賴敬偉(Daniel Lai) 2016/12/10 訓練日誌

賴敬偉(Daniel Lai) 新北市
ID 294340

29 位追隨者

< 上一篇

下一篇 >

賴敬偉(Daniel Lai)

恭喜完成了初馬

44.5 km | 07:36:48 | 10:15/km | 第1馬

第七屆合歡山越野馬拉松

官方成績
日期	2016-12-10
成績	07:36:48
總名次	- / -
分組名次	- / -
平均速度	10:15/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:43'20")

00:43'20" (+10'40")

01:37'18" (+19'37")

10 km

(01:37'18")

00:53'58" (+21'18")

15 km

(02:33'32")

00:56'14" (+23'34")

02:00'28" (+42'47")

20 km

(03:37'46")

01:04'14" (+31'34")

25 km

(05:00'02")

01:22'16" (+49'36")

01:54'56" (+37'15")

30 km

(05:32'42")

00:32'40"

35 km

(06:11'24")

00:38'42" (+06'02")

01:17'41"

40 km

(06:50'23")

00:38'59" (+06'19")

Finish

(07:36:48)

日期: 2016-12-10 08:02 - 總爬升: 1633 m - 平均心率: 146 - 卡路里: 2496 Cal - 平均步頻: 142 - 溫度: 17°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'03"

(08'03")

08'03" (+02'10")

1000 / 1000

08'49"

(16'53")

08'49" (+02'56")

1000 / 2000

08'18"

(25'11")

08'18" (+02'25")

1000 / 3000

07'46"

(32'57")

07'46" (+01'53")

1000 / 4000

10'32"

(43'30")

10'32" (+04'39")

1000 / 5000

展開計圈分析

11'47"

(55'17")

11'47" (+05'54")

1000 / 6000

08'05"

(01:03'22")

08'05" (+02'12")

1000 / 7000

13'01"

(01:16'24")

13'01" (+07'08")

1000 / 8000

09'47"

(01:26'11")

09'47" (+03'54")

1000 / 9000

11'16"

(01:37'28")

11'16" (+05'23")

1000 / 10000

11'24"

(01:48'52")

11'24" (+05'31")

1000 / 11000

11'38"

(02:00'31")

11'38" (+05'45")

1000 / 12000

09'32"

(02:10'03")

09'32" (+03'39")

1000 / 13000

12'58"

(02:23'01")

12'58" (+07'05")

1000 / 14000

10'40"

(02:33'42")

10'40" (+04'47")

1000 / 15000

14'00"

(02:47'43")

14'00" (+08'07")

1000 / 16000

11'44"

(02:59'27")

11'44" (+05'51")

1000 / 17000

12'11"

(03:11'39")

12'11" (+06'18")

1000 / 18000

13'43"

(03:25'22")

13'43" (+07'50")

1000 / 19000

12'34"

(03:37'56")

12'34" (+06'41")

1000 / 20000

16'21"

(03:54'17")

16'21" (+10'28")

1000 / 21000

05'53"

(04:00'10")

05'53"

1000 / 22000

25'42"

(04:25'53")

25'42" (+19'49")

1000 / 23000

12'29"

(04:38'23")

12'29" (+06'36")

1000 / 24000

16'06"

(04:54'29")

16'06" (+10'13")

1000 / 25000

06'28"

(05:00'57")

06'28" (+00'35")

1000 / 26000

06'21"

(05:07'18")

06'21" (+00'28")

1000 / 27000

06'49"

(05:14'07")

06'49" (+00'56")

1000 / 28000

05'57"

(05:20'05")

05'57" (+00'04")

1000 / 29000

07'04"

(05:27'09")

07'04" (+01'11")

1000 / 30000

08'02"

(05:35'12")

08'02" (+02'09")

1000 / 31000

07'44"

(05:42'56")

07'44" (+01'51")

1000 / 32000

06'50"

(05:49'46")

06'50" (+00'57")

1000 / 33000

06'54"

(05:56'40")

06'54" (+01'01")

1000 / 34000

09'10"

(06:05'51")

09'10" (+03'17")

1000 / 35000

08'26"

(06:14'17")

08'26" (+02'33")

1000 / 36000

07'19"

(06:21'36")

07'19" (+01'26")

1000 / 37000

08'01"

(06:29'38")

08'01" (+02'08")

1000 / 38000

07'51"

(06:37'30")

07'51" (+01'58")

1000 / 39000

07'20"

(06:44'50")

07'20" (+01'27")

1000 / 40000

07'54"

(06:52'44")

07'54" (+02'01")

1000 / 41000

08'20"

(07:01'05")

08'20" (+02'27")

1000 / 42000

07'21"

(07:08'26")

07'21" (+01'28")

1000 / 43000

08'42"

(07:17'08")

08'42" (+02'49")

1000 / 44000

19'38"

(07:36'47")

20'29" (+14'36")

958 / 44958

賽後評分: 車太多，交管不佳
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	130~158	65~79%
2:M馬拉松配速區	158~178	79~89%
3:T乳酸耐力區	178~184	89~92%
4:A無氧耐力區	184~195	92~97.5%
5:I最大耗氧區	195~200	97.5~100%
最大心率為200 點此去設定最大心率

12月累積里程 : 59.08 km

MIZUNO WAVE RIDER 18(J1GR150301) 累積 : 1010.5 km

TCX 上傳 | 7 years ago

Water man, Wilson Liao 和其他 8 人說推

留言

志聰恭喜完成初馬
勇氣十足➕又智慧的配速
無傷完賽
具備跑馬者的條件，再來任何一場已經難不倒你了

2016-12-11 12:03 ·

Water man 恭喜完賽!

2016-12-11 20:11 ·


	目標心跳區間: 121~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'53"	00:07'53"
2	08'50"	00:16'43"
3	08'18"	00:25'01"
4	07'46"	00:32'47"
5	10'33"	00:43'20"
6	11'47"	00:55'07"
7	08'05"	01:03'12"
8	13'02"	01:16'14"
9	09'48"	01:26'02"
10	11'16"	01:37'18"
11	11'25"	01:48'43"
12	11'38"	02:00'21"
13	09'32"	02:09'53"
14	12'58"	02:22'51"
15	10'41"	02:33'32"
16	14'01"	02:47'33"
17	11'44"	02:59'17"
18	12'12"	03:11'29"
19	13'43"	03:25'12"
20	12'34"	03:37'46"
21	16'21"	03:54'07"
22	05'53"	04:00'00"
23	31'26"	04:31'26"
24	12'30"	04:43'56"
25	16'06"	05:00'02"
26	06'28"	05:06'30"
27	06'21"	05:12'51"
28	06'49"	05:19'40"
29	05'58"	05:25'38"
30	07'04"	05:32'42"
31	08'03"	05:40'45"
32	07'44"	05:48'29"
33	06'50"	05:55'19"
34	06'54"	06:02'13"
35	09'11"	06:11'24"
36	08'26"	06:19'50"
37	07'19"	06:27'09"
38	08'03"	06:35'12"
39	07'51"	06:43'03"
40	07'20"	06:50'23"
41	07'54"	06:58'17"
42	08'30"	07:06'47"
43	07'13"	07:14'00"
44	08'42"	07:22'42"
45.0	20'29"	07:42'21"