小白 2024/11/23 訓練日誌 | Marathon's World

小白新北市
ID 3852

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恭喜完成了第 30 馬

50.0 km | 06:28:59 | 07:46/km | 第30馬

2024.11.22-23 宜蘭冬山河超級馬拉松

官方成績
日期	2024-11-23
成績	06:28:59
總名次	74 / 152
分組名次	12 / 22
平均速度	07:46/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'55")

00:34'55"

01:10'08"

10 km

(01:10'08")

00:35'13" (+00'18")

15 km

(01:45'08")

00:35'00" (+00'05")

01:11'24" (+01'16")

20 km

(02:21'32")

00:36'24" (+01'29")

25 km

(02:58'24")

00:36'52" (+01'57")

01:15'39" (+05'31")

30 km

(03:37'11")

00:38'47" (+03'52")

35 km

(04:18'12")

00:41'01" (+06'06")

01:23'41" (+13'33")

40 km

(05:00'52")

00:42'40" (+07'45")

45 km

(05:45'13")

00:44'21" (+09'26")

01:23'54" (+13'46")

50 km

(06:24'46")

00:39'33" (+04'38")

Finish

(06:28:59)

日期: 2024-11-23 06:00 - 地點: 冬山河 - 天氣: 陰天 - 平均心率: 147 - 卡路里: 3699 Cal - 溫度: 20°C - 濕度: 72.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'33"

(07'33")

07'33" (+00'58")

1000 / 1000

2

06'57"

(14'30")

06'57" (+00'22")

1000 / 2000

3

06'58"

(21'29")

06'58" (+00'23")

1000 / 3000

4

06'35"

(28'04")

06'35"

1000 / 4000

5

06'50"

(34'55")

06'50" (+00'15")

1000 / 5000

展開計圈分析

6

06'56"

(41'52")

06'56" (+00'21")

1000 / 6000

7

06'47"

(48'39")

06'47" (+00'12")

1000 / 7000

8

07'34"

(56'14")

07'34" (+00'59")

1000 / 8000

9

06'53"

(01:03'08")

06'53" (+00'18")

1000 / 9000

10

07'00"

(01:10'08")

07'00" (+00'25")

1000 / 10000

11

06'55"

(01:17'04")

06'55" (+00'20")

1000 / 11000

12

07'56"

(01:25'00")

07'56" (+01'21")

1000 / 12000

13

06'47"

(01:31'47")

06'47" (+00'12")

1000 / 13000

14

06'36"

(01:38'24")

06'36" (+00'01")

1000 / 14000

15

06'44"

(01:45'08")

06'44" (+00'09")

1000 / 15000

16

07'15"

(01:52'24")

07'15" (+00'40")

1000 / 16000

17

07'26"

(01:59'51")

07'26" (+00'51")

1000 / 17000

18

07'28"

(02:07'20")

07'28" (+00'53")

1000 / 18000

19

06'58"

(02:14'19")

06'58" (+00'23")

1000 / 19000

20

07'13"

(02:21'32")

07'13" (+00'38")

1000 / 20000

21

06'59"

(02:28'31")

06'59" (+00'24")

1000 / 21000

22

07'34"

(02:36'06")

07'34" (+00'59")

1000 / 22000

23

07'03"

(02:43'10")

07'03" (+00'28")

1000 / 23000

24

07'34"

(02:50'44")

07'34" (+00'59")

1000 / 24000

25

07'40"

(02:58'25")

07'40" (+01'05")

1000 / 25000

26

08'51"

(03:07'16")

08'51" (+02'16")

1000 / 26000

27

07'25"

(03:14'42")

07'25" (+00'50")

1000 / 27000

28

07'32"

(03:22'15")

07'32" (+00'57")

1000 / 28000

29

07'36"

(03:29'51")

07'36" (+01'01")

1000 / 29000

30

07'20"

(03:37'11")

07'20" (+00'45")

1000 / 30000

31

08'53"

(03:46'05")

08'53" (+02'18")

1000 / 31000

32

07'34"

(03:53'39")

07'34" (+00'59")

1000 / 32000

33

07'43"

(04:01'23")

07'43" (+01'08")

1000 / 33000

34

08'15"

(04:09'38")

08'15" (+01'40")

1000 / 34000

35

08'33"

(04:18'12")

08'33" (+01'58")

1000 / 35000

36

08'06"

(04:26'18")

08'06" (+01'31")

1000 / 36000

37

09'48"

(04:36'07")

09'48" (+03'13")

1000 / 37000

38

07'42"

(04:43'50")

07'42" (+01'07")

1000 / 38000

39

07'46"

(04:51'37")

07'46" (+01'11")

1000 / 39000

40

09'15"

(05:00'52")

09'15" (+02'40")

1000 / 40000

41

07'59"

(05:08'52")

07'59" (+01'24")

1000 / 41000

42

08'41"

(05:17'34")

08'41" (+02'06")

1000 / 42000

43

11'02"

(05:28'37")

11'02" (+04'27")

1000 / 43000

44

08'07"

(05:36'44")

08'07" (+01'32")

1000 / 44000

45

08'29"

(05:45'13")

08'29" (+01'54")

1000 / 45000

46

07'33"

(05:52'47")

07'33" (+00'58")

1000 / 46000

47

07'45"

(06:00'33")

07'45" (+01'10")

1000 / 47000

48

08'07"

(06:08'40")

08'07" (+01'32")

1000 / 48000

49

08'20"

(06:17'00")

08'20" (+01'45")

1000 / 49000

50

07'45"

(06:24'46")

07'45" (+01'10")

1000 / 50000

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

11月累積里程 : 101.68 km

ASICS Gel-Nimbus 25 累積 : 774.1 km

TCX 上傳 | 7 days ago

潘潘說推

·


	目標心跳區間: 111~ 145

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

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