砂鍋大狗掌 2024/03/03 訓練日誌

砂鍋大狗掌嘉義
ID 113999

13 位追隨者

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砂鍋大狗掌

50.0 km | 05:33:28 | 06:40/km | 第93馬

2024 第七屆奮起雲擁~經典百k馬拉松挑戰賽

官方成績
日期	2024-03-03
成績	05:33:28
總名次	14 / 100
分組名次	12 / 74
平均速度	06:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'50")

00:30'50" (+02'21")

01:04'50" (+03'24")

10 km

(01:04'50")

00:34'00" (+05'31")

15 km

(01:38'18")

00:33'28" (+04'59")

01:16'47" (+15'21")

20 km

(02:21'37")

00:43'19" (+14'50")

25 km

(03:00'31")

00:38'54" (+10'25")

01:07'23" (+05'57")

30 km

(03:29'00")

00:28'29"

35 km

(04:01'00")

00:32'00" (+03'31")

01:01'26"

40 km

(04:30'26")

00:29'26" (+00'57")

45 km

(05:03'41")

00:33'15" (+04'46")

01:06'09" (+04'43")

50 km

(05:36'35")

00:32'54" (+04'25")

Finish

(05:33:28)

日期: 2024-03-03 04:00 - 總爬升: 915 m - 平均心率: 152 - 卡路里: 2476 Cal - 平均步頻: 172 - 溫度: 12°C - 濕度: 85.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'05"

(06'05")

06'05" (+01'09")

1000 / 1000

06'18"

(12'23")

06'18" (+01'22")

1000 / 2000

06'16"

(18'39")

06'16" (+01'20")

1000 / 3000

06'12"

(24'52")

06'12" (+01'16")

1000 / 4000

05'57"

(30'50")

05'57" (+01'01")

1000 / 5000

展開計圈分析

06'27"

(37'17")

06'27" (+01'31")

1000 / 6000

06'33"

(43'51")

06'33" (+01'37")

1000 / 7000

06'09"

(50'00")

06'09" (+01'13")

1000 / 8000

05'46"

(55'46")

05'46" (+00'50")

1000 / 9000

09'03"

(01:04'49")

09'03" (+04'07")

1000 / 10000

06'24"

(01:11'14")

06'24" (+01'28")

1000 / 11000

06'12"

(01:17'26")

06'12" (+01'16")

1000 / 12000

06'54"

(01:24'21")

06'54" (+01'58")

1000 / 13000

07'05"

(01:31'26")

07'05" (+02'09")

1000 / 14000

06'50"

(01:38'17")

06'50" (+01'54")

1000 / 15000

07'45"

(01:46'02")

07'45" (+02'49")

1000 / 16000

07'53"

(01:53'56")

07'53" (+02'57")

1000 / 17000

08'47"

(02:02'43")

08'47" (+03'51")

1000 / 18000

11'30"

(02:14'14")

11'30" (+06'34")

1000 / 19000

07'22"

(02:21'37")

07'22" (+02'26")

1000 / 20000

07'35"

(02:29'12")

07'35" (+02'39")

1000 / 21000

07'09"

(02:36'22")

07'09" (+02'13")

1000 / 22000

08'35"

(02:44'57")

08'35" (+03'39")

1000 / 23000

06'45"

(02:51'43")

06'45" (+01'49")

1000 / 24000

08'47"

(03:00'31")

08'47" (+03'51")

1000 / 25000

06'31"

(03:07'03")

06'31" (+01'35")

1000 / 26000

04'56"

(03:12'00")

04'56"

1000 / 27000

05'41"

(03:17'41")

05'41" (+00'45")

1000 / 28000

05'44"

(03:23'26")

05'44" (+00'48")

1000 / 29000

05'33"

(03:29'00")

05'33" (+00'37")

1000 / 30000

09'33"

(03:38'33")

09'33" (+04'37")

1000 / 31000

05'18"

(03:43'51")

05'18" (+00'22")

1000 / 32000

05'01"

(03:48'52")

05'01" (+00'05")

1000 / 33000

05'07"

(03:54'00")

05'07" (+00'11")

1000 / 34000

07'00"

(04:01'00")

07'00" (+02'04")

1000 / 35000

05'24"

(04:06'25")

05'24" (+00'28")

1000 / 36000

06'09"

(04:12'35")

06'09" (+01'13")

1000 / 37000

06'07"

(04:18'42")

06'07" (+01'11")

1000 / 38000

05'23"

(04:24'06")

05'23" (+00'27")

1000 / 39000

06'20"

(04:30'26")

06'20" (+01'24")

1000 / 40000

06'59"

(04:37'25")

06'59" (+02'03")

1000 / 41000

06'41"

(04:44'06")

06'41" (+01'45")

1000 / 42000

06'10"

(04:50'17")

06'10" (+01'14")

1000 / 43000

06'27"

(04:56'44")

06'27" (+01'31")

1000 / 44000

06'56"

(05:03'41")

06'56" (+02'00")

1000 / 45000

06'36"

(05:10'17")

06'36" (+01'40")

1000 / 46000

06'02"

(05:16'19")

06'02" (+01'06")

1000 / 47000

06'46"

(05:23'05")

06'46" (+01'50")

1000 / 48000

06'29"

(05:29'35")

06'29" (+01'33")

1000 / 49000

06'17"

(05:35'52")

06'17" (+01'21")

1000 / 50000

嘉義

砂鍋大狗掌

留言

這場沒打算拚速度，陪老婆慢慢跑。全程順順跑完沒抽筋還不錯。

賽後評分: 補給還不錯，路線有硬但還蠻漂亮的
給 4 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 : 253.38 km

MIZUNO WAVE PHOPHECY 8 累積 : 151.9 km

TCX 2.0 上傳 | 8 months ago

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'05"	00:06'05"
2	06'19"	00:12'24"
3	06'16"	00:18'40"
4	06'13"	00:24'53"
5	05'57"	00:30'50"
6	06'27"	00:37'17"
7	06'34"	00:43'51"
8	06'10"	00:50'01"
9	05'46"	00:55'47"
10	09'03"	01:04'50"
11	06'24"	01:11'14"
12	06'13"	01:17'27"
13	06'54"	01:24'21"
14	07'06"	01:31'27"
15	06'51"	01:38'18"
16	07'45"	01:46'03"
17	07'53"	01:53'56"
18	08'48"	02:02'44"
19	11'30"	02:14'14"
20	07'23"	02:21'37"
21	07'35"	02:29'12"
22	07'10"	02:36'22"
23	08'36"	02:44'58"
24	06'46"	02:51'44"
25	08'47"	03:00'31"
26	06'32"	03:07'03"
27	04'57"	03:12'00"
28	05'41"	03:17'41"
29	05'45"	03:23'26"
30	05'34"	03:29'00"
31	09'33"	03:38'33"
32	05'19"	03:43'52"
33	05'01"	03:48'53"
34	05'07"	03:54'00"
35	07'00"	04:01'00"
36	05'25"	04:06'25"
37	06'10"	04:12'35"
38	06'08"	04:18'43"
39	05'23"	04:24'06"
40	06'20"	04:30'26"
41	06'59"	04:37'25"
42	06'41"	04:44'06"
43	06'11"	04:50'17"
44	06'28"	04:56'45"
45	06'56"	05:03'41"
46	06'37"	05:10'18"
47	06'02"	05:16'20"
48	06'46"	05:23'06"
49	06'29"	05:29'35"
50	07'00"	05:36'35"
50.0	07'52"	05:36'46"