黃俊強 2013/11/23 訓練日誌

黃俊強高雄
ID 3998

240 位追隨者

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黃俊強

45.4 km | 05:26:47 | 07:11/km

日期: 2013-11-23 05:44 - 地點: 環高雄市中心LSD-45k - 天氣: 晴天 - 平均心率: 57 - 卡路里: 1963 Cal - 溫度: 20°C - 濕度: 93%

Pace: 06'28" / 06'28" / 05'50" / 06'01" / 05'59" / 08'56" / 06'12" / 05'56" / 05'44" / 12'03" / 06'34" / 05'49" / 06'28" / 05'48" / 16'46" / 06'53" / 05'26" / 05'31" / 05'24" / 06'38" / 15'26" / 06'06" / 05'32" / 07'04" / 05'47" / 06'29" / 05'32" / 06'24" / 05'43" / 05'22" / 12'12" / 06'18" / 05'58" / 05'24" / 05'24" / 28'00" / 07'11" / 05'33" / 05'37" / 05'06" / 05'47" / 05'10" / 05'07" / 05'19" / 05'38" / 06'23" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'30"

(06'30")

06'27" (+01'22")

1007 / 1007

06'30"

(13'00")

06'28" (+01'23")

1004 / 2012

05'54"

(18'54")

05'50" (+00'45")

1011 / 3023

05'59"

(24'53")

06'00" (+00'55")

995 / 4019

05'59"

(30'52")

05'57" (+00'52")

1005 / 5024

展開計圈分析

09'13"

(40'05")

09'08" (+04'03")

1007 / 6032

06'04"

(46'09")

06'01" (+00'56")

1008 / 7040

05'58"

(52'07")

05'53" (+00'48")

1011 / 8052

05'50"

(57'57")

05'48" (+00'43")

1003 / 9055

12'01"

(01:09'58")

11'57" (+06'52")

1005 / 10060

06'37"

(01:16'35")

06'33" (+01'28")

1009 / 11070

06'21"

(01:22'56")

06'19" (+01'14")

1003 / 12074

05'52"

(01:28'48")

05'51" (+00'46")

1000 / 13074

10'09"

(01:38'57")

10'00" (+04'55")

1014 / 14089

12'42"

(01:51'39")

12'30" (+07'25")

1015 / 15104

06'51"

(01:58'30")

06'47" (+01'42")

1008 / 16112

05'31"

(02:04'01")

05'28" (+00'23")

1007 / 17120

05'29"

(02:09'30")

05'28" (+00'23")

1001 / 18121

05'28"

(02:14'58")

05'27" (+00'22")

1002 / 19124

06'38"

(02:21'36")

06'36" (+01'31")

1003 / 20128

15'32"

(02:37'08")

15'14" (+10'09")

1019 / 21148

05'58"

(02:43'06")

06'00" (+00'55")

993 / 22141

05'46"

(02:48'52")

05'43" (+00'38")

1006 / 23147

07'02"

(02:55'54")

07'00" (+01'55")

1004 / 24152

05'48"

(03:01'42")

05'45" (+00'40")

1006 / 25158

06'25"

(03:08'07")

06'25" (+01'20")

998 / 26157

06'27"

(03:14'34")

06'24" (+01'19")

1007 / 27165

05'38"

(03:20'12")

05'34" (+00'29")

1009 / 28174

05'41"

(03:25'53")

05'39" (+00'34")

1004 / 29179

05'30"

(03:31'23")

05'25" (+00'20")

1012 / 30192

12'19"

(03:43'42")

12'11" (+07'06")

1010 / 31202

06'12"

(03:49'54")

06'12" (+01'07")

998 / 32201

05'59"

(03:55'53")

05'55" (+00'50")

1008 / 33210

05'25"

(04:01'18")

05'23" (+00'18")

1004 / 34215

05'30"

(04:06'48")

05'27" (+00'22")

1008 / 35224

29'26"

(04:36'14")

28'34" (+23'29")

1030 / 36254

06'01"

(04:42'15")

06'00" (+00'55")

1002 / 37256

05'32"

(04:47'47")

05'28" (+00'23")

1011 / 38268

05'33"

(04:53'20")

05'30" (+00'25")

1006 / 39275

05'46"

(04:59'06")

05'40" (+00'35")

1014 / 40290

05'13"

(05:04'19")

05'13" (+00'08")

999 / 41289

05'07"

(05:09'26")

05'05"

1006 / 42296

05'15"

(05:14'41")

05'11" (+00'06")

1010 / 43306

05'34"

(05:20'15")

05'35" (+00'30")

995 / 44302

05'50"

(05:26'05")

05'46" (+00'41")

1011 / 45314

高雄

黃俊強

留言

11/23(六)【環高雄市中心LSD】
Partner：小雞、佳菲、胖弘(阿翰)(雷秋和EVA)
起了個大早熱身至前鎮之星集合。(逆跑)
新路線~曹公圳自行車道(風景優美)

心率區間	心跳數	心率等級
1:E有氧耐力區	110~134	65~79%
2:M馬拉松配速區	134~151	79~89%
3:T乳酸耐力區	151~156	89~92%
4:A無氧耐力區	156~165	92~97.5%
5:I最大耗氧區	165~170	97.5~100%
最大心率為170 點此去設定最大心率

11月累積里程 : 408.79 km

MIZUNO WAVE AERO 9 累積 : 1861.0 km

XT 上傳 | 10 years ago

michael, 王奕程和其他 21 人說推

留言

許峰銘讚喔

2013-11-24 00:20 ·

Stanley Tsai

2013-11-24 05:18 ·


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'28"	00:06'28"
2	06'28"	00:12'56"
3	05'50"	00:18'46"
4	06'01"	00:24'47"
5	05'59"	00:30'46"
6	08'56"	00:39'42"
7	06'12"	00:45'54"
8	05'56"	00:51'50"
9	05'44"	00:57'34"
10	12'03"	01:09'37"
11	06'34"	01:16'11"
12	05'49"	01:22'00"
13	06'28"	01:28'28"
14	05'48"	01:34'16"
15	16'46"	01:51'02"
16	06'53"	01:57'55"
17	05'26"	02:03'21"
18	05'31"	02:08'52"
19	05'24"	02:14'16"
20	06'38"	02:20'54"
21	15'26"	02:36'20"
22	06'06"	02:42'26"
23	05'32"	02:47'58"
24	07'04"	02:55'02"
25	05'47"	03:00'49"
26	06'29"	03:07'18"
27	05'32"	03:12'50"
28	06'24"	03:19'14"
29	05'43"	03:24'57"
30	05'22"	03:30'19"
31	12'12"	03:42'31"
32	06'18"	03:48'49"
33	05'58"	03:54'47"
34	05'24"	04:00'11"
35	05'24"	04:05'35"
36	28'00"	04:33'35"
37	07'11"	04:40'46"
38	05'33"	04:46'19"
39	05'37"	04:51'56"
40	05'06"	04:57'02"
41	05'47"	05:02'49"
42	05'10"	05:07'59"
43	05'07"	05:13'06"
44	05'19"	05:18'25"
45	05'38"	05:24'03"
45.4	06'22"	05:26'47"