paulhkw 2020/11/28 訓練日誌

paulhkw 新界
ID 22053

34 位追隨者

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paulhkw

64.9 km | 11:18:23 | 10:27/km

日期: 2020-11-28 08:10 - 總爬升: 1292 m - 地點: 環細大嶼山 - 天氣: 陰天間中有陽光 - 平均心率: 149 - 卡路里: 3877 Cal - 平均步頻: 134

Pace: 08'16" / 11'13" / 09'02" / 07'22" / 07'39" / 08'50" / 08'47" / 09'14" / 10'14" / 08'49" / 14'09" / 10'19" / 09'41" / 16'46" / 18'29" / 08'30" / 07'52" / 06'13" / 09'43" / 13'15" / 12'57" / 09'26" / 18'35" / 17'43" / 15'34" / 12'44" / 06'03" / 07'29" / 07'23" / 07'16" / 08'15" / 11'10" / 09'45" / 10'03" / 09'10" / 10'55" / 17'27" / 09'01" / 62'53" / 10'16" / 09'19" / 11'40" / 07'28" / 06'23" / 07'58" / 08'08" / 14'00" / 16'29" / 10'26" / 08'08" / 08'55" / 09'05" / 10'11" / 08'54" / 21'00" / 10'57" / 16'36" / 12'07" / 07'51" / 08'21" / 10'07" / 07'00" / 07'53" / 07'49" / 11'36" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'15"

(08'15")

08'15" (+02'25")

1000 / 1000

11'12"

(19'28")

11'12" (+05'22")

1000 / 2000

09'02"

(28'30")

09'02" (+03'12")

1000 / 3000

07'21"

(35'52")

07'21" (+01'31")

1000 / 4000

07'39"

(43'31")

07'39" (+01'49")

1000 / 5000

展開計圈分析

08'50"

(52'22")

08'50" (+03'00")

1000 / 6000

08'46"

(01:01'08")

08'46" (+02'56")

1000 / 7000

09'14"

(01:10'23")

09'14" (+03'24")

1000 / 8000

10'14"

(01:20'37")

10'14" (+04'24")

1000 / 9000

08'48"

(01:29'26")

08'48" (+02'58")

1000 / 10000

14'08"

(01:43'35")

14'08" (+08'18")

1000 / 11000

10'18"

(01:53'53")

10'18" (+04'28")

1000 / 12000

09'41"

(02:03'35")

09'41" (+03'51")

1000 / 13000

16'45"

(02:20'20")

16'45" (+10'55")

1000 / 14000

18'29"

(02:38'50")

18'29" (+12'39")

1000 / 15000

08'30"

(02:47'20")

08'30" (+02'40")

1000 / 16000

07'51"

(02:55'12")

07'51" (+02'01")

1000 / 17000

06'13"

(03:01'25")

06'13" (+00'23")

1000 / 18000

09'42"

(03:11'08")

09'42" (+03'52")

1000 / 19000

13'14"

(03:24'22")

13'14" (+07'24")

1000 / 20000

12'56"

(03:37'19")

12'56" (+07'06")

1000 / 21000

09'26"

(03:46'45")

09'26" (+03'36")

1000 / 22000

15'20"

(04:02'06")

15'20" (+09'30")

1000 / 23000

17'42"

(04:19'49")

17'42" (+11'52")

1000 / 24000

15'34"

(04:35'23")

15'34" (+09'44")

1000 / 25000

12'43"

(04:48'07")

12'43" (+06'53")

1000 / 26000

06'03"

(04:54'10")

06'03" (+00'13")

1000 / 27000

07'28"

(05:01'39")

07'28" (+01'38")

1000 / 28000

07'23"

(05:09'02")

07'23" (+01'33")

1000 / 29000

07'16"

(05:16'18")

07'16" (+01'26")

1000 / 30000

08'14"

(05:24'33")

08'14" (+02'24")

1000 / 31000

08'12"

(05:32'46")

08'12" (+02'22")

1000 / 32000

09'44"

(05:42'30")

09'44" (+03'54")

1000 / 33000

10'03"

(05:52'33")

10'03" (+04'13")

1000 / 34000

09'10"

(06:01'44")

09'10" (+03'20")

1000 / 35000

10'54"

(06:12'39")

10'54" (+05'04")

1000 / 36000

17'26"

(06:30'05")

17'26" (+11'36")

1000 / 37000

09'01"

(06:39'06")

09'01" (+03'11")

1000 / 38000

12'17"

(06:51'24")

12'17" (+06'27")

1000 / 39000

10'16"

(07:01'41")

10'16" (+04'26")

1000 / 40000

09'19"

(07:11'00")

09'19" (+03'29")

1000 / 41000

11'39"

(07:22'39")

11'39" (+05'49")

1000 / 42000

07'27"

(07:30'07")

07'27" (+01'37")

1000 / 43000

06'22"

(07:36'30")

06'22" (+00'32")

