石虎 2021/12/11 訓練日誌

石虎台北市
ID 210979

33 位追隨者

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石虎

恭喜完成了第 10 馬

50.0 km | 07:05:13 | 08:30/km | 第10馬

2021 臺灣棲蘭林道越野(由2021/6/26延期)

官方成績
日期	2021-12-11
成績	07:05:13
總名次	64 / 219
分組名次	51 / 154
平均速度	08:30/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'14")

00:33'14"

01:10'00"

10 km

(01:10'00")

00:36'46" (+03'32")

15 km

(01:52'50")

00:42'50" (+09'36")

01:17'00" (+07'00")

20 km

(02:27'00")

00:34'10" (+00'56")

25 km

(03:09'17")

00:42'17" (+09'03")

01:21'13" (+11'13")

30 km

(03:48'13")

00:38'56" (+05'42")

35 km

(04:29'51")

00:41'38" (+08'24")

01:36'04" (+26'04")

40 km

(05:24'17")

00:54'26" (+21'12")

45 km

(06:12'01")

00:47'44" (+14'30")

01:35'39" (+25'39")

50 km

(06:59'56")

00:47'55" (+14'41")

Finish

(07:05:13)

日期: 2021-12-11 08:00 - 總爬升: 597 m - 平均心率: 129 - 卡路里: 2585 Cal - 平均步頻: 152 - 溫度: 19°C - 濕度: 94% - PM2.5: 良好(7)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'05"

(06'05")

06'05" (+00'24")

1000 / 1000

06'48"

(12'53")

06'48" (+01'07")

1000 / 2000

06'25"

(19'19")

06'25" (+00'44")

1000 / 3000

07'00"

(26'19")

07'00" (+01'19")

1000 / 4000

06'46"

(33'05")

06'46" (+01'05")

1000 / 5000

展開計圈分析

06'47"

(39'53")

06'47" (+01'06")

1000 / 6000

07'29"

(47'22")

07'29" (+01'48")

1000 / 7000

09'27"

(56'49")

09'27" (+03'46")

1000 / 8000

06'34"

(01:03'23")

06'34" (+00'53")

1000 / 9000

06'28"

(01:09'52")

06'28" (+00'47")

1000 / 10000

07'40"

(01:17'32")

07'40" (+01'59")

1000 / 11000

16'04"

(01:33'37")

16'04" (+10'23")

1000 / 12000

06'23"

(01:40'00")

06'23" (+00'42")

1000 / 13000

07'00"

(01:47'00")

07'00" (+01'19")

1000 / 14000

05'41"

(01:52'41")

05'41"

1000 / 15000

05'51"

(01:58'33")

05'51" (+00'10")

1000 / 16000

06'22"

(02:04'55")

06'22" (+00'41")

1000 / 17000

06'44"

(02:11'40")

06'44" (+01'03")

1000 / 18000

06'05"

(02:17'45")

06'05" (+00'24")

1000 / 19000

09'07"

(02:26'52")

09'07" (+03'26")

1000 / 20000

06'12"

(02:33'04")

06'12" (+00'31")

1000 / 21000

07'03"

(02:40'07")

07'03" (+01'22")

1000 / 22000

11'32"

(02:51'40")

11'32" (+05'51")

1000 / 23000

09'55"

(03:01'36")

09'55" (+04'14")

1000 / 24000

07'29"

(03:09'05")

07'29" (+01'48")

1000 / 25000

08'02"

(03:17'07")

08'02" (+02'21")

1000 / 26000

09'48"

(03:26'56")

09'48" (+04'07")

1000 / 27000

08'08"

(03:35'04")

08'08" (+02'27")

1000 / 28000

06'14"

(03:41'18")

06'14" (+00'33")

1000 / 29000

06'43"

(03:48'02")

06'43" (+01'02")

1000 / 30000

06'27"

(03:54'30")

06'27" (+00'46")

