范揚木 2020/11/07 訓練日誌

范揚木新竹
ID 376903

2 位追隨者

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范揚木

全馬 | 05:01:27 | 07:08/km | 第5馬

2020 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2020-11-07
成績	05:01:27
總名次	- / -
分組名次	- / -
平均速度	07:08/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:33'24")

00:33'24" (+03'37")

01:04'25"

10 km

(01:04'25")

00:31'01" (+01'14")

15 km

(01:34'12")

00:29'47"

01:13'33" (+09'08")

20 km

(02:17'58")

00:43'46" (+13'59")

25 km

(02:54'50")

00:36'52" (+07'05")

01:10'52" (+06'27")

30 km

(03:28'50")

00:34'00" (+04'13")

35 km

(04:03'43")

00:34'53" (+05'06")

01:06'20" (+01'55")

40 km

(04:35'10")

00:31'27" (+01'40")

Finish

(05:01:27)

日期: 2020-11-07 06:44 - 總爬升: 498 m - 平均心率: 144 - 卡路里: 2952 Cal - 平均步頻: 156 - 溫度: 23°C - 濕度: 89% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'02"

(06'02")

06'02" (+02'32")

1000 / 1000

05'52"

(11'55")

05'52" (+02'22")

1000 / 2000

05'52"

(17'48")

05'52" (+02'22")

1000 / 3000

05'58"

(23'46")

05'58" (+02'28")

1000 / 4000

09'38"

(33'24")

09'38" (+06'08")

1000 / 5000

展開計圈分析

06'06"

(39'31")

06'06" (+02'36")

1000 / 6000

05'56"

(45'27")

05'56" (+02'26")

1000 / 7000

06'00"

(51'28")

06'00" (+02'30")

1000 / 8000

06'01"

(57'30")

06'01" (+02'31")

1000 / 9000

06'54"

(01:04'25")

06'54" (+03'24")

1000 / 10000

04'43"

(01:09'08")

04'43" (+01'13")

1000 / 11000

03'30"

(01:12'38")

03'30"

1000 / 12000

05'53"

(01:18'32")

05'53" (+02'23")

1000 / 13000

09'13"

(01:27'45")

09'13" (+05'43")

1000 / 14000

06'26"

(01:34'11")

06'26" (+02'56")

1000 / 15000

07'04"

(01:41'15")

07'04" (+03'34")

1000 / 16000

06'44"

(01:48'00")

06'44" (+03'14")

1000 / 17000

05'54"

(01:53'55")

05'54" (+02'24")

1000 / 18000

07'49"

(02:01'44")

07'49" (+04'19")

1000 / 19000

08'48"

(02:10'32")

08'48" (+05'18")

1000 / 20000

08'22"

(02:18'55")

08'22" (+04'52")

1000 / 21000

06'50"

(02:25'45")

06'50" (+03'20")

1000 / 22000

07'30"

(02:33'16")

07'30" (+04'00")

1000 / 23000

07'21"

(02:40'37")

07'21" (+03'51")

1000 / 24000

08'18"

(02:48'56")

08'18" (+04'48")

1000 / 25000

07'06"

(02:56'03")

07'06" (+03'36")

1000 / 26000

08'29"

(03:04'32")

08'29" (+04'59")

1000 / 27000

07'27"

(03:12'00")

07'27" (+03'57")

1000 / 28000

06'52"

(03:18'53")

06'52" (+03'22")

1000 / 29000

04'04"

(03:22'57")

04'04" (+00'34")

1000 / 30000

05'43"

(03:28'40")

05'43" (+02'13")

1000 / 31000

05'05"

(03:33'46")

05'05" (+01'35")

1000 / 32000

03'00"

(03:36'46")

06'28" (+02'58")

465 / 32465

09'00"

(03:45'46")

09'00" (+05'30")

1000 / 33465

06'41"

(03:52'28")

06'41" (+03'11")

1000 / 34465

06'02"

(03:58'30")

06'02" (+02'32")

1000 / 35465

06'49"

(04:05'20")

06'49" (+03'19")

1000 / 36465

09'01"

(04:14'21")

09'01" (+05'31")

1000 / 37465

05'14"

(04:19'35")

05'14" (+01'44")

1000 / 38465

06'18"

(04:25'54")

06'18" (+02'48")

1000 / 39465

04'57"

(04:30'51")

04'57" (+01'27")

1000 / 40465

07'09"

(04:38'00")

07'09" (+03'39")

1000 / 41465

07'27"

(04:45'28")

07'27" (+03'57")

1000 / 42465

06'50"

(04:52'19")

06'50" (+03'20")

1000 / 43465

07'49"

(05:00'09")

07'49" (+04'19")

1000 / 44465

賽後評分: 久違的全馬沒達到預期成績但還是完賽
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

11月累積里程 : 151.48 km

NIKE Zoom Winflo7 累積 : 1227.7 km

TCX 2.0 上傳 | 4 years ago

林合成和 Rarry Lin 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	06'02"	00:06'02"
2	05'53"	00:11'55"
3	05'53"	00:17'48"
4	05'58"	00:23'46"
5	09'38"	00:33'24"
6	06'07"	00:39'31"
7	05'57"	00:45'28"
8	06'00"	00:51'28"
9	06'02"	00:57'30"
10	06'55"	01:04'25"
11	04'43"	01:09'08"
12	04'01"	01:13'09"
13	05'23"	01:18'32"
14	09'13"	01:27'45"
15	06'27"	01:34'12"
16	09'15"	01:43'27"
17	04'44"	01:48'11"
18	05'44"	01:53'55"
19	08'27"	02:02'22"
20	15'36"	02:17'58"
21	00'58"	02:18'56"
22	06'51"	02:25'47"
23	07'30"	02:33'17"
24	07'21"	02:40'38"
25	14'12"	02:54'50"
26	07'05"	03:01'55"
27	08'30"	03:10'25"
28	07'28"	03:17'53"
29	06'53"	03:24'46"
30	04'04"	03:28'50"
31	05'43"	03:34'33"
32	12'27"	03:47'00"
33	05'34"	03:52'34"
34	05'03"	03:57'37"
35	06'06"	04:03'43"
36	05'09"	04:08'52"
37	07'05"	04:15'57"
38	07'02"	04:22'59"
39	05'35"	04:28'34"
40	06'36"	04:35'10"
41	06'34"	04:41'44"
42	05'27"	04:47'11"
43	07'31"	04:54'42"
44	12'31"	05:07'13"
44.7	00'10"	05:07'21"