Jhih-Lun Cao 2020/09/20 訓練日誌

Jhih-Lun Cao 基隆
ID 425256

14 位追隨者

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Jhih-Lun Cao

恭喜完成了初馬

50.0 km | 06:32:22 | 07:50/km | 第1馬

2020 新竹縣五峰鄉戰慄雪霸~登峰造極超級馬拉松

官方成績
日期	2020-09-20
成績	06:32:22
總名次	- / -
分組名次	- / -
平均速度	07:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:44'15")

00:44'15" (+10'23")

01:27'57" (+16'57")

10 km

(01:27'57")

00:43'42" (+09'50")

15 km

(02:12'10")

00:44'13" (+10'21")

01:33'34" (+22'34")

20 km

(03:01'31")

00:49'21" (+15'29")

25 km

(03:49'58")

00:48'27" (+14'35")

01:24'33" (+13'33")

30 km

(04:26'04")

00:36'06" (+02'14")

35 km

(05:03'12")

00:37'08" (+03'16")

01:11'00"

40 km

(05:37'04")

00:33'52"

45 km

(06:14'51")

00:37'47" (+03'55")

00:00'00"

Finish

(06:32:22)

日期: 2020-09-20 04:59 - 總爬升: 1411 m - 地點: 雪霸路跑 - 平均心率: 174 - 卡路里: 2376 Cal - 平均步頻: 164 - 溫度: 25°C - 濕度: 95%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

09'26"

(09'26")

09'26" (+04'08")

1000 / 1000

08'02"

(17'29")

08'02" (+02'44")

1000 / 2000

08'40"

(26'10")

08'40" (+03'22")

1000 / 3000

09'00"

(35'10")

09'00" (+03'42")

1000 / 4000

09'03"

(44'14")

09'03" (+03'45")

1000 / 5000

展開計圈分析

08'52"

(53'06")

08'52" (+03'34")

1000 / 6000

07'58"

(01:01'05")

07'58" (+02'40")

1000 / 7000

07'46"

(01:08'51")

07'46" (+02'28")

1000 / 8000

11'26"

(01:20'18")

11'26" (+06'08")

1000 / 9000

07'37"

(01:27'56")

07'37" (+02'19")

1000 / 10000

07'31"

(01:35'27")

07'31" (+02'13")

1000 / 11000

08'25"

(01:43'53")

08'25" (+03'07")

1000 / 12000

09'59"

(01:53'52")

09'59" (+04'41")

1000 / 13000

07'58"

(02:01'50")

07'58" (+02'40")

1000 / 14000

10'19"

(02:12'09")

10'19" (+05'01")

1000 / 15000

10'11"

(02:22'21")

10'11" (+04'53")

1000 / 16000

09'35"

(02:31'56")

09'35" (+04'17")

1000 / 17000

10'35"

(02:42'31")

10'35" (+05'17")

1000 / 18000

09'09"

(02:51'41")

09'09" (+03'51")

1000 / 19000

09'49"

(03:01'31")

09'49" (+04'31")

1000 / 20000

09'49"

(03:11'20")

09'49" (+04'31")

1000 / 21000

12'12"

(03:23'32")

12'12" (+06'54")

1000 / 22000

09'57"

(03:33'30")

09'57" (+04'39")

1000 / 23000

08'54"

(03:42'24")

08'54" (+03'36")

1000 / 24000

07'32"

(03:49'57")

07'32" (+02'14")

1000 / 25000

09'17"

(03:59'15")

09'17" (+03'59")

1000 / 26000

07'06"

(04:06'21")

07'06" (+01'48")

1000 / 27000

06'01"

(04:12'22")

06'01" (+00'43")

1000 / 28000

06'36"

(04:18'59")

06'36" (+01'18")

1000 / 29000

07'03"

(04:26'03")

07'03" (+01'45")

1000 / 30000

08'55"

(04:34'59")

08'55" (+03'37")

1000 / 31000

06'37"

(04:41'36")

06'37" (+01'19")

1000 / 32000

06'18"

(04:47'55")

06'18" (+01'00")

1000 / 33000

07'08"

(04:55'03")

07'08" (+01'50")

1000 / 34000

08'05"

(05:03'08")

08'05" (+02'47")

1000 / 35000

06'50"

(05:09'59")

06'50" (+01'32")

1000 / 36000

06'35"

(05:16'34")

06'35" (+01'17")

1000 / 37000

06'11"

(05:22'46")

06'11" (+00'53")

1000 / 38000

07'58"

(05:30'44")

07'58" (+02'40")

1000 / 39000

06'19"

(05:37'03")

06'19" (+01'01")

1000 / 40000

07'00"

(05:44'03")

07'00" (+01'42")

1000 / 41000

08'03"

(05:52'07")

08'03" (+02'45")

1000 / 42000

07'11"

(05:59'19")

07'11" (+01'53")

1000 / 43000

08'33"

(06:07'52")

08'33" (+03'15")

1000 / 44000

06'57"

(06:14'50")

06'57" (+01'39")

1000 / 45000

06'18"

(06:21'08")

06'18" (+01'00")

1000 / 46000

05'51"

(06:27'00")

05'51" (+00'33")

1000 / 47000

05'18"

(06:32'19")

05'18"

1000 / 48000

00'03"

(06:32'22")

07'51" (+02'33")

6 / 48006

賽後評分: 加油！
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

9月累積里程 : 164.22 km

Nike Air Zoom Pegasus 37 累積 : 87.5 km

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Yenchun, Carol Kuo 和其他 4 人說推

留言


	目標心跳區間: 124~ 162

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'27"	00:09'27"
2	08'03"	00:17'30"
3	08'41"	00:26'11"
4	09'00"	00:35'11"
5	09'04"	00:44'15"
6	08'52"	00:53'07"
7	07'59"	01:01'06"
8	07'46"	01:08'52"
9	11'27"	01:20'19"
10	07'38"	01:27'57"
11	07'31"	01:35'28"
12	08'26"	01:43'54"
13	09'59"	01:53'53"
14	07'58"	02:01'51"
15	10'19"	02:12'10"
16	10'12"	02:22'22"
17	09'35"	02:31'57"
18	10'35"	02:42'32"
19	09'10"	02:51'42"
20	09'49"	03:01'31"
21	09'50"	03:11'21"
22	12'12"	03:23'33"
23	09'58"	03:33'31"
24	08'54"	03:42'25"
25	07'33"	03:49'58"
26	09'17"	03:59'15"
27	07'07"	04:06'22"
28	06'01"	04:12'23"
29	06'37"	04:19'00"
30	07'04"	04:26'04"
31	08'56"	04:35'00"
32	06'37"	04:41'37"
33	06'19"	04:47'56"
34	07'08"	04:55'04"
35	08'08"	05:03'12"
36	06'48"	05:10'00"
37	06'35"	05:16'35"
38	08'40"	05:25'15"
39	06'13"	05:31'28"
40	05'36"	05:37'04"
41	07'00"	05:44'04"
42	08'04"	05:52'08"
43	07'11"	05:59'19"
44	08'34"	06:07'53"
45	06'58"	06:14'51"
46	06'18"	06:21'09"
47	05'52"	06:27'01"
48	05'22"	06:32'23"
48.0	07'42"	06:32'26"