JhihHao Jhang 2016/12/03 訓練日誌

JhihHao Jhang 花蓮
ID 92386

30 位追隨者

< 上一篇

下一篇 >

JhihHao Jhang

45.0 km | 04:26:51 | 05:55/km | 第3馬

2016牧野池上馬拉松(環花東系列賽)

官方成績
日期	2016-12-03
成績	04:26:51
總名次	11 / 168
分組名次	11 / 106
平均速度	05:55/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'48")

00:28'48" (+01'11")

00:58'30" (+03'03")

10 km

(00:58'30")

00:29'42" (+02'05")

15 km

(01:26'14")

00:27'44" (+00'07")

00:55'43" (+00'16")

20 km

(01:54'13")

00:27'59" (+00'22")

25 km

(02:21'50")

00:27'37"

00:55'27"

30 km

(02:49'40")

00:27'50" (+00'13")

35 km

(03:22'41")

00:33'01" (+05'24")

01:07'18" (+11'51")

40 km

(03:56'58")

00:34'17" (+06'40")

45 km

(04:26'54")

00:29'56" (+02'19")

00:00'00"

Finish

(04:26:51)

日期: 2016-12-03 08:00 - 總爬升: 471 m - 平均心率: 155 - 卡路里: 2828 Cal - 平均步頻: 176 - 溫度: 22°C - 濕度: 78%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'08"

(06'08")

06'08" (+00'50")

1000 / 1000

05'34"

(11'42")

05'34" (+00'16")

1000 / 2000

05'29"

(17'12")

05'29" (+00'11")

1000 / 3000

05'49"

(23'01")

05'49" (+00'31")

1000 / 4000

05'41"

(28'43")

05'41" (+00'23")

1000 / 5000

展開計圈分析

05'42"

(34'26")

05'42" (+00'24")

1000 / 6000

05'43"

(40'09")

05'43" (+00'25")

1000 / 7000

05'37"

(45'46")

05'37" (+00'19")

1000 / 8000

05'43"

(51'30")

05'43" (+00'25")

1000 / 9000

05'47"

(57'17")

05'47" (+00'29")

1000 / 10000

05'36"

(01:02'54")

05'36" (+00'18")

1000 / 11000

05'41"

(01:08'36")

05'41" (+00'23")

1000 / 12000

05'41"

(01:14'17")

05'41" (+00'23")

1000 / 13000

05'25"

(01:19'42")

05'25" (+00'07")

1000 / 14000

05'19"

(01:25'02")

05'19" (+00'01")

1000 / 15000

05'18"

(01:30'21")

05'18"

1000 / 16000

05'42"

(01:36'03")

05'42" (+00'24")

1000 / 17000

05'34"

(01:41'38")

05'34" (+00'16")

1000 / 18000

05'40"

(01:47'19")

05'40" (+00'22")

1000 / 19000

05'21"

(01:52'41")

05'21" (+00'03")

1000 / 20000

05'35"

(01:58'16")

05'35" (+00'17")

1000 / 21000

05'22"

(02:03'39")

05'22" (+00'04")

1000 / 22000

05'20"

(02:08'59")

05'20" (+00'02")

1000 / 23000

05'20"

(02:14'20")

05'20" (+00'02")

1000 / 24000

05'31"

(02:19'51")

05'31" (+00'13")

1000 / 25000

05'30"

(02:25'21")

05'30" (+00'12")

1000 / 26000

05'47"

(02:31'09")

05'47" (+00'29")

1000 / 27000

05'23"

(02:36'32")

05'23" (+00'05")

1000 / 28000

05'30"

(02:42'02")

05'30" (+00'12")

1000 / 29000

05'28"

(02:47'30")

05'28" (+00'10")

1000 / 30000

05'50"

(02:53'21")

05'50" (+00'32")

1000 / 31000

06'09"

(02:59'30")

06'09" (+00'51")

1000 / 32000

06'12"

(03:05'43")

06'12" (+00'54")

1000 / 33000

06'17"

(03:12'00")

06'17" (+00'59")

1000 / 34000

06'46"

(03:18'47")

06'46" (+01'28")

1000 / 35000

05'53"

(03:24'40")

05'53" (+00'35")

1000 / 36000

05'48"

(03:30'28")

05'48" (+00'30")

1000 / 37000

06'19"

(03:36'48")

06'19" (+01'01")

1000 / 38000

06'31"

(03:43'19")

06'31" (+01'13")

1000 / 39000

06'59"

(03:50'18")

06'59" (+01'41")

1000 / 40000

06'45"

(03:57'04")

06'45" (+01'27")

1000 / 41000

06'27"

(04:03'31")

06'27" (+01'09")

1000 / 42000

07'12"

(04:10'43")

07'12" (+01'54")

1000 / 43000

06'38"

(04:17'22")

06'38" (+01'20")

1000 / 44000

01'54"

(04:19'17")

06'48" (+01'30")

281 / 44281

心率區間	心跳數	心率等級
1:E有氧耐力區	137~166	65~79%
2:M馬拉松配速區	166~187	79~89%
3:T乳酸耐力區	187~194	89~92%
4:A無氧耐力區	194~205	92~97.5%
5:I最大耗氧區	205~211	97.5~100%
最大心率為211 點此去設定最大心率

12月累積里程 : 113.67 km

underarmour UA Speedform™ Fortis 累積 : 252.9 km

TCX 上傳 | 7 years ago

馬紹, 李春美和其他 7 人說推

留言

觀看另 1 則留言

楊家恩兇捏，跑42了

2016-12-05 22:05 ·

馬紹恭喜完賽,厲害喔!

2016-12-09 17:29 ·


	目標心跳區間: 120~ 157

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'08"	00:06'08"
2	05'35"	00:11'43"
3	05'30"	00:17'13"
4	05'54"	00:23'07"
5	05'41"	00:28'48"
6	05'43"	00:34'31"
7	05'44"	00:40'15"
8	05'53"	00:46'08"
9	05'44"	00:51'52"
10	06'38"	00:58'30"
11	05'36"	01:04'06"
12	05'42"	01:09'48"
13	05'41"	01:15'29"
14	05'25"	01:20'54"
15	05'20"	01:26'14"
16	05'19"	01:31'33"
17	05'58"	01:37'31"
18	05'35"	01:43'06"
19	05'46"	01:48'52"
20	05'21"	01:54'13"
21	06'02"	02:00'15"
22	05'23"	02:05'38"
23	05'20"	02:10'58"
24	05'21"	02:16'19"
25	05'31"	02:21'50"
26	05'30"	02:27'20"
27	05'51"	02:33'11"
28	05'24"	02:38'35"
29	05'37"	02:44'12"
30	05'28"	02:49'40"
31	05'50"	02:55'30"
32	07'32"	03:03'02"
33	06'12"	03:09'14"
34	06'40"	03:15'54"
35	06'47"	03:22'41"
36	06'33"	03:29'14"
37	05'48"	03:35'02"
38	07'29"	03:42'31"
39	06'32"	03:49'03"
40	07'55"	03:56'58"
41	06'45"	04:03'43"
42	06'28"	04:10'11"
43	08'10"	04:18'21"
44	06'39"	04:25'00"
44.3	06'45"	04:26'54"