蘇小怡 2016/04/23 訓練日誌

蘇小怡台南
ID 55781

114 位追隨者

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蘇小怡

307.0 km | 18:55:00 | 16.2 km/h

永不放棄－洄瀾極限挑戰300K/100K

官方成績
日期	2016-04-23
成績	18:55:00
總名次	- / -
分組名次	- / -
平均速度

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:09'57")

00:09'57" (+00'44")

00:19'47" (+00'29")

10 km

(00:19'47")

00:09'50" (+00'37")

15 km

(00:37'01")

00:17'14" (+08'01")

00:29'23" (+10'05")

20 km

(00:49'10")

00:12'09" (+02'56")

25 km

(01:00'46")

00:11'36" (+02'23")

00:25'00" (+05'42")

30 km

(01:14'10")

00:13'24" (+04'11")

35 km

(01:25'01")

00:10'51" (+01'38")

00:51'23" (+32'05")

40 km

(02:05'33")

00:40'32" (+31'19")

45 km

(02:17'08")

00:11'35" (+02'22")

00:22'48" (+03'30")

50 km

(02:28'21")

00:11'13" (+02'00")

55 km

(02:58'30")

00:30'09" (+20'56")

00:43'28" (+24'10")

60 km

(03:11'49")

00:13'19" (+04'06")

65 km

(03:26'56")

00:15'07" (+05'54")

00:32'06" (+12'48")

70 km

(03:43'55")

00:16'59" (+07'46")

75 km

(03:56'50")

00:12'55" (+03'42")

00:23'03" (+03'45")

80 km

(04:06'58")

00:10'08" (+00'55")

85 km

(04:18'55")

00:11'57" (+02'44")

01:12'01" (+52'43")

90 km

(05:18'59")

01:00'04" (+50'51")

95 km

(05:41'00")

00:22'01" (+12'48")

00:34'10" (+14'52")

100 km

(05:53'09")

00:12'09" (+02'56")

105 km

(06:03'50")

00:10'41" (+01'28")

00:56'06" (+36'48")

110 km

(06:49'15")

00:45'25" (+36'12")

115 km

(07:03'28")

00:14'13" (+05'00")

00:26'32" (+07'14")

120 km

(07:15'47")

00:12'19" (+03'06")

125 km

(07:27'41")

00:11'54" (+02'41")

00:33'39" (+14'21")

130 km

(07:49'26")

00:21'45" (+12'32")

135 km

(08:16'38")

00:27'12" (+17'59")

00:39'00" (+19'42")

140 km

(08:28'26")

00:11'48" (+02'35")

145 km

(08:37'44")

00:09'18" (+00'05")

00:21'36" (+02'18")

150 km

(08:50'02")

00:12'18" (+03'05")

155 km

(09:02'30")

00:12'28" (+03'15")

00:22'58" (+03'40")

160 km

(09:13'00")

00:10'30" (+01'17")

165 km

(09:23'39")

00:10'39" (+01'26")

01:15'59" (+56'41")

170 km

(10:28'59")

01:05'20" (+56'07")

175 km

(10:41'44")

00:12'45" (+03'32")

00:24'40" (+05'22")

180 km

(10:53'39")

00:11'55" (+02'42")

185 km

(11:08'09")

00:14'30" (+05'17")

00:24'33" (+05'15")

190 km

(11:18'12")

00:10'03" (+00'50")

195 km

(11:38'20")

00:20'08" (+10'55")

00:32'54" (+13'36")

200 km

(11:51'06")

00:12'46" (+03'33")

205 km

(12:26'47")

00:35'41" (+26'28")

00:46'00" (+26'42")

210 km

(12:37'06")

00:10'19" (+01'06")

215 km

(12:46'34")

00:09'28" (+00'15")

00:19'47" (+00'29")

220 km

(12:56'53")

00:10'19" (+01'06")

225 km

(13:06'06")

00:09'13"

00:19'44" (+00'26")

230 km

(13:16'37")

00:10'31" (+01'18")

