曹以開 2018/10/28 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

全馬 | 05:38:40 | 08:01/km | 第205馬

2018 新社馬─第一屆菇城花海全國馬拉松-杏福會花生

官方成績
日期	2018-10-28
成績	05:38:40
總名次	- / -
分組名次	- / -
平均速度	08:01/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'17")

00:32'17" (+00'30")

01:04'04"

10 km

(01:04'04")

00:31'47"

15 km

(01:37'43")

00:33'39" (+01'52")

01:06'46" (+02'42")

20 km

(02:10'50")

00:33'07" (+01'20")

25 km

(02:45'07")

00:34'17" (+02'30")

01:07'28" (+03'24")

30 km

(03:18'18")

00:33'11" (+01'24")

35 km

(03:53'35")

00:35'17" (+03'30")

01:24'52" (+20'48")

40 km

(04:43'10")

00:49'35" (+17'48")

Finish

(05:38:40)

日期: 2018-10-28 05:59 - 總爬升: 568 m - 平均心率: 143 - 卡路里: 2756 Cal - 平均步頻: 174 - 溫度: 19°C - 濕度: 39% - PM2.5: 良好(9)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'51"

(06'51")

06'51" (+01'22")

1000 / 1000

06'46"

(13'38")

06'46" (+01'17")

1000 / 2000

06'12"

(19'50")

06'12" (+00'43")

1000 / 3000

06'07"

(25'58")

06'07" (+00'38")

1000 / 4000

06'19"

(32'17")

06'19" (+00'50")

1000 / 5000

展開計圈分析

06'26"

(38'44")

06'26" (+00'57")

1000 / 6000

06'59"

(45'43")

06'59" (+01'30")

1000 / 7000

06'17"

(52'01")

06'17" (+00'48")

1000 / 8000

05'29"

(57'30")

05'29"

1000 / 9000

06'34"

(01:04'04")

06'34" (+01'05")

1000 / 10000

06'46"

(01:10'51")

06'46" (+01'17")

1000 / 11000

06'40"

(01:17'31")

06'40" (+01'11")

1000 / 12000

06'43"

(01:24'14")

06'43" (+01'14")

1000 / 13000

06'42"

(01:30'56")

06'42" (+01'13")

1000 / 14000

06'46"

(01:37'43")

06'46" (+01'17")

1000 / 15000

07'25"

(01:45'08")

07'25" (+01'56")

1000 / 16000

06'39"

(01:51'47")

06'39" (+01'10")

1000 / 17000

06'28"

(01:58'16")

06'28" (+00'59")

1000 / 18000

06'16"

(02:04'32")

06'16" (+00'47")

1000 / 19000

06'18"

(02:10'50")

06'18" (+00'49")

1000 / 20000

06'36"

(02:17'27")

06'36" (+01'07")

1000 / 21000

07'08"

(02:24'35")

07'08" (+01'39")

1000 / 22000

07'21"

(02:31'57")

07'21" (+01'52")

1000 / 23000

07'25"

(02:39'23")

07'25" (+01'56")

1000 / 24000

05'44"

(02:45'07")

05'44" (+00'15")

1000 / 25000

06'45"

(02:51'52")

06'45" (+01'16")

1000 / 26000

06'28"

(02:58'21")

06'28" (+00'59")

1000 / 27000

06'15"

(03:04'36")

06'15" (+00'46")

1000 / 28000

07'30"

(03:12'06")

07'30" (+02'01")

1000 / 29000

06'12"

(03:18'18")

06'12" (+00'43")

1000 / 30000

06'22"

(03:24'40")

06'22" (+00'53")

1000 / 31000

06'58"

(03:31'39")

06'58" (+01'29")

1000 / 32000

07'14"

(03:38'54")

07'14" (+01'45")

1000 / 33000

07'09"

(03:46'03")

07'09" (+01'40")

1000 / 34000

07'31"

(03:53'35")

07'31" (+02'02")

1000 / 35000

07'16"

(04:00'51")

07'16" (+01'47")

1000 / 36000

13'52"

(04:14'43")

13'52" (+08'23")

1000 / 37000

08'36"

(04:23'20")

08'36" (+03'07")

1000 / 38000

08'28"

(04:31'49")

08'28" (+02'59")

1000 / 39000

11'20"

(04:43'10")

11'20" (+05'51")

1000 / 40000

11'11"

(04:54'21")

11'11" (+05'42")

1000 / 41000

08'08"

(05:02'29")

08'08" (+02'39")

1000 / 42000

06'50"

(05:09'20")

06'50" (+01'21")

1000 / 43000

06'24"

(05:15'44")

06'24" (+00'55")

1000 / 44000

06'37"

(05:22'22")

06'37" (+01'08")

1000 / 45000

08'16"

(05:30'39")

08'16" (+02'47")

1000 / 46000

07'09"

(05:37'48")

07'09" (+01'40")

1000 / 47000

賽後評分: 在新社跑很多次了，賽道起伏不小，可惜空氣太差，補給還不錯就是啦！
給 4 星

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 : 28167.2 km

TCX 上傳 | 6 years ago

胡忠延, 楊曜鴻和其他 1 人說推

留言


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'51"	00:06'51"
2	06'47"	00:13'38"
3	06'12"	00:19'50"
4	06'08"	00:25'58"
5	06'19"	00:32'17"
6	06'27"	00:38'44"
7	06'59"	00:45'43"
8	06'17"	00:52'00"
9	05'30"	00:57'30"
10	06'34"	01:04'04"
11	06'47"	01:10'51"
12	06'40"	01:17'31"
13	06'43"	01:24'14"
14	06'42"	01:30'56"
15	06'47"	01:37'43"
16	07'25"	01:45'08"
17	06'39"	01:51'47"
18	06'29"	01:58'16"
19	06'16"	02:04'32"
20	06'18"	02:10'50"
21	06'37"	02:17'27"
22	07'08"	02:24'35"
23	07'22"	02:31'57"
24	07'26"	02:39'23"
25	05'44"	02:45'07"
26	06'45"	02:51'52"
27	06'29"	02:58'21"
28	06'15"	03:04'36"
29	07'30"	03:12'06"
30	06'12"	03:18'18"
31	06'22"	03:24'40"
32	06'59"	03:31'39"
33	07'15"	03:38'54"
34	07'09"	03:46'03"
35	07'32"	03:53'35"
36	07'16"	04:00'51"
37	13'52"	04:14'43"
38	08'37"	04:23'20"
39	08'29"	04:31'49"
40	11'21"	04:43'10"
41	11'11"	04:54'21"
42	08'08"	05:02'29"
43	06'51"	05:09'20"
44	06'24"	05:15'44"
45	06'38"	05:22'22"
46	08'20"	05:30'42"
47	07'06"	05:37'48"
47.1	16'08"	05:38'39"