Chun-Lung Cho 2020/09/20 訓練日誌

Chun-Lung Cho 台北市
ID 367450

15 位追隨者

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Chun-Lung Cho

50.0 km | 08:53:56 | 10:40/km | 第2馬

2020 棲蘭100林道越野超級馬拉松

官方成績
日期	2020-09-20
成績	08:53:56
總名次	- / -
分組名次	- / -
平均速度	10:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:44'11")

00:44'11" (+05'43")

01:22'39"

10 km

(01:22'39")

00:38'28"

15 km

(02:22'27")

00:59'48" (+21'20")

01:50'59" (+28'20")

20 km

(03:13'38")

00:51'11" (+12'43")

25 km

(04:06'20")

00:52'42" (+14'14")

01:32'37" (+09'58")

30 km

(04:46'15")

00:39'55" (+01'27")

35 km

(05:43'40")

00:57'25" (+18'57")

01:41'46" (+19'07")

40 km

(06:28'01")

00:44'21" (+05'53")

45 km

(07:17'11")

00:49'10" (+10'42")

01:32'16" (+09'37")

50 km

(08:00'17")

00:43'06" (+04'38")

Finish

(08:53:56)

日期: 2020-09-20 06:00 - 總爬升: 2152 m - 平均心率: 144 - 卡路里: 3053 Cal - 總步數: 65870 - 平均步頻: 123 - 平均步幅: 83 cm - 溫度: 25°C - 濕度: 85%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'53"

(08'53")

08'52" (+02'47")

1000 / 1000

140 / 80

09'05"

(17'58")

09'04" (+02'59")

1001 / 2001

128 / 85

10'08"

(28'06")

10'07" (+04'02")

1000 / 3001

122 / 80

08'27"

(36'33")

08'26" (+02'21")

1000 / 4002

133 / 88

08'49"

(45'22")

08'48" (+02'43")

1001 / 5004

136 / 83

展開計圈分析

08'38"

(54'00")

08'37" (+02'32")

1001 / 6005

142 / 81

08'12"

(01:02'12")

08'11" (+02'06")

1000 / 7006

143 / 85

08'31"

(01:10'43")

08'30" (+02'25")

1001 / 8007

145 / 80

06'07"

(01:16'50")

06'05"

1002 / 9010

167 / 98

08'08"

(01:24'58")

08'06" (+02'01")

1003 / 10013

145 / 84

13'37"

(01:38'35")

13'36" (+07'31")

1000 / 11014

119 / 61

13'16"

(01:51'51")

13'16" (+07'11")

1000 / 12014

108 / 69

15'45"

(02:07'36")

15'43" (+09'38")

1001 / 13015

104 / 61

09'50"

(02:17'26")

09'49" (+03'44")

1001 / 14017

144 / 70

07'40"

(02:25'06")

07'38" (+01'33")

1002 / 15019

150 / 87

06'07"

(02:31'13")

06'06" (+00'01")

1001 / 16021

162 / 100

12'34"

(02:43'47")

12'33" (+06'28")

1001 / 17022

99 / 79

09'08"

(02:52'55")

09'07" (+03'02")

1001 / 18024

139 / 78

17'24"

(03:10'19")

17'23" (+11'18")

1000 / 19024

98 / 58

08'50"

(03:19'09")

08'48" (+02'43")

1002 / 20027

128 / 88

11'34"

(03:30'43")

11'33" (+05'28")

1000 / 21027

114 / 75

12'08"

(03:42'51")

12'07" (+06'02")

1000 / 22028

119 / 69

10'13"

(03:53'04")

10'11" (+04'06")

1002 / 23030

137 / 71

09'32"

(04:02'36")

09'31" (+03'26")

1000 / 24031

128 / 81

09'52"

(04:12'28")

09'51" (+03'46")

1000 / 25032

139 / 72

06'16"

(04:18'44")

06'15" (+00'10")

1000 / 26033

143 / 111

07'33"

(04:26'17")

07'32" (+01'27")

1000 / 27033

133 / 99

07'59"

(04:34'16")

07'58" (+01'53")

1000 / 28034

127 / 98

09'51"

(04:44'07")

09'50" (+03'45")

1000 / 29034

124 / 81

10'28"

(04:54'35")

10'27" (+04'22")

1000 / 30034

128 / 74

19'17"

(05:13'52")

19'16" (+13'11")

1000 / 31035

93 / 55

08'43"

(05:22'35")