235 km

(13:57'56")

00:41'19" (+32'06")

00:50'59" (+31'41")

240 km

(14:07'36")

00:09'40" (+00'27")

245 km

(14:17'18")

00:09'42" (+00'29")

01:27'45" (+08'27")

250 km

(15:35'21")

01:18'03" (+08'50")

255 km

(15:50'16")

00:14'55" (+05'42")

00:25'29" (+06'11")

260 km

(16:00'50")

00:10'34" (+01'21")

265 km

(16:15'54")

00:15'04" (+05'51")

00:28'46" (+09'28")

270 km

(16:29'36")

00:13'42" (+04'29")

275 km

(16:39'19")

00:09'43" (+00'30")

00:40'57" (+21'39")

280 km

(17:10'33")

00:31'14" (+22'01")

285 km

(17:20'12")

00:09'39" (+00'26")

00:19'18"

290 km

(17:29'51")

00:09'39" (+00'26")

295 km

(17:42'30")

00:12'39" (+03'26")

00:22'49" (+03'31")

300 km

(17:52'40")

00:10'10" (+00'57")

305 km

(18:19'32")

00:26'52" (+17'39")

00:00'00"

Finish

(18:55:00)

日期: 2016-04-23 11:02 - 總爬升: 1762 m - 地點: 花蓮鯉魚潭 - 天氣: 好熱 - 平均心率: 32 - 踏頻: 65 - 卡路里: 5833 Cal - 溫度: 27°C - 濕度: 79%

好久沒有騎長途了>200KM以上，藉此機會參加NS300K，好硬啊，從日正當中開始騎到太陽下山又騎到天亮。屁股痛死了...

