Alan 王建宇 2019/03/24 訓練日誌

Alan 王建宇台中
ID 36505

82 位追隨者

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Alan 王建宇

1.9 km + 90.0 km + 21.1 km | 07:00:00

IRONMAN 70.3 台灣

官方成績
日期	2019-03-24
成績	07:00:00
總名次	- / -
分組名次	- / -
平均速度

日期: 2019-03-24 08:22 - 總爬升: 1073 m - 平均心率: 147 - 卡路里: 8956 Cal - 平均步頻: 158 - 溫度: 19°C - 濕度: 68% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

14'12"

(14'12")

28'24" (+26'54")

500 / 500

12'04"

(26'16")

24'08" (+22'38")

500 / 1000

13'34"

(39'51")

27'09" (+25'39")

500 / 1500

11'52"

(51'43")

23'44" (+22'14")

500 / 2000

03'32"

(55'16")

08'55" (+07'25")

397 / 2397

展開計圈分析

08'40"

(01:03'57")

08'07" (+06'37")

1066 / 3464

11'22"

(01:15'19")

02'16" (+00'46")

5000 / 8464

09'00"

(01:24'19")

01'48" (+00'18")

5000 / 13464

08'58"

(01:33'18")

01'47" (+00'17")

5000 / 18464

09'34"

(01:42'53")

01'54" (+00'24")

5000 / 23464

08'55"

(01:51'49")

01'47" (+00'17")

5000 / 28464

08'01"

(01:59'51")

01'36" (+00'06")

5000 / 33464

10'52"

(02:10'43")

02'10" (+00'40")

5000 / 38464

12'34"

(02:23'18")

02'30" (+01'00")

5000 / 43464

09'25"

(02:32'44")

01'53" (+00'23")

5000 / 48464

11'35"

(02:44'19")

02'19" (+00'49")

5000 / 53464

10'30"

(02:54'49")

02'06" (+00'36")

5000 / 58464

10'34"

(03:05'23")

02'06" (+00'36")

5000 / 63464

11'30"

(03:16'54")

02'18" (+00'48")

5000 / 68464

23'37"

(03:40'31")

04'43" (+03'13")

5000 / 73464

14'47"

(03:55'19")

02'57" (+01'27")

5000 / 78464

07'35"

(04:02'54")

01'31" (+00'01")

5000 / 83464

07'30"

(04:10'24")

01'30"

5000 / 88464

07'19"

(04:17'44")

01'53" (+00'23")

3881 / 92345

07'52"

(04:25'37")

08'26" (+06'56")

933 / 93279

06'22"

(04:32'00")

06'22" (+04'52")

1000 / 94279

07'58"

(04:39'58")

07'58" (+06'28")

1000 / 95279

07'49"

(04:47'48")

07'49" (+06'19")

1000 / 96279

07'09"

(04:54'58")

07'09" (+05'39")

1000 / 97279

07'00"

(05:01'58")

07'00" (+05'30")

1000 / 98279

07'40"

(05:09'38")

07'40" (+06'10")

1000 / 99279

08'03"

(05:17'41")

08'03" (+06'33")

1000 / 100279

06'56"

(05:24'38")

06'56" (+05'26")

1000 / 101279

06'50"

(05:31'28")

06'50" (+05'20")

1000 / 102279

06'24"

(05:37'53")

06'24" (+04'54")

1000 / 103279

06'42"

(05:44'36")

06'42" (+05'12")

1000 / 104279

07'02"

(05:51'38")

07'02" (+05'32")

1000 / 105279

07'07"

(05:58'45")

07'07" (+05'37")

1000 / 106279

08'07"

(06:06'53")

08'07" (+06'37")

1000 / 107279

07'34"

(06:14'28")

07'34" (+06'04")

1000 / 108279

07'39"

(06:22'07")

07'39" (+06'09")

1000 / 109279

08'35"

(06:30'43")

08'35" (+07'05")

1000 / 110279

07'50"

(06:38'33")

07'50" (+06'20")

1000 / 111279

07'49"

(06:46'23")

07'49" (+06'19")

1000 / 112279

06'48"

(06:53'11")

06'48" (+05'18")

1000 / 113279

賽後評分: 游泳下水時間雖然等了比較久，但是在水中少了擁擠與搏鬥的狀況，後來的單車與跑步也是相同，所以算有得有失吧！
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 84.07 km

