John Lin 2019/03/09 訓練日誌

John Lin 高雄
ID 399425

52 位追隨者

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John Lin

45.0 km | 05:32:36 | 07:23/km | 第2馬

2019 第9屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2019-03-09
成績	05:32:36
總名次	- / -
分組名次	- / -
平均速度	07:23/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:38'27")

00:38'27" (+04'11")

01:12'43" (+00'59")

10 km

(01:12'43")

00:34'16"

15 km

(01:49'33")

00:36'50" (+02'34")

01:15'02" (+03'18")

20 km

(02:27'45")

00:38'12" (+03'56")

25 km

(03:04'46")

00:37'01" (+02'45")

01:11'44"

30 km

(03:39'29")

00:34'43" (+00'27")

35 km

(04:16'27")

00:36'58" (+02'42")

01:13'40" (+01'56")

40 km

(04:53'09")

00:36'42" (+02'26")

45 km

(05:34'43")

00:41'34" (+07'18")

00:00'00"

Finish

(05:32:36)

日期: 2019-03-09 06:58 - 總爬升: 596 m - 平均心率: 155 - 卡路里: 2878 Cal - 平均步頻: 172 - 溫度: 20°C - 濕度: 81% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'51"

(07'51")

07'51" (+02'10")

1000 / 1000

07'21"

(15'12")

07'21" (+01'40")

1000 / 2000

07'03"

(22'15")

07'03" (+01'22")

1000 / 3000

07'08"

(29'24")

07'08" (+01'27")

1000 / 4000

06'56"

(36'21")

06'56" (+01'15")

1000 / 5000

展開計圈分析

07'00"

(43'22")

07'00" (+01'19")

1000 / 6000

07'20"

(50'43")

07'20" (+01'39")

1000 / 7000

06'57"

(57'41")

06'57" (+01'16")

1000 / 8000

06'40"

(01:04'21")

06'40" (+00'59")

1000 / 9000

06'15"

(01:10'37")

06'15" (+00'34")

1000 / 10000

08'26"

(01:19'04")

08'26" (+02'45")

1000 / 11000

06'56"

(01:26'00")

06'56" (+01'15")

1000 / 12000

06'28"

(01:32'29")

06'28" (+00'47")

1000 / 13000

06'50"

(01:39'20")

06'50" (+01'09")

1000 / 14000

08'07"

(01:47'27")

08'07" (+02'26")

1000 / 15000

06'20"

(01:53'48")

06'20" (+00'39")

1000 / 16000

07'46"

(02:01'34")

07'46" (+02'05")

1000 / 17000

06'40"

(02:08'14")

06'40" (+00'59")

1000 / 18000

08'08"

(02:16'22")

08'08" (+02'27")

1000 / 19000

09'16"

(02:25'38")

09'16" (+03'35")

1000 / 20000

08'14"

(02:33'53")

08'14" (+02'33")

1000 / 21000

08'20"

(02:42'14")

08'20" (+02'39")

1000 / 22000

07'58"

(02:50'12")

07'58" (+02'17")

1000 / 23000

05'41"

(02:55'54")

05'41"

1000 / 24000

06'46"

(03:02'40")

06'46" (+01'05")

1000 / 25000

07'37"

(03:10'18")

07'37" (+01'56")

1000 / 26000

05'59"

(03:16'17")

05'59" (+00'18")

1000 / 27000

06'16"

(03:22'34")

06'16" (+00'35")

1000 / 28000

07'23"

(03:29'57")

07'23" (+01'42")

1000 / 29000

07'24"

(03:37'22")

07'24" (+01'43")

1000 / 30000

07'57"

(03:45'20")

07'57" (+02'16")

1000 / 31000

06'57"

(03:52'17")

06'57" (+01'16")

1000 / 32000

06'43"

(03:59'01")

06'43" (+01'02")

1000 / 33000

06'07"

(04:05'09")

06'07" (+00'26")

1000 / 34000

09'10"

(04:14'19")

09'10" (+03'29")

1000 / 35000

07'09"

(04:21'29")

07'09" (+01'28")

1000 / 36000

06'33"

(04:28'03")

06'33" (+00'52")

1000 / 37000

06'24"

(04:34'27")

06'24" (+00'43")

1000 / 38000

08'38"

(04:43'06")

08'38" (+02'57")

1000 / 39000

07'56"

(04:51'02")

07'56" (+02'15")

1000 / 40000

09'54"

(05:00'56")

09'54" (+04'13")

1000 / 41000

09'34"

(05:10'31")

09'34" (+03'53")

1000 / 42000

08'09"

(05:18'41")

08'09" (+02'28")

1000 / 43000

07'02"

(05:25'44")

07'02" (+01'21")

1000 / 44000

06'52"

(05:32'36")

08'13" (+02'32")

834 / 44834

賽後評分: 沿途風景迷人，雖然很累，但很值得
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	124~151	65~79%
2:M馬拉松配速區	151~170	79~89%
3:T乳酸耐力區	170~176	89~92%
4:A無氧耐力區	176~187	92~97.5%
5:I最大耗氧區	187~192	97.5~100%
最大心率為192 點此去設定最大心率

3月累積里程 : 102.76 km

Mizuno Waveknit R2 累積 : 166.4 km

TCX 上傳 | 5 years ago

, 石耀聰和其他 2 人說推

留言


	目標心跳區間: 113~ 148

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'57"	00:09'57"
2	07'22"	00:17'19"
3	07'03"	00:24'22"
4	07'09"	00:31'31"
5	06'56"	00:38'27"
6	07'01"	00:45'28"
7	07'21"	00:52'49"
8	06'58"	00:59'47"
9	06'41"	01:06'28"
10	06'15"	01:12'43"
11	08'27"	01:21'10"
12	06'57"	01:28'07"
13	06'28"	01:34'35"
14	06'51"	01:41'26"
15	08'07"	01:49'33"
16	06'21"	01:55'54"
17	07'46"	02:03'40"
18	06'40"	02:10'20"
19	08'09"	02:18'29"
20	09'16"	02:27'45"
21	08'15"	02:36'00"
22	08'21"	02:44'21"
23	07'58"	02:52'19"
24	05'41"	02:58'00"
25	06'46"	03:04'46"
26	07'38"	03:12'24"
27	06'00"	03:18'24"
28	06'18"	03:24'42"
29	07'22"	03:32'04"
30	07'25"	03:39'29"
31	07'57"	03:47'26"
32	06'58"	03:54'24"
33	06'44"	04:01'08"
34	06'08"	04:07'16"
35	09'11"	04:16'27"
36	07'09"	04:23'36"
37	06'34"	04:30'10"
38	06'24"	04:36'34"
39	08'39"	04:45'13"
40	07'56"	04:53'09"
41	09'55"	05:03'04"
42	09'35"	05:12'39"
43	08'09"	05:20'48"
44	07'03"	05:27'51"
44.8	08'13"	05:34'43"