嚴玉庭 2021/11/20 訓練日誌 | Marathon's World

嚴玉庭台南
ID 293688

27 位追隨者

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44.5 km | 07:41:39 | 10:22/km | 第12馬

2021 合歡山越野馬拉松

官方成績
日期	2021-11-20
成績	07:41:39
總名次	- / -
分組名次	- / -
平均速度	10:22/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:46'57")

00:46'57" (+06'27")

01:42'19" (+14'18")

10 km

(01:42'19")

00:55'22" (+14'52")

15 km

(02:41'20")

00:59'01" (+18'31")

02:10'24" (+42'23")

20 km

(03:52'43")

01:11'23" (+30'53")

25 km

(04:54'02")

01:01'19" (+20'49")

01:47'36" (+19'35")

30 km

(05:40'19")

00:46'17" (+05'47")

35 km

(06:27'50")

00:47'31" (+07'01")

01:28'01"

40 km

(07:08'20")

00:40'30"

Finish

(07:41:39)

日期: 2021-11-20 06:01 - 總爬升: 1638 m - 平均心率: 151 - 卡路里: 2360 Cal - 平均步頻: 144 - 溫度: 17°C - 濕度: 79% - PM2.5: 良好(14)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

08'40"

(08'40")

08'40" (+01'01")

1000 / 1000

2

09'36"

(18'17")

09'36" (+01'57")

1000 / 2000

3

09'29"

(27'47")

09'29" (+01'50")

1000 / 3000

4

08'02"

(35'50")

08'02" (+00'23")

1000 / 4000

5

11'05"

(46'56")

11'05" (+03'26")

1000 / 5000

展開計圈分析

6

11'46"

(58'42")

11'46" (+04'07")

1000 / 6000

7

09'08"

(01:07'50")

09'08" (+01'29")

1000 / 7000

8

11'12"

(01:19'03")

11'12" (+03'33")

1000 / 8000

9

11'14"

(01:30'17")

11'14" (+03'35")

1000 / 9000

10

12'00"

(01:42'17")

12'00" (+04'21")

1000 / 10000

11

13'05"

(01:55'23")

13'05" (+05'26")

1000 / 11000

12

12'08"

(02:07'31")

12'08" (+04'29")

1000 / 12000

13

11'47"

(02:19'19")

11'47" (+04'08")

1000 / 13000

14

11'51"

(02:31'10")

11'51" (+04'12")

1000 / 14000

15

10'07"

(02:41'18")

10'07" (+02'28")

1000 / 15000

16

11'43"

(02:53'02")

11'43" (+04'04")

1000 / 16000

17

14'22"

(03:07'24")

14'22" (+06'43")

1000 / 17000

18

14'09"

(03:21'34")

14'09" (+06'30")

1000 / 18000

19

15'33"

(03:37'08")

15'33" (+07'54")

1000 / 19000

20

15'33"

(03:52'41")

15'33" (+07'54")

1000 / 20000

21

11'46"

(04:04'28")

11'46" (+04'07")

1000 / 21000

22

10'08"

(04:14'36")

10'08" (+02'29")

1000 / 22000

23

16'04"

(04:30'40")

16'04" (+08'25")

1000 / 23000

24

12'17"

(04:42'58")

12'17" (+04'38")

1000 / 24000

25

09'44"

(04:52'42")

09'44" (+02'05")

1000 / 25000

26

10'02"

(05:02'45")

10'02" (+02'23")

1000 / 26000

27

08'25"

(05:11'10")

08'25" (+00'46")

1000 / 27000

28

08'48"

(05:19'59")

08'48" (+01'09")

1000 / 28000

29

08'49"

(05:28'48")

08'49" (+01'10")

1000 / 29000

30

10'11"

(05:38'59")

10'11" (+02'32")

1000 / 30000

31

09'48"

(05:48'47")

09'48" (+02'09")

1000 / 31000

32

09'21"

(05:58'08")

09'21" (+01'42")

1000 / 32000

33

08'52"

(06:07'01")

08'52" (+01'13")

1000 / 33000

34

08'31"

(06:15'32")

08'31" (+00'52")

1000 / 34000

35

08'13"

(06:23'46")

08'13" (+00'34")

1000 / 35000

36

08'07"

(06:31'53")

08'07" (+00'28")

1000 / 36000

37

07'50"

(06:39'43")

07'50" (+00'11")

1000 / 37000

38

09'09"

(06:48'53")

09'09" (+01'30")

1000 / 38000

39

07'42"

(06:56'36")

07'42" (+00'03")

1000 / 39000

40

07'39"

(07:04'16")

07'39"

1000 / 40000

41

10'30"

(07:14'47")

10'30" (+02'51")

1000 / 41000

42

08'39"

(07:23'26")

08'39" (+01'00")

1000 / 42000

43

08'43"

(07:32'09")

08'43" (+01'04")

1000 / 43000

44

09'28"

(07:41'37")

09'28" (+01'49")

1000 / 44000

45

00'01"

(07:41'39")