08'42" (+02'37")

1001 / 32036

130 / 87

10'51"

(05:33'26")

10'50" (+04'45")

1000 / 33037

120 / 76

09'48"

(05:43'14")

09'47" (+03'42")

1000 / 34037

116 / 87

08'34"

(05:51'48")

08'33" (+02'28")

1001 / 35039

132 / 88

08'30"

(06:00'18")

08'29" (+02'24")

1000 / 36040

116 / 100

08'29"

(06:08'47")

08'29" (+02'24")

1000 / 37040

124 / 94

11'14"

(06:20'01")

11'13" (+05'08")

1000 / 38040

121 / 73

08'41"

(06:28'42")

08'40" (+02'35")

1000 / 39041

123 / 93

08'02"

(06:36'44")

08'01" (+01'56")

1000 / 40041

128 / 96

10'32"

(06:47'16")

10'31" (+04'26")

1000 / 41042

118 / 80

08'49"

(06:56'05")

08'48" (+02'43")

1000 / 42042

122 / 92

15'32"

(07:11'37")

15'31" (+09'26")

1000 / 43043

97 / 66

07'59"

(07:19'36")

07'57" (+01'52")

1002 / 44045

108 / 115

10'43"

(07:30'19")

10'41" (+04'36")

1002 / 45048

118 / 79

06'25"

(07:36'44")

06'23" (+00'18")

1003 / 46052

126 / 123

09'55"

(07:46'39")

09'53" (+03'48")

1001 / 47053

120 / 84

08'55"

(07:55'34")

08'52" (+02'47")

1004 / 48057

108 / 103

07'26"

(08:03'00")

07'25" (+01'20")

1000 / 49058

128 / 104

09'51"

(08:12'51")

09'50" (+03'45")

1000 / 50058

124 / 81

08'14"

(08:21'05")

08'13" (+02'08")

1000 / 51059

117 / 103

08'47"

(08:29'52")

08'46" (+02'41")

1001 / 52060

119 / 95

07'43"

(08:37'35")

07'42" (+01'37")

1001 / 53062

122 / 105

08'11"

(08:45'46")

08'10" (+02'05")

1001 / 54063

129 / 94

賽後評分: 關門時間短
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

9月累積里程 : 90.83 km

salomon sense ride 累積 : 77.9 km

MW Watch 上傳 | 4 years ago

Rarry Lin 說推

留言


	目標心跳區間: 122~ 160

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'40"	00:08'40"
2	08'50"	00:17'30"
3	10'01"	00:27'31"
4	08'09"	00:35'40"
5	08'31"	00:44'11"
6	08'42"	00:52'53"
7	07'40"	01:00'33"
8	08'37"	01:09'10"
9	06'21"	01:15'31"
10	07'08"	01:22'39"
11	08'33"	01:31'12"
12	16'34"	01:47'46"
13	13'34"	02:01'20"
14	11'23"	02:12'43"
15	09'44"	02:22'27"
16	05'39"	02:28'06"
17	12'07"	02:40'13"
18	06'41"	02:46'54"
19	15'32"	03:02'26"
20	11'12"	03:13'38"
21	12'08"	03:25'46"
22	09'33"	03:35'19"
23	11'52"	03:47'11"
24	08'16"	03:55'27"
25	10'53"	04:06'20"
26	08'21"	04:14'41"
27	05'49"	04:20'30"
28	07'58"	04:28'28"
29	08'04"	04:36'32"
30	09'43"	04:46'15"
31	18'06"	05:04'21"
32	10'44"	05:15'05"
33	08'31"	05:23'36"
34	10'36"	05:34'12"
35	09'28"	05:43'40"
36	08'15"	05:51'55"
37	08'13"	06:00'08"
38	08'02"	06:08'10"
39	11'24"	06:19'34"
40	08'27"	06:28'01"
41	07'51"	06:35'52"
42	09'33"	06:45'25"
43	09'02"	06:54'27"
44	15'41"	07:10'08"
45	07'03"	07:17'11"
46	10'00"	07:27'11"
47	07'47"	07:34'58"
48	07'23"	07:42'21"
49	10'23"	07:52'44"
50	07'33"	08:00'17"
51	09'12"	08:09'29"
52	08'26"	08:17'55"
53	08'30"	08:26'25"
54	07'28"	08:33'53"
55	07'10"	08:41'03"
56	10'12"	08:51'15"
54.7	-2'-5"	08:53'56"