (+04'03")

1000 / 20000

09'27"

(02:42'23")

09'27" (+03'37")

1000 / 21000

11'08"

(02:53'32")

11'08" (+05'18")

1000 / 22000

11'33"

(03:05'05")

11'33" (+05'43")

1000 / 23000

12'01"

(03:17'06")

12'01" (+06'11")

1000 / 24000

10'31"

(03:27'38")

10'31" (+04'41")

1000 / 25000

09'18"

(03:36'57")

09'18" (+03'28")

1000 / 26000

10'25"

(03:47'22")

10'25" (+04'35")

1000 / 27000

10'41"

(03:58'03")

10'41" (+04'51")

1000 / 28000

09'48"

(04:07'52")

09'48" (+03'58")

1000 / 29000

08'44"

(04:16'36")

08'44" (+02'54")

1000 / 30000

07'20"

(04:23'57")

07'20" (+01'30")

1000 / 31000

09'45"

(04:33'42")

09'45" (+03'55")

1000 / 32000

07'27"

(04:41'10")

07'27" (+01'37")

1000 / 33000

07'01"

(04:48'12")

07'01" (+01'11")

1000 / 34000

07'30"

(04:55'43")

07'30" (+01'40")

1000 / 35000

06'59"

(05:02'43")

06'59" (+01'09")

1000 / 36000

06'47"

(05:09'30")

06'47" (+00'57")

1000 / 37000

06'19"

(05:15'49")

06'19" (+00'29")

1000 / 38000

07'00"

(05:22'49")

07'00" (+01'10")

1000 / 39000

07'04"

(05:29'54")

07'04" (+01'14")

1000 / 40000

09'23"

(05:39'17")

09'23" (+03'33")

1000 / 41000

09'15"

(05:48'32")

09'15" (+03'25")

1000 / 42000

08'09"

(05:56'41")

08'09" (+02'19")

1000 / 43000

08'43"

(06:05'24")

08'43" (+02'53")

1000 / 44000

09'01"

(06:14'26")

09'01" (+03'11")

1000 / 45000

11'11"

(06:25'37")

11'11" (+05'21")

1000 / 46000

11'15"

(06:36'52")

11'15" (+05'25")

1000 / 47000

11'54"

(06:48'47")

11'54" (+06'04")

1000 / 48000

08'34"

(06:57'22")

08'34" (+02'44")

1000 / 49000

06'29"

(07:03'51")

06'29" (+00'39")

1000 / 50000

06'12"

(07:10'04")

06'12" (+00'22")

1000 / 51000

07'33"

(07:17'38")

07'33" (+01'43")

1000 / 52000

10'27"

(07:28'06")

10'27" (+04'37")

1000 / 53000

08'07"

(07:36'13")

08'07" (+02'17")

1000 / 54000

07'23"

(07:43'36")

07'23" (+01'33")

1000 / 55000

06'21"

(07:49'58")

06'21" (+00'31")

1000 / 56000

08'02"

(07:58'01")

08'02" (+02'12")

1000 / 57000

賽後評分: 路線規劃的很棒太好了，只是可惜這是最後一屆，上到馬拉邦山的感覺真的很舒服，很原始的山，雖然有很多山友，但是保持得也很乾淨也許之後自己會找時間和朋友一起再來！
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

8月累積里程 : 402.56 km

赤足天字第一號累積 : 28172.7 km

TCX 2.0 上傳 | 4 years ago

Rarry Lin 說推

留言


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	02'53"	00:02'53"
2	06'24"	00:09'17"
3	06'17"	00:15'34"
4	07'12"	00:22'46"
5	07'20"	00:30'06"
6	10'03"	00:40'09"
7	09'59"	00:50'08"
8	09'03"	00:59'11"
9	10'19"	01:09'30"
10	06'59"	01:16'29"
11	06'20"	01:22'49"
12	06'17"	01:29'06"
13	05'51"	01:34'57"
14	06'20"	01:41'17"
15	56'09"	02:37'26"
16	00'02"	02:37'28"
17	00'02"	02:37'30"
18	00'03"	02:37'33"
19	00'01"	02:37'34"
20	00'03"	02:37'37"
21	00'20"	02:37'57"
22	11'09"	02:49'06"
57.3	00'06"	02:52'43"