WILLIAM HO 2016/08/28 訓練日誌

WILLIAM HO 高雄
ID 63812

22 位追隨者

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WILLIAM HO

89.2 km | 03:48:53 | 23.4 km/h

日期: 2016-08-28 13:23 - 總爬升: 410 m - 地點: 高雄、台南地區 - 天氣: 爆熱 - 平均心率: 135 - 卡路里: 2409 Cal - 平均步頻: 118 - 溫度: 32°C - 濕度: 77%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02'56"

(02'56")

20.45 (-22.40)

1000 / 1000

02'45"

(05'41")

21.82 (-21.04)

1000 / 2000

02'43"

(08'25")

22.09 (-20.77)

1000 / 3000

02'49"

(11'14")

21.30 (-21.56)

1000 / 4000

02'26"

(13'41")

24.66 (-18.20)

1000 / 5000

展開計圈分析

02'33"

(16'15")

23.53 (-19.33)

1000 / 6000

02'43"

(18'59")

22.09 (-20.77)

1000 / 7000

02'38"

(21'37")

22.78 (-20.07)

1000 / 8000

02'30"

(24'08")

24.00 (-18.86)

1000 / 9000

02'46"

(26'54")

21.69 (-21.17)

1000 / 10000

02'36"

(29'30")

23.08 (-19.78)

1000 / 11000

02'36"

(32'07")

23.08 (-19.78)

1000 / 12000

02'38"

(34'45")

22.78 (-20.07)

1000 / 13000

02'39"

(37'24")

22.64 (-20.22)

1000 / 14000

02'30"

(39'55")

24.00 (-18.86)

1000 / 15000

02'39"

(42'34")

22.64 (-20.22)

1000 / 16000

03'08"

(45'43")

19.15 (-23.71)

1000 / 17000

02'35"

(48'19")

23.23 (-19.63)

1000 / 18000

02'28"

(50'48")

24.32 (-18.53)

1000 / 19000

02'39"

(53'27")

22.64 (-20.22)

1000 / 20000

02'34"

(56'02")

23.38 (-19.48)

1000 / 21000

02'53"

(58'55")

20.81 (-22.05)

1000 / 22000

03'02"

(01:01'58")

19.78 (-23.08)

1000 / 23000

02'53"

(01:04'51")

20.81 (-22.05)

1000 / 24000

03'05"

(01:07'57")

19.46 (-23.40)

1000 / 25000

02'45"

(01:10'42")

21.82 (-21.04)

1000 / 26000

02'56"

(01:13'38")

20.45 (-22.40)

1000 / 27000

02'43"

(01:16'22")

22.09 (-20.77)

1000 / 28000

02'40"

(01:19'02")

22.50 (-20.36)

1000 / 29000

02'34"

(01:21'37")

23.38 (-19.48)

1000 / 30000

14'08"

(01:35'45")

4.25 (-38.61)

1000 / 31000

02'04"

(01:37'49")

29.03 (-13.82)

1000 / 32000

01'53"

(01:39'43")

31.86 (-11.00)

1000 / 33000

02'00"

(01:41'43")

30.00 (-12.86)

1000 / 34000

01'42"

(01:43'26")

35.29 (-7.56)

1000 / 35000

01'55"

(01:45'21")

31.30 (-11.55)

1000 / 36000

01'42"

(01:47'04")

35.29 (-7.56)

1000 / 37000

01'24"

(01:48'28")

42.86

1000 / 38000

01'25"

(01:49'53")

42.35 (-0.50)

1000 / 39000

01'55"

(01:51'48")

31.30 (-11.55)

1000 / 40000

01'43"

(01:53'31")

34.95 (-7.91)

1000 / 41000

02'18"

(01:55'50")

26.09 (-16.77)

1000 / 42000

02'57"

(01:58'48")

20.34 (-22.52)

1000 / 43000

02'15"

(02:01'03")

26.67 (-16.19)

1000 / 44000

02'11"

(02:03'15")

27.48 (-15.38)

1000 / 45000

02'04"

(02:05'20")

29.03 (-13.82)

1000 / 46000

02'08"

(02:07'28")

28.12 (-14.73)

1000 / 47000

02'29"

(02:09'57")

24.16 (-18.70)

1000 / 48000

02'23"

(02:12'21")

25.17 (-17.68)

1000 / 49000

02'23"

(02:14'44")

25.17 (-17.68)

1000 / 50000

01'56"

(02:16'41")

31.03 (-11.82)

1000 / 51000

01'45"

(02:18'27")

34.29 (-8.57)

1000 / 52000

01'55"

(02:20'23")

31.30 (-11.55)

1000 / 53000

01'43"

(02:22'06")

34.95 (-7.91)

1000 / 54000

01'44"

(02:23'51")

34.62 (-8.24)

1000 / 55000

01'52"

(02:25'43")

32.14 (-10.71)

1000 / 56000

01'52"

(02:27'36")

32.14 (-10.71)

1000 / 57000

01'46"

(02:29'22")

33.96 (-8.89)

1000 / 58000

01'44"

(02:31'06")

34.62 (-8.24)

1000 / 59000

02'00"

(02:33'07")

30.00 (-12.86)

1000 / 60000

02'24"

(02:35'31")

25.00 (-17.86)

1000 / 61000

02'09"

(02:37'41")

27.91 (-14.95)

1000 / 62000

02'15"