1000 / 44000

07'57"

(07:44'28")

07'57" (+02'07")

1000 / 45000

08'08"

(07:52'36")

08'08" (+02'18")

1000 / 46000

14'00"

(08:06'37")

14'00" (+08'10")

1000 / 47000

16'28"

(08:23'05")

16'28" (+10'38")

1000 / 48000

10'25"

(08:33'31")

10'25" (+04'35")

1000 / 49000

08'08"

(08:41'40")

08'08" (+02'18")

1000 / 50000

08'54"

(08:50'34")

08'54" (+03'04")

1000 / 51000

09'04"

(08:59'39")

09'04" (+03'14")

1000 / 52000

10'11"

(09:09'51")

10'11" (+04'21")

1000 / 53000

08'53"

(09:18'45")

08'53" (+03'03")

1000 / 54000

20'59"

(09:39'44")

20'59" (+15'09")

1000 / 55000

10'57"

(09:50'42")

10'57" (+05'07")

1000 / 56000

16'35"

(10:07'17")

16'35" (+10'45")

1000 / 57000

06'05"

(10:13'23")

16'02" (+10'12")

379 / 57379

09'36"

(10:22'59")

09'36" (+03'46")

1000 / 58379

07'11"

(10:30'11")

07'11" (+01'21")

1000 / 59379

08'12"

(10:38'23")

08'12" (+02'22")

1000 / 60379

10'37"

(10:49'01")

10'37" (+04'47")

1000 / 61379

05'50"

(10:54'52")

05'50"

1000 / 62379

07'57"

(11:02'49")

07'57" (+02'07")

1000 / 63379

09'31"

(11:12'21")

09'31" (+03'41")

1000 / 64379

06'01"

(11:18'23")

12'29" (+06'39")

482 / 64861

新界

paulhkw

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paulhkw

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paulhkw

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paulhkw

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paulhkw

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paulhkw

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🏃‍♂️環細大嶼山🐟
衝動一口應承環細嶼，成就超額完成😅
東涌東薈城 > 深屈海角七號 (10km) > 大澳嶼北界碑 (13.1km) > 二澳 (18.6km) > 分流炮台 (22.6km) > 石壁水塘 (31.7km) > 長沙泳灘的士站 (40.3km) > 貝澳天后廟 (46.6km) > 銀礦瀑布 ( 54.4km) > 白芒村更樓 (58.7km) > 東涌東薈城 (63km)

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

11月累積里程 : 152.73 km

Hoka Speedgoat Trail Runner 累積 : 661.8 km

TCX 2.0 上傳 | 3 years ago

Ivan, Billy Tsang 和其他 2 人說推

留言


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'16"	00:08'16"
2	11'13"	00:19'29"
3	09'02"	00:28'31"
4	07'22"	00:35'53"
5	07'39"	00:43'32"
6	08'50"	00:52'22"
7	08'47"	01:01'09"
8	09'14"	01:10'23"
9	10'14"	01:20'37"
10	08'49"	01:29'26"
11	14'09"	01:43'35"
12	10'19"	01:53'54"
13	09'41"	02:03'35"
14	16'46"	02:20'21"
15	18'29"	02:38'50"
16	08'30"	02:47'20"
17	07'52"	02:55'12"
18	06'13"	03:01'25"
19	09'43"	03:11'08"
20	13'15"	03:24'23"
21	12'57"	03:37'20"
22	09'26"	03:46'46"
23	18'35"	04:05'21"
24	17'43"	04:23'04"
25	15'34"	04:38'38"
26	12'44"	04:51'22"
27	06'03"	04:57'25"
28	07'29"	05:04'54"
29	07'23"	05:12'17"
30	07'16"	05:19'33"
31	08'15"	05:27'48"
32	11'10"	05:38'58"
33	09'45"	05:48'43"
34	10'03"	05:58'46"
35	09'10"	06:07'56"
36	10'55"	06:18'51"
37	17'27"	06:36'18"
38	09'01"	06:45'19"
39	62'53"	07:48'12"
40	10'16"	07:58'28"
41	09'19"	08:07'47"
42	11'40"	08:19'27"
43	07'28"	08:26'55"
44	06'23"	08:33'18"
45	07'58"	08:41'16"
46	08'08"	08:49'24"
47	14'00"	09:03'24"
48	16'29"	09:19'53"
49	10'26"	09:30'19"
50	08'08"	09:38'27"
51	08'55"	09:47'22"
52	09'05"	09:56'27"
53	10'11"	10:06'38"
54	08'54"	10:15'32"
55	21'00"	10:36'32"
56	10'57"	10:47'29"
57	16'36"	11:04'05"
58	12'07"	11:16'12"
59	07'51"	11:24'03"
60	08'21"	11:32'24"
61	10'07"	11:42'31"
62	07'00"	11:49'31"
63	07'53"	11:57'24"
64	07'49"	12:05'13"
64.9	11'34"	12:15'12"