1000 / 31000

07'53"

(04:02'23")

07'53" (+02'12")

1000 / 32000

08'14"

(04:10'38")

08'14" (+02'33")

1000 / 33000

08'58"

(04:19'36")

08'58" (+03'17")

1000 / 34000

10'03"

(04:29'40")

10'03" (+04'22")

1000 / 35000

13'16"

(04:42'57")

13'16" (+07'35")

1000 / 36000

12'41"

(04:55'38")

12'41" (+07'00")

1000 / 37000

09'12"

(05:04'51")

09'12" (+03'31")

1000 / 38000

08'36"

(05:13'27")

08'36" (+02'55")

1000 / 39000

10'38"

(05:24'05")

10'38" (+04'57")

1000 / 40000

08'34"

(05:32'40")

08'34" (+02'53")

1000 / 41000

11'46"

(05:44'27")

11'46" (+06'05")

1000 / 42000

09'35"

(05:54'03")

09'35" (+03'54")

1000 / 43000

08'39"

(06:02'42")

08'39" (+02'58")

1000 / 44000

09'07"

(06:11'50")

09'07" (+03'26")

1000 / 45000

09'05"

(06:20'55")

09'05" (+03'24")

1000 / 46000

09'59"

(06:30'54")

09'59" (+04'18")

1000 / 47000

09'20"

(06:40'15")

09'20" (+03'39")

1000 / 48000

09'34"

(06:49'50")

09'34" (+03'53")

1000 / 49000

09'54"

(06:59'45")

09'54" (+04'13")

1000 / 50000

賽後評分: 很棒的路線，拜訪三姊妹
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~138	65~79%
2:M馬拉松配速區	138~155	79~89%
3:T乳酸耐力區	155~161	89~92%
4:A無氧耐力區	161~170	92~97.5%
5:I最大耗氧區	170~175	97.5~100%
最大心率為175 點此去設定最大心率

12月累積里程 : 200.48 km

Saucony Excursion TR12 累積 : 359.9 km

TCX 2.0 上傳 | 2 years ago

謝阿州和 shadow (LDS超馬團) 說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'13"	00:06'13"
2	06'48"	00:13'01"
3	06'26"	00:19'27"
4	07'00"	00:26'27"
5	06'47"	00:33'14"
6	06'47"	00:40'01"
7	07'29"	00:47'30"
8	09'27"	00:56'57"
9	06'35"	01:03'32"
10	06'28"	01:10'00"
11	07'40"	01:17'40"
12	16'05"	01:33'45"
13	06'23"	01:40'08"
14	07'00"	01:47'08"
15	05'42"	01:52'50"
16	05'51"	01:58'41"
17	06'22"	02:05'03"
18	06'45"	02:11'48"
19	06'05"	02:17'53"
20	09'07"	02:27'00"
21	06'12"	02:33'12"
22	07'07"	02:40'19"
23	11'32"	02:51'51"
24	09'56"	03:01'47"
25	07'30"	03:09'17"
26	08'02"	03:17'19"
27	09'48"	03:27'07"
28	08'08"	03:35'15"
29	06'14"	03:41'29"
30	06'44"	03:48'13"
31	06'28"	03:54'41"
32	07'54"	04:02'35"
33	08'14"	04:10'49"
34	08'58"	04:19'47"
35	10'04"	04:29'51"
36	13'17"	04:43'08"
37	12'41"	04:55'49"
38	09'13"	05:05'02"
39	08'36"	05:13'38"
40	10'39"	05:24'17"
41	08'34"	05:32'51"
42	11'47"	05:44'38"
43	09'36"	05:54'14"
44	08'39"	06:02'53"
45	09'08"	06:12'01"
46	09'05"	06:21'06"
47	09'59"	06:31'05"
48	09'21"	06:40'26"
49	09'35"	06:50'01"
50	09'55"	06:59'56"
50.5	09'18"	07:04'58"