(02:39'56")

26.67 (-16.19)

1000 / 63000

02'22"

(02:42'19")

25.35 (-17.51)

1000 / 64000

02'25"

(02:44'44")

24.83 (-18.03)

1000 / 65000

02'23"

(02:47'08")

25.17 (-17.68)

1000 / 66000

02'05"

(02:49'14")

28.80 (-14.06)

1000 / 67000

02'05"

(02:51'19")

28.80 (-14.06)

1000 / 68000

08'13"

(02:59'33")

7.30 (-35.55)

1000 / 69000

02'23"

(03:01'56")

25.17 (-17.68)

1000 / 70000

02'26"

(03:04'23")

24.66 (-18.20)

1000 / 71000

02'24"

(03:06'47")

25.00 (-17.86)

1000 / 72000

02'27"

(03:09'15")

24.49 (-18.37)

1000 / 73000

02'16"

(03:11'32")

26.47 (-16.39)

1000 / 74000

02'08"

(03:13'40")

28.12 (-14.73)

1000 / 75000

02'13"

(03:15'53")

27.07 (-15.79)

1000 / 76000

01'53"

(03:17'47")

31.86 (-11.00)

1000 / 77000

02'25"

(03:20'13")

24.83 (-18.03)

1000 / 78000

02'21"

(03:22'34")

25.53 (-17.33)

1000 / 79000

02'35"

(03:25'10")

23.23 (-19.63)

1000 / 80000

02'24"

(03:27'35")

25.00 (-17.86)

1000 / 81000

03'18"

(03:30'53")

18.18 (-24.68)

1000 / 82000

02'58"

(03:33'52")

20.22 (-22.63)

1000 / 83000

02'16"

(03:36'08")

26.47 (-16.39)

1000 / 84000

02'17"

(03:38'25")

26.28 (-16.58)

1000 / 85000

02'22"

(03:40'47")

25.35 (-17.51)

1000 / 86000

02'25"

(03:43'12")

24.83 (-18.03)

1000 / 87000

02'25"

(03:45'38")

24.83 (-18.03)

1000 / 88000

02'42"

(03:48'21")

22.22 (-20.63)

1000 / 89000

00'32"

(03:48'53")

23.23 (-19.63)

207 / 89207

自我訓練路線：台17梓官-湖內-茄萣-台南南區鯤鯓小七折返-興達港-台1湖內-岡山-楠梓-台17梓官

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

8月累積里程 : 301.47 km

GIANT

TCX 上傳 | 8 years ago

林士程和李百信說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (km/h)	坡度(%)
1	20.3	6.7 %
2	21.8	-5.1 %
3	22.0	7.2 %
4	21.3	4.6 %
5	24.5	-1.5 %
6	23.5	-1.6 %
7	22.0	1.9 %
8	22.6	-0.6 %
9	24.0	4.0 %
10	21.6	5.8 %
11	23.1	-9.6 %
12	23.1	-9.8 %
13	22.6	-3.7 %
14	22.6	7.2 %
15	23.8	9.4 %
16	22.6	-1.4 %
17	19.0	2.0 %
18	23.1	-0.9 %
19	24.2	3.0 %
20	22.6	1.0 %
21	23.2	-0.4 %
22	20.8	-1.7 %
23	19.8	-1.5 %
24	20.7	2.0 %
25	19.5	-1.3 %
26	21.7	1.0 %
27	20.5	-0.8 %
28	22.0	-1.0 %
29	22.5	1.0 %
30	23.2	-0.3 %
31	4.2	4.7 %
32	29.0	1.0 %
33	31.6	1.2 %
34	30.0	-0.1 %
35	35.0	-0.2 %
36	31.3	-1.1 %
37	35.3	1.0 %
38	42.9	-0.2 %
39	41.9	-0.6 %
40	31.3	2.0 %
41	35.0	-0.7 %
42	25.9	1.3 %
43	20.2	-1.0 %
44	26.7	-0.8 %
45	27.3	1.0 %
46	29.0	1.0 %
47	27.9	-0.3 %
48	24.2	1.1 %
49	25.0	1.4 %
50	25.2	-0.6 %
51	31.0	1.0 %
52	34.0	2.0 %
53	31.0	3.0 %
54	34.6	-1.6 %
55	34.6	-1.6 %
56	31.9	1.8 %
57	32.1	-1.3 %
58	33.6	2.0 %
59	34.6	-0.8 %
60	30.0	-1.4 %
61	24.8	2.2 %
62	27.7	1.8 %
63	26.7	3.0 %
64	25.2	-1.0 %
65	24.8	-0.7 %
66	25.0	-0.9 %
67	28.6	1.4 %
68	28.8	1.7 %
69	7.3	1.8 %
70	25.2	2.6 %
71	24.5	2.0 %
72	25.0	-1.7 %
73	24.3	2.2 %
74	26.3	1.5 %
75	28.1	-1.3 %
76	26.9	-3.4 %
77	31.9	-2.8 %
78	24.7	1.9 %
79	25.5	-2.3 %
80	23.2	-2.4 %
81	24.8	2.4 %
82	18.2	3.2 %
83	20.1	-2.9 %
84	26.5	-2.3 %
85	26.1	-2.0 %
86	25.4	-1.6 %
87	24.8	1.2 %
88	24.7	1.9 %
89	22.1	-2.6 %
89.2	23.4	-1.0 %