初心 2013/03/16 訓練日誌 | Marathon's World

初心花蓮
ID 5804

251 位追隨者

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100.0 km | 13:04:57 | 07:50/km | 第6馬

南橫超級馬拉松賽

官方成績
日期	2013-03-16
成績	13:04:57
總名次	143 / -
分組名次	- / -
平均速度	07:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'07")

00:33'07" (+05'00")

01:01'14"

10 km

(01:01'14")

00:28'07"

15 km

(01:31'00")

00:29'46" (+01'39")

01:02'51" (+01'37")

20 km

(02:04'05")

00:33'05" (+04'58")

25 km

(02:35'35")

00:31'30" (+03'23")

01:08'04" (+06'50")

30 km

(03:12'09")

00:36'34" (+08'27")

35 km

(03:50'40")

00:38'31" (+10'24")

01:20'39" (+19'25")

40 km

(04:32'48")

00:42'08" (+14'01")

45 km

(05:16'27")

00:43'39" (+15'32")

01:26'15" (+25'01")

50 km

(05:59'03")

00:42'36" (+14'29")

55 km

(06:50'15")

00:51'12" (+23'05")

01:35'54" (+34'40")

60 km

(07:34'57")

00:44'42" (+16'35")

65 km

(08:24'36")

00:49'39" (+21'32")

01:24'24" (+23'10")

70 km

(08:59'21")

00:34'45" (+06'38")

75 km

(09:29'36")

00:30'15" (+02'08")

01:03'06" (+01'52")

80 km

(10:02'27")

00:32'51" (+04'44")

85 km

(10:45'02")

00:42'35" (+14'28")

01:21'15" (+20'01")

90 km

(11:23'42")

00:38'40" (+10'33")

95 km

(12:02'55")

00:39'13" (+11'06")

01:21'39" (+20'25")

100 km

(12:45'21")

00:42'26" (+14'19")

Finish

(13:04:57)

日期: 2013-03-16 05:01 - 總爬升: 3154 m - 平均心率: 115 - 卡路里: 6300 Cal - 溫度: 19°C - 濕度: 88%

花蓮

初心

·

實際赤足90k，本次心得如下：
http://www.sportsnote.com.tw/running/race_log.aspx?id=1b17bfc1-74d8-43f7-bddf-9972d4891bf8

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

3月累積里程 : 331.67 km

Barefoot 累積 : 5976.3 km

GPX 上傳 | 11 years ago

胡淑琍, poleng.chen 和其他 28 人說推

·

高智堅太酷了吧@@"

2013-03-19 14:02 ·

1 個人推

peterpang 威！

2013-03-20 22:41 ·


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'30"	00:07'30"
2	06'51"	00:14'21"
3	06'17"	00:20'38"
4	05'52"	00:26'30"
5	06'37"	00:33'07"
6	05'33"	00:38'40"
7	05'25"	00:44'05"
8	05'25"	00:49'30"
9	05'29"	00:54'59"
10	06'15"	01:01'14"
11	05'39"	01:06'53"
12	05'50"	01:12'43"
13	05'48"	01:18'31"
14	05'58"	01:24'29"
15	06'31"	01:31'00"
16	05'57"	01:36'57"
17	08'05"	01:45'02"
18	06'20"	01:51'22"
19	06'23"	01:57'45"
20	06'20"	02:04'05"
21	07'39"	02:11'44"
22	06'11"	02:17'55"
23	06'25"	02:24'20"
24	04'29"	02:28'49"
25	06'46"	02:35'35"
26	07'57"	02:43'32"
27	07'30"	02:51'02"
28	07'25"	02:58'27"
29	06'52"	03:05'19"
30	06'50"	03:12'09"
31	08'45"	03:20'54"
32	07'12"	03:28'06"
33	07'08"	03:35'14"
34	06'49"	03:42'03"
35	08'37"	03:50'40"
36	06'50"	03:57'30"
37	06'59"	04:04'29"
38	11'42"	04:16'11"
39	03'50"	04:20'01"
40	12'47"	04:32'48"
41	07'09"	04:39'57"
42	07'07"	04:47'04"
43	07'34"	04:54'38"
44	07'59"	05:02'37"
45	13'50"	05:16'27"
46	07'30"	05:23'57"
47	07'55"	05:31'52"
48	10'06"	05:41'58"
49	08'32"	05:50'30"
50	08'33"	05:59'03"
51	09'10"	06:08'13"
52	17'13"	06:25'26"
53	08'30"	06:33'56"
54	08'01"	06:41'57"
55	08'18"	06:50'15"
56	09'49"	07:00'04"
57	10'53"	07:10'57"
58	09'04"	07:20'01"
59	07'28"	07:27'29"
60	07'28"	07:34'57"
61	07'13"	07:42'10"
62	08'57"	07:51'07"
63	16'46"	08:07'53"
64	09'09"	08:17'02"
65	07'34"	08:24'36"
66	06'45"	08:31'21"
67	07'49"	08:39'10"
68	06'12"	08:45'22"
69	06'39"	08:52'01"
70	07'20"	08:59'21"
71	05'56"	09:05'17"
72	06'03"	09:11'20"
73	06'10"	09:17'30"
74	12'04"	09:29'34"
75	00'02"	09:29'36"
76	04'45"	09:34'21"
77	11'02"	09:45'23"
78	04'13"	09:49'36"
79	06'10"	09:55'46"
80	06'41"	10:02'27"
81	09'44"	10:12'11"
82	08'19"	10:20'30"
83	07'44"	10:28'14"
84	07'21"	10:35'35"
85	09'27"	10:45'02"
86	08'02"	10:53'04"
87	07'16"	11:00'20"
88	07'22"	11:07'42"
89	07'21"	11:15'03"
90	08'39"	11:23'42"
91	06'03"	11:29'45"
92	07'01"	11:36'46"
93	07'01"	11:43'47"
94	08'21"	11:52'08"
95	10'47"	12:02'55"
96	08'09"	12:11'04"
97	08'15"	12:19'19"
98	08'03"	12:27'22"
99	10'43"	12:38'05"
100	07'16"	12:45'21"
101	06'43"	12:52'04"
102	06'03"	12:58'07"
103	05'59"	13:04'06"
103.2	36'25"	13:11'37"

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