加祿 2021/03/13 訓練日誌 | Marathon's World

加祿台東
ID 379415

41 位追隨者

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恭喜完成了初馬

45.0 km | 07:20:36 | 09:47/km | 第1馬

*2020 第10屆南橫(霧鹿峽谷)超級馬拉松*

官方成績
日期	2021-03-13
成績	07:20:36
總名次	- / -
分組名次	- / -
平均速度	09:47/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:42'22")

00:42'22"

01:26'51"

10 km

(01:26'51")

00:44'29" (+02'07")

15 km

(02:19'24")

00:52'33" (+10'11")

01:49'02" (+22'11")

20 km

(03:15'53")

00:56'29" (+14'07")

25 km

(04:08'21")

00:52'28" (+10'06")

01:41'48" (+14'57")

30 km

(04:57'41")

00:49'20" (+06'58")

35 km

(05:45'29")

00:47'48" (+05'26")

01:32'25" (+05'34")

40 km

(06:30'06")

00:44'37" (+02'15")

45 km

(07:15'57")

00:45'51" (+03'29")

00:00'00"

Finish

(07:20:36)

日期: 2021-03-13 06:03 - 總爬升: 826 m - 平均心率: 128 - 卡路里: 3095 Cal - 平均步頻: 152 - 溫度: 19°C - 濕度: 91%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

08'01"

(08'01")

08'01" (+00'10")

1000 / 1000

2

08'05"

(16'06")

08'05" (+00'14")

1000 / 2000

3

09'23"

(25'29")

09'23" (+01'32")

1000 / 3000

4

08'39"

(34'08")

08'39" (+00'48")

1000 / 4000

5

08'13"

(42'22")

08'13" (+00'22")

1000 / 5000

展開計圈分析

6

08'30"

(50'52")

08'30" (+00'39")

1000 / 6000

7

10'30"

(01:01'23")

10'30" (+02'39")

1000 / 7000

8

08'41"

(01:10'04")

08'41" (+00'50")

1000 / 8000

9

08'24"

(01:18'29")

08'24" (+00'33")

1000 / 9000

10

08'21"

(01:26'50")

08'21" (+00'30")

1000 / 10000

11

10'21"

(01:37'12")

10'21" (+02'30")

1000 / 11000

12

10'18"

(01:47'30")

10'18" (+02'27")

1000 / 12000

13

10'02"

(01:57'33")

10'02" (+02'11")

1000 / 13000

14

10'17"

(02:07'50")

10'17" (+02'26")

1000 / 14000

15

11'33"

(02:19'23")

11'33" (+03'42")

1000 / 15000

16

09'37"

(02:29'00")

09'37" (+01'46")

1000 / 16000

17

14'23"

(02:43'24")

14'23" (+06'32")

1000 / 17000

18

09'17"

(02:52'42")

09'17" (+01'26")

1000 / 18000

19

11'05"

(03:03'47")

11'05" (+03'14")

1000 / 19000

20

12'05"

(03:15'53")

12'05" (+04'14")

1000 / 20000

21

11'20"

(03:27'14")

11'20" (+03'29")

1000 / 21000

22

11'48"

(03:39'02")

11'48" (+03'57")

1000 / 22000

23

12'12"

(03:51'14")

12'12" (+04'21")

1000 / 23000

24

08'38"

(03:59'53")

08'38" (+00'47")

1000 / 24000

25

08'27"

(04:08'20")

08'27" (+00'36")

1000 / 25000

26

09'59"

(04:18'20")

09'59" (+02'08")

1000 / 26000

27

08'56"

(04:27'16")

08'56" (+01'05")

1000 / 27000

28

08'36"

(04:35'53")

08'36" (+00'45")

1000 / 28000

29

11'28"

(04:47'21")

11'28" (+03'37")

1000 / 29000

30

10'19"

(04:57'40")

10'19" (+02'28")

1000 / 30000

31

11'12"

(05:08'53")

11'12" (+03'21")

1000 / 31000

32

08'53"

(05:17'46")

08'53" (+01'02")

1000 / 32000

33

09'10"

(05:26'57")

09'10" (+01'19")

1000 / 33000

34

08'25"

(05:35'22")

08'25" (+00'34")

1000 / 34000

35

10'05"

(05:45'28")

10'05" (+02'14")

1000 / 35000

36

10'02"

(05:55'30")

10'02" (+02'11")

1000 / 36000

37

08'47"

(06:04'18")

08'47" (+00'56")

1000 / 37000

38

08'34"

(06:12'53")

08'34" (+00'43")

1000 / 38000

39

09'22"

(06:22'15")

09'22" (+01'31")

1000 / 39000

40

07'51"

(06:30'06")

07'51"

1000 / 40000

41

09'04"

(06:39'10")

09'04" (+01'13")

1000 / 41000

42

09'54"

(06:49'05")

09'54" (+02'03")

1000 / 42000

43

09'07"

(06:58'12")

09'07" (+01'16")

1000 / 43000

44

08'27"

(07:06'40")

08'27" (+00'36")

1000 / 44000

45

09'15"

(07:15'56")

09'15" (+01'24")

1000 / 45000

脚受傷60Km减量45Km

賽後評分: 補給待加強，風景很漂亮
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

3月累積里程 : 130.47 km

TCX 2.0 上傳 | 3 years ago

269, 劉玉益(跑後山) 和其他 19 人說推

·


	目標心跳區間: 107~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'01"	00:08'01"
2	08'05"	00:16'06"
3	09'24"	00:25'30"
4	08'39"	00:34'09"
5	08'13"	00:42'22"
6	08'31"	00:50'53"
7	10'30"	01:01'23"
8	08'42"	01:10'05"
9	08'25"	01:18'30"
10	08'21"	01:26'51"
11	10'22"	01:37'13"
12	10'18"	01:47'31"
13	10'02"	01:57'33"
14	10'18"	02:07'51"
15	11'33"	02:19'24"
16	09'37"	02:29'01"
17	14'24"	02:43'25"
18	09'17"	02:52'42"
19	11'06"	03:03'48"
20	12'05"	03:15'53"
21	11'21"	03:27'14"
22	11'48"	03:39'02"
23	12'13"	03:51'15"
24	08'38"	03:59'53"
25	08'28"	04:08'21"
26	09'59"	04:18'20"
27	08'56"	04:27'16"
28	08'37"	04:35'53"
29	11'29"	04:47'22"
30	10'19"	04:57'41"
31	11'12"	05:08'53"
32	08'53"	05:17'46"
33	09'11"	05:26'57"
34	08'26"	05:35'23"
35	10'06"	05:45'29"
36	10'02"	05:55'31"
37	08'48"	06:04'19"
38	08'34"	06:12'53"
39	09'22"	06:22'15"
40	07'51"	06:30'06"
41	09'05"	06:39'11"
42	09'54"	06:49'05"
43	09'08"	06:58'13"
44	08'28"	07:06'41"
45	09'16"	07:15'57"
45.2	24'11"	07:20'37"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

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