Richard Lo 2020/04/19 訓練日誌

Richard Lo 苗栗
ID 237861

28 位追隨者

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Richard Lo

49.2 km | 08:02:51 | 09:48/km | 第124馬

2020 義桐去野跑(5)

官方成績
日期	2020-04-19
成績	08:02:51
總名次	- / -
分組名次	- / -
平均速度	09:48/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'47")

00:33'47"

01:39'37" (+15'58")

10 km

(01:39'37")

01:05'50" (+32'03")

15 km

(02:18'27")

00:38'50" (+05'03")

01:26'18" (+02'39")

20 km

(03:05'55")

00:47'28" (+13'41")

25 km

(03:47'37")

00:41'42" (+07'55")

01:23'39"

30 km

(04:29'34")

00:41'57" (+08'10")

35 km

(05:12'00")

00:42'26" (+08'39")

02:04'31" (+40'52")

40 km

(06:34'05")

01:22'05" (+48'18")

45 km

(07:54'47")

01:20'42" (+46'55")

00:00'00"

Finish

(08:02:51)

日期: 2020-04-19 06:43 - 總爬升: 1533 m - 平均心率: 155 - 卡路里: 2727 Cal - 平均步頻: 146 - 溫度: 24°C - 濕度: 79%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'42"

(05'42")

05'42" (+00'39")

1000 / 1000

05'08"

(10'50")

05'08" (+00'05")

1000 / 2000

05'16"

(16'06")

05'16" (+00'13")

1000 / 3000

05'03"

(21'09")

05'03"

1000 / 4000

12'36"

(33'46")

12'36" (+07'33")

1000 / 5000

展開計圈分析

18'27"

(52'14")

18'27" (+13'24")

1000 / 6000

17'23"

(01:09'38")

17'23" (+12'20")

1000 / 7000

11'21"

(01:20'59")

11'21" (+06'18")

1000 / 8000

08'06"

(01:29'06")

08'06" (+03'03")

1000 / 9000

10'29"

(01:39'35")

10'29" (+05'26")

1000 / 10000

07'55"

(01:47'31")

07'55" (+02'52")

1000 / 11000

07'54"

(01:55'25")

07'54" (+02'51")

1000 / 12000

07'27"

(02:02'53")

07'27" (+02'24")

1000 / 13000

07'41"

(02:10'34")

07'41" (+02'38")

1000 / 14000

07'50"

(02:18'25")

07'50" (+02'47")

1000 / 15000

05'45"

(02:24'11")

05'45" (+00'42")

1000 / 16000

08'25"

(02:32'36")

08'25" (+03'22")

1000 / 17000

13'08"

(02:45'44")

13'08" (+08'05")

1000 / 18000

10'00"

(02:55'44")

10'00" (+04'57")

1000 / 19000

10'08"

(03:05'53")

10'08" (+05'05")

1000 / 20000

09'37"

(03:15'30")

09'37" (+04'34")

1000 / 21000

07'23"

(03:22'53")

07'23" (+02'20")

1000 / 22000

09'56"

(03:32'50")

09'56" (+04'53")

1000 / 23000

06'34"

(03:39'24")

06'34" (+01'31")

1000 / 24000

08'10"

(03:47'34")

08'10" (+03'07")

1000 / 25000

13'33"

(04:01'07")

13'33" (+08'30")

1000 / 26000

07'14"

(04:08'21")

07'14" (+02'11")

1000 / 27000

06'21"

(04:14'43")

06'21" (+01'18")

1000 / 28000

08'07"

(04:22'50")

08'07" (+03'04")

1000 / 29000

06'41"

(04:29'32")

06'41" (+01'38")

1000 / 30000

07'20"

(04:36'52")

07'20" (+02'17")

1000 / 31000

06'28"

(04:43'21")

06'28" (+01'25")

1000 / 32000

06'05"

(04:49'26")

06'05" (+01'02")

1000 / 33000

13'35"

(05:03'01")

13'35" (+08'32")

1000 / 34000

08'50"

(05:11'52")

08'50" (+03'47")

1000 / 35000

15'56"

(05:27'49")

15'56" (+10'53")

1000 / 36000

14'03"

(05:41'53")

14'03" (+09'00")

1000 / 37000

13'55"

(05:55'49")

13'55" (+08'52")

1000 / 38000

19'37"

(06:15'27")

19'37" (+14'34")

1000 / 39000

18'36"

(06:34'03")

18'36" (+13'33")

1000 / 40000

17'53"

(06:51'56")

17'53" (+12'50")

1000 / 41000

16'38"

(07:08'34")

16'38" (+11'35")

1000 / 42000

16'50"

(07:25'25")

16'50" (+11'47")

1000 / 43000

20'45"

(07:46'10")

20'45" (+15'42")

1000 / 44000

08'25"

(07:54'35")

08'25" (+03'22")

1000 / 45000

08'15"

(08:02'51")

09'04" (+04'01")

911 / 45911

賽前宣言: Run as I can!!

賽後評分: 整體規劃佳，賽道有些硬，後7公里一直在上坡下坡
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

4月累積里程 : 216.26 km

TCX 2.0 上傳 | 4 years ago

蔡坤諭, 林國瑋和其他 6 人說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'43"	00:05'43"
2	05'08"	00:10'51"
3	05'17"	00:16'08"
4	05'03"	00:21'11"
5	12'36"	00:33'47"
6	18'28"	00:52'15"
7	17'24"	01:09'39"
8	11'22"	01:21'01"
9	08'07"	01:29'08"
10	10'29"	01:39'37"
11	07'56"	01:47'33"
12	07'54"	01:55'27"
13	07'28"	02:02'55"
14	07'41"	02:10'36"
15	07'51"	02:18'27"
16	05'46"	02:24'13"
17	08'25"	02:32'38"
18	13'08"	02:45'46"
19	10'01"	02:55'47"
20	10'08"	03:05'55"
21	09'37"	03:15'32"
22	07'23"	03:22'55"
23	09'57"	03:32'52"
24	06'34"	03:39'26"
25	08'11"	03:47'37"
26	13'33"	04:01'10"
27	07'14"	04:08'24"
28	06'21"	04:14'45"
29	08'07"	04:22'52"
30	06'42"	04:29'34"
31	07'20"	04:36'54"
32	06'29"	04:43'23"
33	06'05"	04:49'28"
34	13'50"	05:03'18"
35	08'42"	05:12'00"
36	15'51"	05:27'51"
37	14'04"	05:41'55"
38	13'56"	05:55'51"
39	19'38"	06:15'29"
40	18'36"	06:34'05"
41	17'53"	06:51'58"
42	16'38"	07:08'36"
43	16'51"	07:25'27"
44	20'45"	07:46'12"
45	08'35"	07:54'47"
45.9	08'54"	08:02'54"