宏陽蔡 2019/12/21 訓練日誌

宏陽蔡桃園
ID 160132

46 位追隨者

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宏陽蔡

55.0 km | 07:14:24 | 07:53/km | 第72馬

2019 北宜公路超級馬拉松

官方成績
日期	2019-12-21
成績	07:14:24
總名次	- / -
分組名次	- / -
平均速度	07:53/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'52")

00:32'52" (+01'04")

01:11'51" (+00'07")

10 km

(01:11'51")

00:38'59" (+07'11")

15 km

(01:50'18")

00:38'27" (+06'39")

01:11'44"

20 km

(02:23'35")

00:33'17" (+01'29")

25 km

(02:55'23")

00:31'48"

01:14'35" (+02'51")

30 km

(03:38'10")

00:42'47" (+10'59")

35 km

(04:24'41")

00:46'31" (+14'43")

01:33'11" (+21'27")

40 km

(05:11'21")

00:46'40" (+14'52")

45 km

(06:03'47")

00:52'26" (+20'38")

01:33'44" (+22'00")

50 km

(06:45'05")

00:41'18" (+09'30")

Finish

(07:14:24)

日期: 2019-12-21 07:00 - 總爬升: 1193 m - 地點: 新店-礁溪 - 天氣: 陰晴 - 平均心率: 145 - 卡路里: 3550 Cal - 平均步頻: 152 - 溫度: 18°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'19"

(06'19")

06'19" (+00'58")

1000 / 1000

06'06"

(12'26")

06'06" (+00'45")

1000 / 2000

06'29"

(18'56")

06'29" (+01'08")

1000 / 3000

06'32"

(25'28")

06'32" (+01'11")

1000 / 4000

07'24"

(32'52")

07'24" (+02'03")

1000 / 5000

展開計圈分析

09'09"

(42'02")

09'09" (+03'48")

1000 / 6000

07'30"

(49'33")

07'30" (+02'09")

1000 / 7000

07'25"

(56'58")

07'25" (+02'04")

1000 / 8000

07'13"

(01:04'12")

07'13" (+01'52")

1000 / 9000

07'38"

(01:11'50")

07'38" (+02'17")

1000 / 10000

08'42"

(01:20'33")

08'42" (+03'21")

1000 / 11000

07'11"

(01:27'44")

07'11" (+01'50")

1000 / 12000

07'13"

(01:34'57")

07'13" (+01'52")

1000 / 13000

08'06"

(01:43'03")

08'06" (+02'45")

1000 / 14000

07'14"

(01:50'18")

07'14" (+01'53")

1000 / 15000

07'56"

(01:58'14")

07'56" (+02'35")

1000 / 16000

05'43"

(02:03'57")

05'43" (+00'22")

1000 / 17000

06'52"

(02:10'50")

06'52" (+01'31")

1000 / 18000

05'36"

(02:16'26")

05'36" (+00'15")

1000 / 19000

07'08"

(02:23'34")

07'08" (+01'47")

1000 / 20000

05'34"

(02:29'09")

05'34" (+00'13")

1000 / 21000

05'32"

(02:34'42")

05'32" (+00'11")

1000 / 22000

05'21"

(02:40'03")

05'21"

1000 / 23000

05'32"

(02:45'35")

05'32" (+00'11")

1000 / 24000

09'47"

(02:55'23")

09'47" (+04'26")

1000 / 25000

06'23"

(03:01'47")

06'23" (+01'02")

1000 / 26000

09'30"

(03:11'18")

09'30" (+04'09")

1000 / 27000

08'10"

(03:19'28")

08'10" (+02'49")

1000 / 28000

09'29"

(03:28'58")

09'29" (+04'08")

1000 / 29000

09'12"

(03:38'10")

09'12" (+03'51")

1000 / 30000

11'29"

(03:49'40")

11'29" (+06'08")

1000 / 31000

09'04"

(03:58'45")

09'04" (+03'43")

1000 / 32000

08'36"

(04:07'21")

08'36" (+03'15")

1000 / 33000

08'23"

(04:15'44")

08'23" (+03'02")