16'45" (+09'06")

1 / 44001

台南

嚴玉庭

·

賽後評分: 可以再加強
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~140	65~79%
2:M馬拉松配速區	140~158	79~89%
3:T乳酸耐力區	158~163	89~92%
4:A無氧耐力區	163~173	92~97.5%
5:I最大耗氧區	173~178	97.5~100%
最大心率為178 點此去設定最大心率

11月累積里程 : 168.50 km

TCX 2.0 上傳 | 2 years ago

林小吟說推

·


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'42"	00:08'42"
2	09'37"	00:18'19"
3	09'30"	00:27'49"
4	08'02"	00:35'51"
5	11'06"	00:46'57"
6	11'47"	00:58'44"
7	09'08"	01:07'52"
8	11'12"	01:19'04"
9	11'14"	01:30'18"
10	12'01"	01:42'19"
11	13'06"	01:55'25"
12	12'08"	02:07'33"
13	11'48"	02:19'21"
14	11'51"	02:31'12"
15	10'08"	02:41'20"
16	11'43"	02:53'03"
17	14'23"	03:07'26"
18	14'10"	03:21'36"
19	15'34"	03:37'10"
20	15'33"	03:52'43"
21	11'47"	04:04'30"
22	10'08"	04:14'38"
23	16'04"	04:30'42"
24	13'36"	04:44'18"
25	09'44"	04:54'02"
26	10'03"	05:04'05"
27	08'25"	05:12'30"
28	08'48"	05:21'18"
29	08'50"	05:30'08"
30	10'11"	05:40'19"
31	09'48"	05:50'07"
32	09'21"	05:59'28"
33	08'53"	06:08'21"
34	11'15"	06:19'36"
35	08'14"	06:27'50"
36	08'07"	06:35'57"
37	07'50"	06:43'47"
38	09'10"	06:52'57"
39	07'43"	07:00'40"
40	07'40"	07:08'20"
41	10'31"	07:18'51"
42	08'39"	07:27'30"
43	08'43"	07:36'13"
44	09'39"	07:45'52"
44.0	10'53"	07:45'53"

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

朋友動態

鄭穗霓上傳了新日誌

8.3 km | 00:55:57 | 06:46/km

林淦鈿（淦哥）上傳了新日誌

5.5 km | 00:35:24 | 06:23/km

王聖欣上傳了新日誌

5.6 km | 00:31:47 | 05:43/km

Inna Chang 上傳了新日誌

0.2 km | 00:04:35 | 19:20/km

Inna Chang 上傳了新日誌

10.4 km | 01:08:26 | 06:35/km

林淦鈿（淦哥）上傳了新日誌

3.5 km | 00:29:19 | 08:23/km

林淦鈿（淦哥）上傳了新日誌

3.0 km | 00:16:50 | 05:35/km

台中阿森回應了林全宏的訓練日誌 : "訓練愉快"

台中阿森上傳了新日誌

10.1 km | 00:50:36 | 05:00/km

台中阿森上傳了新日誌

10.1 km | 00:51:38 | 05:06/km

randallkwo 上傳了新日誌

5.0 km | 00:30:38 | 06:07/km

鄭穗霓上傳了新日誌

4.3 km | 00:39:32 | 09:14/km

鄭穗霓上傳了新日誌

1.0 km | 00:06:03 | 06:12/km

EM 上傳了新日誌

10.1 km | 01:01:39 | 06:06/km

王聖欣上傳了新日誌

10.0 km | 00:56:07 | 05:36/km

Inna Chang 上傳了新日誌

7.0 km | 00:51:29 | 07:20/km

林淦鈿（淦哥）上傳了新日誌

6.0 km | 00:33:14 | 05:31/km

台中阿森上傳了新日誌

10.2 km | 00:47:10 | 04:38/km

台中阿森上傳了新日誌

10.2 km | 00:49:06 | 04:50/km

randallkwo 上傳了新日誌

14.5 km | 01:52:15 | 07:44/km

林淦鈿（淦哥）給臺中市第41屆舒跑杯的評分(給 5 星) : "公益一定要參加。"

林淦鈿（淦哥）新增一場比賽紀錄 : 臺中市第41屆舒跑杯 - 9.0 km
成績 : 01:07:05

randallkwo 上傳了新日誌

10.0 km | 01:14:16 | 07:25/km

Piko Chiu 上傳了新日誌

6.9 km | 01:47:55 | 15:37/km

Piko Chiu 上傳了新日誌

4.5 km | 01:19:21 | 17:32/km

Piko Chiu 上傳了新日誌

8.8 km | 01:13:15 | 08:19/km

Piko Chiu 上傳了新日誌

1.3 km | 00:30:33 | 22:39/km

Piko Chiu 上傳了新日誌

21.7 km | 02:57:39 | 08:10/km

Piko Chiu 上傳了新日誌

0.2 km | 00:37:42 | 234:35/km

Piko Chiu 上傳了新日誌

7.7 km | 01:30:19 | 11:43/km