Ricky~959 2017/03/12 訓練日誌

Ricky~959 香港
ID 98183

29 位追隨者

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Ricky~959

49.6 km | 07:47:02 | 09:25/km

日期: 2017-03-12 13:24 - 總爬升: 1242 m - 地點: 香港島 - 平均心率: 138 - 卡路里: 3481 Cal - 平均步頻: 138 - 溫度: 20°C - 濕度: 81%

Pace: 05'25" / 06'31" / 07'24" / 08'51" / 06'51" / 08'10" / 07'21" / 07'07" / 17'47" / 09'36" / 12'36" / 06'55" / 07'28" / 11'09" / 09'45" / 09'51" / 09'07" / 21'13" / 14'06" / 08'01" / 07'45" / 07'47" / 08'16" / 08'22" / 08'28" / 19'51" / 15'13" / 08'41" / 08'39" / 09'16" / 21'34" / 10'55" / 10'36" / 17'46" / 15'12" / 13'26" / 08'29" / 11'21" / 13'17" / 07'37" / 15'07" / 11'28" / 08'34" / 12'38" / 16'33" / 08'57" / 09'09" / 11'44" / 12'13" / 15'03" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'30"

(05'30")

05'30"

1000 / 1000

06'31"

(12'01")

06'31" (+01'01")

1000 / 2000

07'24"

(19'25")

07'24" (+01'54")

1000 / 3000

07'32"

(26'58")

07'32" (+02'02")

1000 / 4000

06'50"

(33'48")

06'50" (+01'20")

1000 / 5000

展開計圈分析

08'10"

(41'59")

08'10" (+02'40")

1000 / 6000

07'21"

(49'20")

07'21" (+01'51")

1000 / 7000

07'05"

(56'26")

07'05" (+01'35")

1000 / 8000

07'57"

(01:04'23")

07'57" (+02'27")

1000 / 9000

09'36"

(01:13'59")

09'36" (+04'06")

1000 / 10000

12'35"

(01:26'35")

12'35" (+07'05")

1000 / 11000

06'55"

(01:33'30")

06'55" (+01'25")

1000 / 12000

07'28"

(01:40'58")

07'28" (+01'58")

1000 / 13000

11'08"

(01:52'07")

11'08" (+05'38")

1000 / 14000

09'44"

(02:01'52")

09'44" (+04'14")

1000 / 15000

09'51"

(02:11'43")

09'51" (+04'21")

1000 / 16000

09'07"

(02:20'50")

09'07" (+03'37")

1000 / 17000

13'02"

(02:33'52")

13'02" (+07'32")

1000 / 18000

12'10"

(02:46'03")

12'10" (+06'40")

1000 / 19000

08'01"

(02:54'05")

08'01" (+02'31")

1000 / 20000

07'44"

(03:01'49")

07'44" (+02'14")

1000 / 21000

07'46"

(03:09'36")

07'46" (+02'16")

1000 / 22000

08'16"

(03:17'53")

08'16" (+02'46")

1000 / 23000

08'19"

(03:26'13")

08'19" (+02'49")

1000 / 24000

08'30"

(03:34'43")

08'30" (+03'00")

1000 / 25000

10'24"

(03:45'07")

10'24" (+04'54")

1000 / 26000

11'10"

(03:56'18")

11'10" (+05'40")

1000 / 27000

08'40"

(04:04'59")

08'40" (+03'10")

1000 / 28000

08'38"

(04:13'37")

08'38" (+03'08")

1000 / 29000

09'17"

(04:22'54")

09'17" (+03'47")

1000 / 30000

10'04"

(04:32'59")

10'04" (+04'34")

1000 / 31000

10'54"

(04:43'54")

10'54" (+05'24")

1000 / 32000

10'35"

(04:54'30")

10'35" (+05'05")

1000 / 33000

12'15"

(05:06'46")

12'15" (+06'45")

1000 / 34000

11'30"

(05:18'16")

11'30" (+06'00")

1000 / 35000

07'41"

(05:25'58")

07'41" (+02'11")

1000 / 36000

08'28"

(05:34'27")

08'28" (+02'58")

1000 / 37000

09'47"

(05:44'14")

09'47" (+04'17")

1000 / 38000

13'16"

(05:57'31")

13'16" (+07'46")

1000 / 39000

07'36"

(06:05'08")

07'36" (+02'06")

1000 / 40000

10'41"

(06:15'49")

10'41" (+05'11")

1000 / 41000

09'32"

(06:25'22")

09'32" (+04'02")

1000 / 42000

08'33"

(06:33'56")

08'33" (+03'03")

1000 / 43000

12'38"

(06:46'34")

12'38" (+07'08")

1000 / 44000

12'51"

(06:59'26")

12'51" (+07'21")

1000 / 45000

08'56"

(07:08'22")

08'56" (+03'26")

1000 / 46000

09'09"

(07:17'31")

09'09" (+03'39")

1000 / 47000

11'44"

(07:29'15")

11'44" (+06'14")

1000 / 48000

10'05"

(07:39'20")

10'05" (+04'35")

1000 / 49000

07'41"

(07:47'02")

13'14" (+07'44")

580 / 49580

香港

Ricky~959

留言

超長課，環港島失敗😥

心率區間	心跳數	心率等級
1:E有氧耐力區	130~158	65~79%
2:M馬拉松配速區	158~178	79~89%
3:T乳酸耐力區	178~184	89~92%
4:A無氧耐力區	184~195	92~97.5%
5:I最大耗氧區	195~200	97.5~100%
最大心率為200 點此去設定最大心率

3月累積里程 : 147.34 km

TCX 上傳 | 7 years ago

跑極也友, Fat Lam 和其他 5 人說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'25"	00:05'25"
2	06'31"	00:11'56"
3	07'24"	00:19'20"
4	08'51"	00:28'11"
5	06'51"	00:35'02"
6	08'10"	00:43'12"
7	07'21"	00:50'33"
8	07'07"	00:57'40"
9	17'47"	01:15'27"
10	09'36"	01:25'03"
11	12'36"	01:37'39"
12	06'55"	01:44'34"
13	07'28"	01:52'02"
14	11'09"	02:03'11"
15	09'45"	02:12'56"
16	09'51"	02:22'47"
17	09'07"	02:31'54"
18	21'13"	02:53'07"
19	14'06"	03:07'13"
20	08'01"	03:15'14"
21	07'45"	03:22'59"
22	07'47"	03:30'46"
23	08'16"	03:39'02"
24	08'22"	03:47'24"
25	08'28"	03:55'52"
26	19'51"	04:15'43"
27	15'13"	04:30'56"
28	08'41"	04:39'37"
29	08'39"	04:48'16"
30	09'16"	04:57'32"
31	21'34"	05:19'06"
32	10'55"	05:30'01"
33	10'36"	05:40'37"
34	17'46"	05:58'23"
35	15'12"	06:13'35"
36	13'26"	06:27'01"
37	08'29"	06:35'30"
38	11'21"	06:46'51"
39	13'17"	07:00'08"
40	07'37"	07:07'45"
41	15'07"	07:22'52"
42	11'28"	07:34'20"
43	08'34"	07:42'54"
44	12'38"	07:55'32"
45	16'33"	08:12'05"
46	08'57"	08:21'02"
47	09'09"	08:30'11"
48	11'44"	08:41'55"
49	12'13"	08:54'08"
49.6	15'02"	09:02'52"