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

4月累積里程 : 632.46 km

Giant TCR1

TCX 上傳 | 8 years ago

劉柏林, Dannylin (玩沙者聯盟首席) 和其他 11 人說推

留言

Dannylin (玩沙者聯盟首席) 恭喜挑戰成功~ 太棒了, ^^ 好好休息哦~讓身體恢復一下. 恭喜

2016-04-27 09:29 ·


	目標心跳區間: 118~ 154

里程 (km)	配速 (km/h)	坡度(%)
1	21.8	1.0 %
2	33.3	-1.8 %
3	34.0	-1.8 %
4	31.9	-1.6 %
5	34.3	-1.7 %
6	38.3	-2.1 %
7	30.0	-1.3 %
8	26.7	-0.9 %
9	30.3	-0.9 %
10	29.5	-0.1 %
11	31.0	0.0 %
12	29.3	0.0 %
13	6.8	-0.2 %
14	26.1	0.0 %
15	28.3	1.5 %
16	33.0	-0.6 %
17	33.0	-1.3 %
18	24.8	2.0 %
19	21.3	4.3 %
20	18.3	3.0 %
21	19.8	-0.8 %
22	22.4	2.4 %
23	31.9	-3.1 %
24	30.3	-1.4 %
25	29.8	-1.7 %
26	29.3	-0.4 %
27	22.8	1.6 %
28	16.4	2.0 %
29	23.7	1.4 %
30	23.7	2.0 %
31	24.8	-0.7 %
32	26.5	2.0 %
33	26.3	1.6 %
34	34.0	-1.4 %
35	28.3	2.8 %
36	19.4	3.6 %
37	38.7	-1.9 %
38	2.0	5.4 %
39	19.6	5.0 %
40	24.7	-1.4 %
41	32.7	-2.3 %
42	22.2	2.7 %
43	26.1	1.7 %
44	29.3	3.0 %
45	22.2	3.0 %
46	26.3	-2.2 %
47	27.1	2.6 %
48	30.0	-1.3 %
49	24.7	2.2 %
50	26.3	-0.5 %
51	18.6	4.4 %
52	19.9	3.8 %
53	26.1	-3.9 %
54	19.5	6.2 %
55	3.2	-1.5 %
56	24.0	1.3 %
57	25.4	2.0 %
58	26.5	1.0 %
59	15.0	2.0 %
60	27.5	2.0 %
61	21.7	1.0 %
62	24.7	1.1 %
63	19.3	2.6 %
64	16.7	3.1 %
65	18.8	3.0 %
66	16.9	3.3 %
67	12.1	4.0 %
68	13.3	3.7 %
69	28.6	-2.6 %
70	31.9	-3.9 %
71	25.9	-1.4 %
72	16.8	2.3 %
73	22.8	-2.7 %
74	26.5	-1.6 %
75	28.1	-2.6 %
76	28.1	-1.7 %
77	37.5	-3.1 %
78	30.3	-1.4 %
79	25.7	-0.6 %
80	28.8	-1.1 %
81	27.7	-1.3 %
82	24.0	1.5 %
83	21.2	-0.7 %
84	30.5	-0.7 %
85	24.2	-1.7 %
86	1.2	3.0 %
87	21.3	2.2 %
88	22.2	2.0 %
89	29.8	-0.7 %
90	32.1	-2.3 %
91	26.9	1.6 %
92	14.0	-1.7 %
93	7.6	-0.9 %
94	13.4	2.0 %
95	19.5	2.8 %
96	21.3	1.6 %
97	28.1	0.0 %
98	32.1	-1.4 %
99	25.5	1.3 %
100	20.1	1.8 %
101	26.9	-1.3 %
102	31.3	-0.6 %
103	28.6	2.0 %
104	28.1	1.6 %
105	26.1	1.2 %
106	27.7	1.0 %
107	16.1	1.3 %
108	1.7	-2.0 %
109	25.5	1.2 %
110	22.8	-0.8 %
111	26.3	1.0 %
112	25.4	1.0 %
113	25.0	1.3 %
114	24.3	1.3 %
115	12.8	1.9 %
116	24.7	1.3 %
117	24.0	2.2 %
118	20.7	2.9 %
119	25.9	-1.6 %
120	27.7	-0.4 %
121	20.2	1.5 %
122	26.1	-0.2 %
123	30.5	-0.6 %
124	25.2	1.3 %
125	26.3	-0.5 %
126	5.7	2.5 %
127	27.1	-1.0 %
128	22.4	2.8 %
129	19.3	2.0 %
130	19.0	3.0 %
131	27.9	-0.8 %
132	26.3	1.0 %
133	26.7	1.2 %
134	24.5	-0.8 %
135	3.3	1.6 %
136	20.8	1.3 %
137	25.2	1.0 %
138	24.5	1.5 %
139	29.3	-0.3 %
140	29.5	-0.8 %
141	30.3	-1.5 %
142	32.7	-1.2 %
143	30.5	-0.7 %
144	36.4	-1.1 %
145	32.1	-1.4 %
146	21.7	-0.8 %
147	20.1	3.0 %
148	29.8	-0.9 %
149	35.6	-2.0 %
150	21.1	2.2 %
151	19.7	1.9 %
152	23.5	1.2 %
