曹以開 2018/10/20 訓練日誌 | Marathon's World

曹以開高雄
ID 272

29 位追隨者

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全馬 | 09:48:10 | 13:56/km | 第204馬

官方成績
日期	2018-10-13
成績	09:48:10
總名次	- / -
分組名次	- / -
平均速度	13:56/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:50'55")

00:50'55" (+15'51")

01:38'49" (+06'24")

10 km

(01:38'49")

00:47'54" (+12'50")

15 km

(02:28'16")

00:49'27" (+14'23")

01:56'54" (+24'29")

20 km

(03:35'43")

01:07'27" (+32'23")

25 km

(04:19'20")

00:43'37" (+08'33")

02:04'02" (+31'37")

30 km

(05:39'45")

01:20'25" (+45'21")

35 km

(06:37'06")

00:57'21" (+22'17")

01:32'25"

40 km

(07:12'10")

00:35'04"

Finish

(09:48:10)

日期: 2018-10-20 03:58 - 總爬升: 1171 m - 平均心率: 137 - 卡路里: 4407 Cal - 平均步頻: 158 - 溫度: 20°C - 濕度: 84% - PM2.5: 良好(18)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

15'19"

(15'19")

15'19" (+09'12")

1000 / 1000

2

09'20"

(24'39")

09'20" (+03'13")

1000 / 2000

3

09'14"

(33'53")

09'14" (+03'07")

1000 / 3000

4

08'17"

(42'10")

08'17" (+02'10")

1000 / 4000

5

08'43"

(50'54")

08'43" (+02'36")

1000 / 5000

展開計圈分析

6

10'45"

(01:01'40")

10'45" (+04'38")

1000 / 6000

7

10'14"

(01:11'54")

10'14" (+04'07")

1000 / 7000

8

08'11"

(01:20'06")

08'11" (+02'04")

1000 / 8000

9

09'53"

(01:29'59")

09'53" (+03'46")

1000 / 9000

10

08'50"

(01:38'49")

08'50" (+02'43")

1000 / 10000

11

11'37"

(01:50'26")

11'37" (+05'30")

1000 / 11000

12

09'33"

(01:59'59")

09'33" (+03'26")

1000 / 12000

13

08'28"

(02:08'28")

08'28" (+02'21")

1000 / 13000

14

09'09"

(02:17'37")

09'09" (+03'02")

1000 / 14000

15

10'38"

(02:28'16")

10'38" (+04'31")

1000 / 15000

16

09'59"

(02:38'16")

09'59" (+03'52")

1000 / 16000

17

08'49"

(02:47'05")

08'49" (+02'42")

1000 / 17000

18

11'39"

(02:58'44")

11'39" (+05'32")

1000 / 18000

19

13'16"

(03:12'01")

13'16" (+07'09")

1000 / 19000

20

23'41"

(03:35'43")

23'41" (+17'34")

1000 / 20000

21

09'07"

(03:44'51")

09'07" (+03'00")

1000 / 21000

22

08'28"

(03:53'20")

08'28" (+02'21")

1000 / 22000

23

09'04"

(04:02'24")

09'04" (+02'57")

1000 / 23000

24

08'15"

(04:10'40")

08'15" (+02'08")

1000 / 24000

25

08'39"

(04:19'20")

08'39" (+02'32")

1000 / 25000

26

12'54"

(04:32'14")

12'54" (+06'47")

1000 / 26000

27

15'53"

(04:48'07")

15'53" (+09'46")

1000 / 27000

28

14'58"

(05:03'06")

14'58" (+08'51")

1000 / 28000

29

11'39"

(05:14'45")

11'39" (+05'32")

1000 / 29000

30

24'59"

(05:39'45")

24'59" (+18'52")

1000 / 30000

31

14'07"

(05:53'52")

14'07" (+08'00")

1000 / 31000

32

08'57"

(06:02'50")

08'57" (+02'50")

1000 / 32000

33

16'04"

(06:18'54")

16'04" (+09'57")

1000 / 33000

34

10'53"

(06:29'47")

10'53" (+04'46")

1000 / 34000

35

07'18"

(06:37'06")

07'18" (+01'11")

1000 / 35000

36

07'40"

