Richard Lo 2020/01/11 訓練日誌

Richard Lo 苗栗
ID 237861

28 位追隨者

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Richard Lo

46.0 km | 05:32:00 | 07:13/km | 第117馬

香山竹北超馬

官方成績
日期	2020-01-11
成績	05:32:00
總名次	- / -
分組名次	- / -
平均速度	07:13/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'38")

00:31'38"

01:04'36"

10 km

(01:04'36")

00:32'58" (+01'20")

15 km

(01:36'54")

00:32'18" (+00'40")

01:09'10" (+04'34")

20 km

(02:13'46")

00:36'52" (+05'14")

25 km

(02:49'17")

00:35'31" (+03'53")

01:15'50" (+11'14")

30 km

(03:29'36")

00:40'19" (+08'41")

35 km

(04:11'07")

00:41'31" (+09'53")

01:23'30" (+18'54")

40 km

(04:53'06")

00:41'59" (+10'21")

45 km

(05:32'02")

00:38'56" (+07'18")

00:00'00"

Finish

(05:32:00)

日期: 2020-01-11 06:01 - 總爬升: 600 m - 平均心率: 166 - 卡路里: 2670 Cal - 平均步頻: 172 - 溫度: 18°C - 濕度: 88%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'25"

(06'25")

06'25" (+00'56")

1000 / 1000

06'33"

(12'59")

06'33" (+01'04")

1000 / 2000

07'07"

(20'07")

07'07" (+01'38")

1000 / 3000

05'41"

(25'48")

05'41" (+00'12")

1000 / 4000

05'49"

(31'38")

05'49" (+00'20")

1000 / 5000

展開計圈分析

06'20"

(37'58")

06'20" (+00'51")

1000 / 6000

07'32"

(45'31")

07'32" (+02'03")

1000 / 7000

06'52"

(52'23")

06'52" (+01'23")

1000 / 8000

06'42"

(59'06")

06'42" (+01'13")

1000 / 9000

05'29"

(01:04'35")

05'29"

1000 / 10000

07'02"

(01:11'38")

07'02" (+01'33")

1000 / 11000

06'47"

(01:18'25")

06'47" (+01'18")

1000 / 12000

06'04"

(01:24'30")

06'04" (+00'35")

1000 / 13000

06'15"

(01:30'45")

06'15" (+00'46")

1000 / 14000

06'08"

(01:36'54")

06'08" (+00'39")

1000 / 15000

06'48"

(01:43'42")

06'48" (+01'19")

1000 / 16000

08'32"

(01:52'14")

08'32" (+03'03")

1000 / 17000

07'07"

(01:59'22")

07'07" (+01'38")

1000 / 18000

07'27"

(02:06'50")

07'27" (+01'58")

1000 / 19000

06'56"

(02:13'46")

06'56" (+01'27")

1000 / 20000

07'31"

(02:21'17")

07'31" (+02'02")

1000 / 21000

06'54"

(02:28'11")

06'54" (+01'25")

1000 / 22000

06'51"

(02:35'02")

06'51" (+01'22")

1000 / 23000

07'08"

(02:42'11")

07'08" (+01'39")

1000 / 24000

07'05"

(02:49'16")

07'05" (+01'36")

1000 / 25000

07'49"

(02:57'06")

07'49" (+02'20")

1000 / 26000

08'56"

(03:06'02")

08'56" (+03'27")

1000 / 27000

08'06"

(03:14'09")

08'06" (+02'37")

1000 / 28000

08'28"

(03:22'37")

08'28" (+02'59")

1000 / 29000

06'57"

(03:29'35")

06'57" (+01'28")

1000 / 30000

08'39"

(03:38'14")

08'39" (+03'10")

1000 / 31000

10'53"

(03:49'07")

10'53" (+05'24")

1000 / 32000

07'14"

(03:56'22")

07'14" (+01'45")

1000 / 33000

07'33"

(04:03'55")

07'33" (+02'04")

1000 / 34000

07'10"

(04:11'06")

07'10" (+01'41")

1000 / 35000

08'23"

(04:19'29")

08'23" (+02'54")

1000 / 36000

07'35"

(04:27'04")

07'35" (+02'06")

1000 / 37000

07'47"

(04:34'52")

07'47" (+02'18")

1000 / 38000

07'39"

(04:42'32")

07'39" (+02'10")

1000 / 39000

10'33"

(04:53'05")

10'33" (+05'04")

1000 / 40000

07'44"

(05:00'50")

07'44" (+02'15")

1000 / 41000

07'41"

(05:08'31")

07'41" (+02'12")

1000 / 42000

07'20"

(05:15'52")

07'20" (+01'51")

1000 / 43000

09'13"

(05:25'06")

09'13" (+03'44")

1000 / 44000

06'54"

(05:32'00")

07'12" (+01'43")

957 / 44957

賽前宣言: Just Run.

賽後評分: 天氣涼爽，非常適合跑。
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

1月累積里程 : 269.97 km

TCX 2.0 上傳 | 4 years ago

蔡坤諭, 林國瑋和其他 6 人說推

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'26"	00:06'26"
2	06'34"	00:13'00"
3	07'07"	00:20'07"
4	05'42"	00:25'49"
5	05'49"	00:31'38"
6	06'21"	00:37'59"
7	07'32"	00:45'31"
8	06'53"	00:52'24"
9	06'42"	00:59'06"
10	05'30"	01:04'36"
11	07'02"	01:11'38"
12	06'48"	01:18'26"
13	06'04"	01:24'30"
14	06'16"	01:30'46"
15	06'08"	01:36'54"
16	06'49"	01:43'43"
17	08'32"	01:52'15"
18	07'08"	01:59'23"
19	07'27"	02:06'50"
20	06'56"	02:13'46"
21	07'32"	02:21'18"
22	06'54"	02:28'12"
23	06'51"	02:35'03"
24	07'09"	02:42'12"
25	07'05"	02:49'17"
26	07'50"	02:57'07"
27	08'56"	03:06'03"
28	08'07"	03:14'10"
29	08'28"	03:22'38"
30	06'58"	03:29'36"
31	08'39"	03:38'15"
32	10'53"	03:49'08"
33	07'15"	03:56'23"
34	07'33"	04:03'56"
35	07'11"	04:11'07"
36	08'23"	04:19'30"
37	07'35"	04:27'05"
38	07'48"	04:34'53"
39	07'39"	04:42'32"
40	10'34"	04:53'06"
41	07'45"	05:00'51"
42	07'41"	05:08'32"
43	07'21"	05:15'53"
44	09'13"	05:25'06"
45.0	07'14"	05:32'02"