153	29.5	-1.2 %
154	20.7	2.1 %
155	31.0	-1.3 %
156	26.1	3.5 %
157	31.9	-1.8 %
158	39.1	-2.9 %
159	36.0	-2.4 %
160	19.3	-1.5 %
161	32.1	-1.3 %
162	25.4	1.8 %
163	28.6	-1.1 %
164	28.1	-0.3 %
165	27.5	-0.8 %
166	21.4	1.6 %
167	25.7	1.6 %
168	21.1	1.6 %
169	10.1	1.4 %
170	1.2	-0.6 %
171	12.0	-0.5 %
172	29.8	-1.6 %
173	34.6	-1.4 %
174	33.3	-1.1 %
175	27.5	1.3 %
176	25.9	2.0 %
177	27.3	1.6 %
178	32.1	-0.7 %
179	25.4	1.4 %
180	18.9	2.0 %
181	18.6	2.4 %
182	18.1	3.0 %
183	20.8	2.0 %
184	27.7	-0.4 %
185	20.7	2.4 %
186	32.7	-1.6 %
187	23.8	1.4 %
188	29.5	-0.8 %
189	34.0	-1.7 %
190	31.6	-1.1 %
191	18.5	3.1 %
192	21.8	1.3 %
193	29.5	-1.4 %
194	6.3	1.2 %
195	23.7	1.2 %
196	22.4	1.4 %
197	26.1	1.2 %
198	23.1	1.3 %
199	20.9	2.3 %
200	25.9	1.7 %
201	24.5	1.5 %
202	27.7	-0.5 %
203	28.8	-0.2 %
204	2.4	9.0 %
205	16.2	-1.0 %
206	25.0	1.2 %
207	30.3	-0.6 %
208	30.5	-0.6 %
209	26.3	1.5 %
210	35.6	-2.1 %
211	34.3	-1.4 %
212	33.3	-1.9 %
213	29.5	-0.9 %
214	30.8	-1.4 %
215	31.0	1.0 %
216	28.6	1.2 %
217	28.6	2.0 %
218	27.1	2.0 %
219	34.6	-1.1 %
220	27.7	1.5 %
221	25.5	1.6 %
222	36.7	-2.1 %
223	32.7	-1.1 %
224	32.7	-0.4 %
225	38.3	-1.3 %
226	31.6	-0.5 %
227	31.0	-0.5 %
228	27.1	-0.3 %
229	27.7	-0.4 %
230	26.1	-0.6 %
231	26.5	-0.6 %
232	1.9	-0.9 %
233	26.3	-0.4 %
234	27.5	-0.6 %
235	26.3	1.3 %
236	28.3	2.0 %
237	35.6	-1.5 %
238	32.4	-0.5 %
239	31.9	-0.4 %
240	28.1	-0.4 %
241	27.5	1.7 %
242	33.0	-0.6 %
243	31.3	-0.7 %
244	33.6	-0.2 %
245	30.0	-0.4 %
246	27.5	1.5 %
247	17.2	2.6 %
248	14.0	3.2 %
249	0.9	8.9 %
250	13.6	3.4 %
251	20.7	1.2 %
252	33.6	-3.1 %
253	40.0	-4.7 %
254	8.7	-2.5 %
255	32.7	-1.4 %
256	33.6	-0.7 %
257	34.3	-1.3 %
258	34.0	-1.2 %
259	25.4	-1.0 %
260	20.7	1.8 %
261	21.6	1.2 %
262	19.4	1.4 %
263	18.8	1.9 %
264	20.2	1.4 %
265	19.8	1.1 %
266	20.6	1.1 %
267	20.3	1.1 %
268	20.7	1.4 %
269	23.8	-0.4 %
270	24.8	-1.0 %
271	34.0	-2.1 %
272	31.0	-2.0 %
273	30.5	-0.9 %
274	30.5	-1.0 %
275	28.8	-0.8 %
276	3.0	-0.6 %
277	25.0	-0.6 %
278	24.8	2.0 %
279	18.9	2.3 %
280	18.8	2.7 %
281	31.9	-1.9 %
282	34.3	-1.4 %
283	31.0	-0.9 %
284	27.3	1.2 %
285	31.9	-1.9 %
286	29.8	-0.8 %
287	30.8	-0.7 %
288	33.0	-1.8 %
289	32.1	-1.2 %
290	30.0	1.2 %
291	27.9	-0.6 %
292	24.2	1.4 %
293	25.4	1.2 %
294	22.8	1.6 %
295	19.9	1.6 %
296	19.7	-4.4 %
297	33.6	-1.9 %
298	34.3	-1.8 %
299	34.3	-1.9 %
300	32.7	-1.6 %
301	31.6	-1.6 %
302	3.5	-1.1 %
303	25.5	-0.8 %
304	24.7	-1.0 %
305	19.3	1.7 %
306	21.2	1.4 %
307	15.7	3.0 %
308	20.3	2.4 %
309	19.8	2.1 %
310	19.4	2.2 %
311	5.0	2.2 %
312	19.6	-0.3 %
308.5	-151.1	1.0 %