陳瑞斌 2023/03/04 訓練日誌

陳瑞斌新北市
ID 286702

44 位追隨者

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陳瑞斌

50.0 km | 06:14:53 | 07:29/km | 第55馬

2023 開廣飛跑盃陽明山超級馬拉松

官方成績
日期	2023-03-04
成績	06:14:53
總名次	- / -
分組名次	- / -
平均速度	07:29/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:37'57")

00:37'57" (+07'43")

01:19'34" (+11'28")

10 km

(01:19'34")

00:41'37" (+11'23")

15 km

(01:50'17")

00:30'43" (+00'29")

01:08'06"

20 km

(02:27'40")

00:37'23" (+07'09")

25 km

(02:57'54")

00:30'14"

01:12'03" (+03'57")

30 km

(03:39'43")

00:41'49" (+11'35")

35 km

(04:23'42")

00:43'59" (+13'45")

01:37'38" (+29'32")

40 km

(05:17'21")

00:53'39" (+23'25")

45 km

(05:51'00")

00:33'39" (+03'25")

00:00'00"

Finish

(06:14:53)

日期: 2023-03-04 06:00 - 總爬升: 1681 m - 平均心率: 139 - 卡路里: 3035 Cal - 平均步頻: 172 - 溫度: 17°C - 濕度: 77%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'23"

(07'23")

07'23" (+02'16")

1000 / 1000

07'56"

(15'20")

07'56" (+02'49")

1000 / 2000

07'18"

(22'38")

07'18" (+02'11")

1000 / 3000

07'30"

(30'08")

07'30" (+02'23")

1000 / 4000

07'57"

(38'06")

07'57" (+02'50")

1000 / 5000

展開計圈分析

07'13"

(45'20")

07'13" (+02'06")

1000 / 6000

08'39"

(54'00")

08'39" (+03'32")

1000 / 7000

08'33"

(01:02'33")

08'33" (+03'26")

1000 / 8000

08'28"

(01:11'02")

08'28" (+03'21")

1000 / 9000

08'41"

(01:19'43")

08'41" (+03'34")

1000 / 10000

06'03"

(01:25'47")

06'03" (+00'56")

1000 / 11000

06'01"

(01:31'48")

06'01" (+00'54")

1000 / 12000

05'34"

(01:37'23")

05'34" (+00'27")

1000 / 13000

06'23"

(01:43'46")

06'23" (+01'16")

1000 / 14000

06'39"

(01:50'26")

06'39" (+01'32")

1000 / 15000

06'26"

(01:56'52")

06'26" (+01'19")

1000 / 16000

06'23"

(02:03'15")

06'23" (+01'16")

1000 / 17000

06'21"

(02:09'37")

06'21" (+01'14")

1000 / 18000

07'32"

(02:17'10")

07'32" (+02'25")

1000 / 19000

10'38"

(02:27'49")

10'38" (+05'31")

1000 / 20000

06'41"

(02:34'30")

06'41" (+01'34")

1000 / 21000

05'22"

(02:39'52")

05'22" (+00'15")

1000 / 22000

05'07"

(02:45'00")

05'07"

1000 / 23000

05'22"

(02:50'22")

05'22" (+00'15")

1000 / 24000

07'40"

(02:58'03")

07'40" (+02'33")

1000 / 25000

10'43"

(03:08'46")

10'43" (+05'36")

1000 / 26000

09'08"

(03:17'55")

09'08" (+04'01")

1000 / 27000

07'47"

(03:25'42")

07'47" (+02'40")

1000 / 28000

06'03"

(03:31'45")

06'03" (+00'56")

1000 / 29000

08'06"

(03:39'52")

08'06" (+02'59")

1000 / 30000

09'50"

(03:49'42")

09'50" (+04'43")

1000 / 31000

07'56"

(03:57'39")

07'56" (+02'49")

1000 / 32000

07'12"

(04:04'52")

07'12" (+02'05")

1000 / 33000

09'40"

(04:14'33")

09'40" (+04'33")

1000 / 34000

09'18"

(04:23'51")

09'18" (+04'11")

1000 / 35000

12'22"

(04:36'13")

12'22" (+07'15")

1000 / 36000

12'30"

(04:48'44")

12'30" (+07'23")

1000 / 37000

13'19"

(05:02'03")

13'19" (+08'12")

1000 / 38000

09'33"

(05:11'37")

09'33" (+04'26")

1000 / 39000

05'52"

(05:17'30")

05'52" (+00'45")

1000 / 40000

05'46"

(05:23'16")

05'46" (+00'39")

1000 / 41000

05'40"

(05:28'57")

05'40" (+00'33")

1000 / 42000

06'16"

(05:35'14")

06'16" (+01'09")

1000 / 43000

08'58"

(05:44'12")

08'58" (+03'51")

1000 / 44000

06'56"

(05:51'09")

06'56" (+01'49")

1000 / 45000

07'04"

(05:58'14")

07'04" (+01'57")

1000 / 46000

07'12"

(06:05'26")

07'12" (+02'05")

1000 / 47000

07'17"

(06:12'43")

07'17" (+02'10")

1000 / 48000

02'09"

(06:14'53")

05'18" (+00'11")

406 / 48406

有時間壓力，果然有差

賽後評分: 台北超馬的活動，都不錯囉！
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

3月累積里程 : 226.59 km

Mizuno R26 黑累積 : 748.6 km

TCX 2.0 上傳 | 1 year ago

謝阿州和賢哥哥說推

留言


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'14"	00:07'14"
2	07'57"	00:15'11"
3	07'18"	00:22'29"
4	07'31"	00:30'00"
5	07'57"	00:37'57"
6	07'14"	00:45'11"
7	08'40"	00:53'51"
8	08'34"	01:02'25"
9	08'28"	01:10'53"
10	08'41"	01:19'34"
11	06'04"	01:25'38"
12	06'02"	01:31'40"
13	05'34"	01:37'14"
14	06'24"	01:43'38"
15	06'39"	01:50'17"
16	06'26"	01:56'43"
17	06'24"	02:03'07"
18	06'22"	02:09'29"
19	07'32"	02:17'01"
20	10'39"	02:27'40"
21	06'41"	02:34'21"
22	05'22"	02:39'43"
23	05'08"	02:44'51"
24	05'22"	02:50'13"
25	07'41"	02:57'54"
26	10'43"	03:08'37"
27	09'09"	03:17'46"
28	07'47"	03:25'33"
29	06'04"	03:31'37"
30	08'06"	03:39'43"
31	09'51"	03:49'34"
32	07'56"	03:57'30"
33	07'13"	04:04'43"
34	09'41"	04:14'24"
35	09'18"	04:23'42"
36	12'23"	04:36'05"
37	12'30"	04:48'35"
38	13'19"	05:01'54"
39	09'34"	05:11'28"
40	05'53"	05:17'21"
41	05'46"	05:23'07"
42	05'41"	05:28'48"
43	06'17"	05:35'05"
44	08'59"	05:44'04"
45	06'56"	05:51'00"
46	07'05"	05:58'05"
47	07'12"	06:05'17"
48	07'18"	06:12'35"
48.4	05'17"	06:14'44"