1000 / 34000

08'55"

(04:24'40")

08'55" (+03'34")

1000 / 35000

07'41"

(04:32'21")

07'41" (+02'20")

1000 / 36000

07'56"

(04:40'17")

07'56" (+02'35")

1000 / 37000

10'31"

(04:50'49")

10'31" (+05'10")

1000 / 38000

10'25"

(05:01'14")

10'25" (+05'04")

1000 / 39000

10'07"

(05:11'21")

10'07" (+04'46")

1000 / 40000

12'33"

(05:23'55")

12'33" (+07'12")

1000 / 41000

08'07"

(05:32'03")

08'07" (+02'46")

1000 / 42000

09'42"

(05:41'45")

09'42" (+04'21")

1000 / 43000

12'39"

(05:54'24")

12'39" (+07'18")

1000 / 44000

09'22"

(06:03'47")

09'22" (+04'01")

1000 / 45000

09'45"

(06:13'33")

09'45" (+04'24")

1000 / 46000

08'31"

(06:22'04")

08'31" (+03'10")

1000 / 47000

08'13"

(06:30'18")

08'13" (+02'52")

1000 / 48000

07'50"

(06:38'08")

07'50" (+02'29")

1000 / 49000

06'56"

(06:45'04")

06'56" (+01'35")

1000 / 50000

09'33"

(06:54'38")

09'33" (+04'12")

1000 / 51000

06'32"

(07:01'11")

06'32" (+01'11")

1000 / 52000

07'14"

(07:08'25")

07'14" (+01'53")

1000 / 53000

05'59"

(07:14'24")

07'34" (+02'13")

790 / 53790

賽前宣言: 加油

賽後評分: 補給中規中矩
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	108~131	65~79%
2:M馬拉松配速區	131~148	79~89%
3:T乳酸耐力區	148~153	89~92%
4:A無氧耐力區	153~162	92~97.5%
5:I最大耗氧區	162~167	97.5~100%
最大心率為167 點此去設定最大心率

12月累積里程 : 178.18 km

迪卡儂599 EU45 累積 : 1521.0 km

TCX 2.0 上傳 | 4 years ago

廖述通和 Rarry Lin 說推

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'20"	00:06'20"
2	06'06"	00:12'26"
3	06'30"	00:18'56"
4	06'32"	00:25'28"
5	07'24"	00:32'52"
6	09'10"	00:42'02"
7	07'31"	00:49'33"
8	07'26"	00:56'59"
9	07'13"	01:04'12"
10	07'39"	01:11'51"
11	08'42"	01:20'33"
12	07'11"	01:27'44"
13	07'14"	01:34'58"
14	08'06"	01:43'04"
15	07'14"	01:50'18"
16	07'56"	01:58'14"
17	05'44"	02:03'58"
18	06'52"	02:10'50"
19	05'37"	02:16'27"
20	07'08"	02:23'35"
21	05'34"	02:29'09"
22	05'33"	02:34'42"
23	05'21"	02:40'03"
24	05'32"	02:45'35"
25	09'48"	02:55'23"
26	06'24"	03:01'47"
27	09'31"	03:11'18"
28	08'10"	03:19'28"
29	09'30"	03:28'58"
30	09'12"	03:38'10"
31	11'30"	03:49'40"
32	09'05"	03:58'45"
33	08'36"	04:07'21"
34	08'24"	04:15'45"
35	08'56"	04:24'41"
36	07'41"	04:32'22"
37	07'56"	04:40'18"
38	10'31"	04:50'49"
39	10'25"	05:01'14"
40	10'07"	05:11'21"
41	12'34"	05:23'55"
42	08'08"	05:32'03"
43	09'42"	05:41'45"
44	12'39"	05:54'24"
45	09'23"	06:03'47"
46	09'46"	06:13'33"
47	08'31"	06:22'04"
48	08'14"	06:30'18"
49	07'51"	06:38'09"
50	06'56"	06:45'05"
51	09'33"	06:54'38"
52	06'33"	07:01'11"
53	07'14"	07:08'25"
53.8	07'35"	07:14'25"