Charles 2023/09/16 訓練日誌

Charles 台北市
ID 392903

19 位追隨者

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Charles

50.0 km | 07:17:45 | 08:45/km | 第18馬

2023 台灣棲蘭林道越野

官方成績
日期	2023-09-16
成績	07:17:45
總名次	- / -
分組名次	- / -
平均速度	08:45/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:44'11")

00:44'11" (+03'14")

01:25'38"

10 km

(01:25'38")

00:41'27" (+00'30")

15 km

(02:29'48")

01:04'10" (+23'13")

01:49'32" (+23'54")

20 km

(03:15'10")

00:45'22" (+04'25")

25 km

(04:06'30")

00:51'20" (+10'23")

01:32'17" (+06'39")

30 km

(04:47'27")

00:40'57"

35 km

(05:36'00")

00:48'33" (+07'36")

01:36'24" (+10'46")

40 km

(06:23'51")

00:47'51" (+06'54")

45 km

(07:05'11")

00:41'20" (+00'23")

00:00'00"

Finish

(07:17:45)

日期: 2023-09-16 05:00 - 總爬升: 1195 m - 平均心率: 137 - 卡路里: 3192 Cal - 平均步頻: 146 - 溫度: 25°C - 濕度: 96%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'18"

(08'18")

08'18" (+01'02")

1000 / 1000

08'28"

(16'47")

08'28" (+01'12")

1000 / 2000

08'44"

(25'31")

08'44" (+01'28")

1000 / 3000

09'07"

(34'39")

09'07" (+01'51")

1000 / 4000

09'30"

(44'09")

09'30" (+02'14")

1000 / 5000

展開計圈分析

09'12"

(53'22")

09'12" (+01'56")

1000 / 6000

08'26"

(01:01'49")

08'26" (+01'10")

1000 / 7000

07'54"

(01:09'43")

07'54" (+00'38")

1000 / 8000

07'16"

(01:17'00")

07'16"

1000 / 9000

08'36"

(01:25'36")

08'36" (+01'20")

1000 / 10000

14'21"

(01:39'58")

14'21" (+07'05")

1000 / 11000

16'16"

(01:56'14")

16'16" (+09'00")

1000 / 12000

16'14"

(02:12'29")

16'14" (+08'58")

1000 / 13000

09'36"

(02:22'06")

09'36" (+02'20")

1000 / 14000

07'40"

(02:29'46")

07'40" (+00'24")

1000 / 15000

08'49"

(02:38'36")

08'49" (+01'33")

1000 / 16000

08'00"

(02:46'36")

08'00" (+00'44")

1000 / 17000

10'47"

(02:57'24")

10'47" (+03'31")

1000 / 18000

08'58"

(03:06'23")

08'58" (+01'42")

1000 / 19000

08'46"

(03:15'09")

08'46" (+01'30")

1000 / 20000

12'04"

(03:27'14")

12'04" (+04'48")

1000 / 21000

10'26"

(03:37'40")

10'26" (+03'10")

1000 / 22000

11'18"

(03:48'59")

11'18" (+04'02")

1000 / 23000

09'08"

(03:58'08")

09'08" (+01'52")

1000 / 24000

08'20"

(04:06'28")

08'20" (+01'04")

1000 / 25000

09'08"

(04:15'36")

09'08" (+01'52")

1000 / 26000

07'38"

(04:23'15")

07'38" (+00'22")

1000 / 27000

07'48"

(04:31'04")

07'48" (+00'32")

1000 / 28000

08'41"

(04:39'45")

08'41" (+01'25")

1000 / 29000

07'40"

(04:47'26")

07'40" (+00'24")

1000 / 30000

10'39"

(04:58'05")

10'39" (+03'23")

1000 / 31000

08'50"

(05:06'56")

08'50" (+01'34")

1000 / 32000

10'32"

(05:17'28")

10'32" (+03'16")

1000 / 33000

09'49"

(05:27'18")

09'49" (+02'33")

1000 / 34000

08'41"

(05:35'59")

08'41" (+01'25")

1000 / 35000

09'54"

(05:45'53")

09'54" (+02'38")

1000 / 36000

09'35"

(05:55'29")

09'35" (+02'19")

1000 / 37000

08'44"

(06:04'13")

08'44" (+01'28")

1000 / 38000

11'45"

(06:15'59")

11'45" (+04'29")

1000 / 39000

07'50"

(06:23'50")

07'50" (+00'34")

1000 / 40000

08'03"

(06:31'53")

08'03" (+00'47")

1000 / 41000

08'07"

(06:40'00")

08'07" (+00'51")

1000 / 42000

08'28"

(06:48'28")

08'28" (+01'12")

1000 / 43000

08'37"

(06:57'06")

08'37" (+01'21")

1000 / 44000

08'03"

(07:05'09")

08'03" (+00'47")

1000 / 45000

08'17"

(07:13'26")

08'17" (+01'01")

1000 / 46000

04'18"

(07:17'45")

06'58"

616 / 46616

首次跑林道越野，碎石路面跑起來難度頗高

賽前宣言: 無傷完賽

賽後評分: 平常未開放的特殊賽道，下次再跑要看到三姐妹
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~133	65~79%
2:M馬拉松配速區	133~150	79~89%
3:T乳酸耐力區	150~155	89~92%
4:A無氧耐力區	155~164	92~97.5%
5:I最大耗氧區	164~169	97.5~100%
最大心率為169 點此去設定最大心率

9月累積里程 : 125.51 km

ASICS superblast 累積 : 1231.1 km

TCX 2.0 上傳 | 1 year ago

陳健華ken 說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	19'13"	00:19'13"
2	00'02"	00:19'15"
3	06'17"	00:25'32"
4	09'08"	00:34'40"
5	09'31"	00:44'11"
6	09'13"	00:53'24"
7	08'27"	01:01'51"
8	07'54"	01:09'45"
9	07'16"	01:17'01"
10	08'37"	01:25'38"
11	14'21"	01:39'59"
12	16'17"	01:56'16"
13	16'14"	02:12'30"
14	09'37"	02:22'07"
15	07'41"	02:29'48"
16	08'49"	02:38'37"
17	08'01"	02:46'38"
18	10'47"	02:57'25"
19	08'59"	03:06'24"
20	08'46"	03:15'10"
21	12'05"	03:27'15"
22	10'27"	03:37'42"
23	11'18"	03:49'00"
24	09'09"	03:58'09"
25	08'21"	04:06'30"
26	09'08"	04:15'38"
27	07'38"	04:23'16"
28	07'49"	04:31'05"
29	08'41"	04:39'46"
30	07'41"	04:47'27"
31	10'40"	04:58'07"
32	08'50"	05:06'57"
33	10'32"	05:17'29"
34	09'50"	05:27'19"
35	08'41"	05:36'00"
36	09'55"	05:45'55"
37	09'36"	05:55'31"
38	08'44"	06:04'15"
39	11'45"	06:16'00"
40	07'51"	06:23'51"
41	08'03"	06:31'54"
42	08'07"	06:40'01"
43	08'29"	06:48'30"
44	08'37"	06:57'07"
45	08'04"	07:05'11"
46	08'17"	07:13'28"
46.6	06'58"	07:17'46"