母子鱷魚 BN68 累積 : 44611.3 km

TCX 上傳 | 5 years ago

Reborn 說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	26'16"	00:26'16"
2	25'27"	00:51'43"
3	09'06"	01:00'49"
4	04'39"	01:05'28"
5	02'11"	01:07'39"
6	02'14"	01:09'53"
7	02'12"	01:12'05"
8	02'28"	01:14'33"
9	01'48"	01:16'21"
10	02'10"	01:18'31"
11	01'20"	01:19'51"
12	01'31"	01:21'22"
13	01'44"	01:23'06"
14	02'24"	01:25'30"
15	01'51"	01:27'21"
16	01'30"	01:28'51"
17	01'46"	01:30'37"
18	01'44"	01:32'21"
19	01'58"	01:34'19"
20	02'00"	01:36'19"
21	01'48"	01:38'07"
22	01'47"	01:39'54"
23	02'02"	01:41'56"
24	02'13"	01:44'09"
25	01'40"	01:45'49"
26	01'40"	01:47'29"
27	01'28"	01:48'57"
28	01'45"	01:50'42"
29	02'01"	01:52'43"
30	01'36"	01:54'19"
31	01'31"	01:55'50"
32	01'30"	01:57'20"
33	01'40"	01:59'00"
34	01'56"	02:00'56"
35	01'50"	02:02'46"
36	03'05"	02:05'51"
37	03'13"	02:09'04"
38	01'10"	02:10'14"
39	01'03"	02:11'17"
40	01'39"	02:12'56"
41	02'19"	02:15'15"
42	03'13"	02:18'28"
43	03'37"	02:22'05"
44	02'06"	02:24'11"
45	01'11"	02:25'22"
46	01'48"	02:27'10"
47	02'00"	02:29'10"
48	02'15"	02:31'25"
49	03'03"	02:34'28"
50	02'23"	02:36'51"
51	02'30"	02:39'21"
52	02'07"	02:41'28"
53	01'54"	02:43'22"
54	02'16"	02:45'38"
55	02'25"	02:48'03"
56	02'10"	02:50'13"
57	02'02"	02:52'15"
58	01'43"	02:53'58"
59	02'06"	02:56'04"
60	02'09"	02:58'13"
61	01'58"	03:00'11"
62	02'11"	03:02'22"
63	02'04"	03:04'26"
64	02'10"	03:06'36"
65	02'12"	03:08'48"
66	02'26"	03:11'14"
67	02'05"	03:13'19"
68	02'19"	03:15'38"
69	02'38"	03:18'16"
70	03'50"	03:22'06"
71	05'04"	03:27'10"
72	05'53"	03:33'03"
73	04'51"	03:37'54"
74	04'37"	03:42'31"
75	04'05"	03:46'36"
76	02'37"	03:49'13"
77	03'40"	03:52'53"
78	01'49"	03:54'42"
79	01'31"	03:56'13"
80	01'35"	03:57'48"
81	01'41"	03:59'29"
82	01'43"	04:01'12"
83	01'09"	04:02'21"
84	01'20"	04:03'41"
85	01'23"	04:05'04"
86	01'32"	04:06'36"
87	01'22"	04:07'58"
88	01'30"	04:09'28"
89	01'58"	04:11'26"
90	01'48"	04:13'14"
91	01'45"	04:14'59"
92	01'46"	04:16'45"
93	05'18"	04:22'03"
94	08'11"	04:30'14"
95	08'00"	04:38'14"
96	07'22"	04:45'36"
97	07'38"	04:53'14"
98	06'54"	05:00'08"
99	07'24"	05:07'32"
100	07'25"	05:14'57"
101	07'58"	05:22'55"
102	06'48"	05:29'43"
103	06'29"	05:36'12"
104	06'28"	05:42'40"
105	06'52"	05:49'32"
106	07'06"	05:56'38"
107	08'06"	06:04'44"
108	07'49"	06:12'33"
109	07'41"	06:20'14"
110	07'29"	06:27'43"
111	08'53"	06:36'36"
112	07'58"	06:44'34"
113	06'47"	06:51'21"
114	06'46"	06:58'07"
114.3	07'02"	07:00'01"