(06:44'47")

07'40" (+01'33")

1000 / 36000

37

06'33"

(06:51'20")

06'33" (+00'26")

1000 / 37000

38

06'43"

(06:58'04")

06'43" (+00'36")

1000 / 38000

39

06'59"

(07:05'04")

06'59" (+00'52")

1000 / 39000

40

07'05"

(07:12'09")

07'05" (+00'58")

1000 / 40000

41

06'14"

(07:18'24")

06'14" (+00'07")

1000 / 41000

42

08'14"

(07:26'39")

08'14" (+02'07")

1000 / 42000

43

07'01"

(07:33'40")

07'01" (+00'54")

1000 / 43000

44

07'11"

(07:40'52")

07'11" (+01'04")

1000 / 44000

45

06'07"

(07:46'59")

06'07"

1000 / 45000

46

07'13"

(07:54'13")

07'13" (+01'06")

1000 / 46000

47

09'30"

(08:03'44")

09'30" (+03'23")

1000 / 47000

48

09'45"

(08:13'29")

09'45" (+03'38")

1000 / 48000

49

07'44"

(08:21'14")

07'44" (+01'37")

1000 / 49000

50

08'51"

(08:30'06")

08'51" (+02'44")

1000 / 50000

51

09'04"

(08:39'10")

09'04" (+02'57")

1000 / 51000

52

09'02"

(08:48'12")

09'02" (+02'55")

1000 / 52000

53

07'50"

(08:56'03")

07'50" (+01'43")

1000 / 53000

54

08'00"

(09:04'03")

08'00" (+01'53")

1000 / 54000

55

11'15"

(09:15'19")

11'15" (+05'08")

1000 / 55000

56

08'34"

(09:23'54")

08'34" (+02'27")

1000 / 56000

57

10'58"

(09:34'52")

10'58" (+04'51")

1000 / 57000

58

13'14"

(09:48'06")

13'14" (+07'07")

1000 / 58000

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

10月累積里程 : 454.21 km

赤足天字第一號累積 : 28182.8 km

TCX 上傳 | 6 years ago

葉文凱和 Rarry Lin 說推

·


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	15'19"	00:15'19"
2	09'20"	00:24'39"
3	09'15"	00:33'54"
4	08'17"	00:42'11"
5	08'44"	00:50'55"
6	10'45"	01:01'40"
7	10'14"	01:11'54"
8	08'12"	01:20'06"
9	09'53"	01:29'59"
10	08'50"	01:38'49"
11	11'37"	01:50'26"
12	09'33"	01:59'59"
13	08'29"	02:08'28"
14	09'10"	02:17'38"
15	10'38"	02:28'16"
16	10'00"	02:38'16"
17	08'49"	02:47'05"
18	11'40"	02:58'45"
19	13'16"	03:12'01"
20	23'42"	03:35'43"
21	09'08"	03:44'51"
22	08'29"	03:53'20"
23	09'05"	04:02'25"
24	08'15"	04:10'40"
25	08'40"	04:19'20"
26	12'56"	04:32'16"
27	15'55"	04:48'11"
28	14'55"	05:03'06"
29	11'39"	05:14'45"
30	25'00"	05:39'45"
31	14'08"	05:53'53"
32	08'57"	06:02'50"
33	16'04"	06:18'54"
34	10'54"	06:29'48"
35	07'18"	06:37'06"
36	07'41"	06:44'47"
37	06'34"	06:51'21"
38	06'43"	06:58'04"
39	07'00"	07:05'04"
40	07'06"	07:12'10"
41	06'15"	07:18'25"
42	08'15"	07:26'40"
43	07'03"	07:33'43"
44	07'10"	07:40'53"
45	06'08"	07:47'01"
46	07'13"	07:54'14"
47	09'31"	08:03'45"
48	09'45"	08:13'30"
49	07'45"	08:21'15"
50	08'52"	08:30'07"
51	09'04"	08:39'11"
52	09'03"	08:48'14"
53	07'50"	08:56'04"
54	08'00"	09:04'04"
55	11'16"	09:15'20"
56	08'35"	09:23'55"
57	10'58"	09:34'53"
58.0	08'45"	09:43'41"

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