周駿廷 2018/12/01 訓練日誌

周駿廷新北市
ID 175345

65 位追隨者

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周駿廷

50.0 km | 07:21:46 | 08:50/km | 第34馬

大坑超級馬拉松

官方成績
日期	2018-12-01
成績	07:21:46
總名次	- / -
分組名次	- / -
平均速度	08:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:34'14")

00:34'14" (+03'14")

01:05'14"

10 km

(01:05'14")

00:31'00"

15 km

(01:39'01")

00:33'47" (+02'47")

01:12'10" (+06'56")

20 km

(02:17'24")

00:38'23" (+07'23")

25 km

(02:51'53")

00:34'29" (+03'29")

01:22'22" (+17'08")

30 km

(03:39'46")

00:47'53" (+16'53")

35 km

(04:23'21")

00:43'35" (+12'35")

01:36'32" (+31'18")

40 km

(05:16'18")

00:52'57" (+21'57")

45 km

(06:24'32")

01:08'14" (+37'14")

02:02'46" (+57'32")

50 km

(07:19'04")

00:54'32" (+23'32")

Finish

(07:21:46)

日期: 2018-12-01 06:00 - 總爬升: 1466 m - 平均心率: 156 - 卡路里: 2711 Cal - 總步數: 92848 - 平均步頻: 210 - 平均步幅: 54 cm - 溫度: 19°C - 濕度: 92% - PM2.5: 不佳(64)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

06'53"

(06'53")

06'52" (+01'38")

1002 / 1002

175 / 82

06'22"

(13'15")

06'21" (+01'07")

1000 / 2003

178 / 88

06'36"

(19'51")

06'33" (+01'19")

1006 / 3009

177 / 85

06'27"

(26'18")

06'25" (+01'11")

1003 / 4013

177 / 87

08'04"

(34'22")

08'00" (+02'46")

1007 / 5021

186 / 66

展開計圈分析

07'19"

(41'41")

07'15" (+02'01")

1007 / 6028

195 / 70

05'33"

(47'14")

05'32" (+00'18")

1002 / 7030

177 / 101

05'36"

(52'50")

05'35" (+00'21")

1002 / 8033

177 / 100

06'39"

(59'29")

06'36" (+01'22")

1005 / 9038

187 / 80

05'49"

(01:05'18")

05'47" (+00'33")

1004 / 10043

185 / 93

05'34"

(01:10'52")

05'32" (+00'18")

1003 / 11047

177 / 101

06'55"

(01:17'47")

06'51" (+01'37")

1007 / 12054

191 / 76

05'56"

(01:23'43")

05'53" (+00'39")

1006 / 13061

180 / 94

07'49"

(01:31'32")

07'46" (+02'32")

1006 / 14067

189 / 67

07'43"

(01:39'15")

07'40" (+02'26")

1005 / 15073

208 / 62

09'02"

(01:48'17")

08'59" (+03'45")

1005 / 16078

229 / 48

09'33"

(01:57'50")

09'30" (+04'16")

1004 / 17083

228 / 46

08'23"

(02:06'13")

08'18" (+03'04")

1008 / 18092

169 / 70

05'15"

(02:11'28")

05'14"

1001 / 19094

184 / 103

06'03"

(02:17'31")

06'00" (+00'46")

1006 / 20100

186 / 89

05'46"

(02:23'17")

05'45" (+00'31")

1002 / 21103

181 / 95

05'48"

(02:29'05")

05'46" (+00'32")

1004 / 22107

180 / 96

07'40"

(02:36'45")

07'39" (+02'25")

1001 / 23109

178 / 73

07'59"

(02:44'44")

07'56" (+02'42")

1005 / 24115

212 / 59

07'21"

(02:52'05")

07'18" (+02'04")

1005 / 25120

204 / 66

09'43"

(03:01'48")

09'42" (+04'28")

1000 / 26121

228 / 44

10'31"

(03:12'19")

10'25" (+05'11")

1008 / 27130

246 / 38

10'55"

(03:23'14")

10'48" (+05'34")

1009 / 28139

249 / 37

09'22"

(03:32'36")

09'17" (+04'03")

1008 / 29148

199 / 53

07'28"

(03:40'04")

07'25" (+02'11")

1005 / 30153

197 / 68

12'27"

(03:52'31")

12'25" (+07'11")

1001 / 31155

204 / 39

07'50"

(04:00'21")

07'46" (+02'32")

1007 / 32162

213 / 60

07'37"

(04:07'58")

07'34" (+02'20")

1004 / 33167

215 / 61

07'33"

(04:15'31")

07'30" (+02'16")

1004 / 34171

214 / 62

08'07"

(04:23'38")

08'03" (+02'49")

1007 / 35179

220 / 56

11'55"

(04:35'33")

11'52" (+06'38")

1002 / 36182

192 / 43

09'28"

(04:45'01")

09'23" (+04'09")

1008 / 37191

231 / 45

09'35"

(04:54'36")

09'31" (+04'17")

1005 / 38196

238 / 43

10'28"

(05:05'04")

10'25" (+05'11")

1004 / 39201

242 / 39

11'41"

(05:16'45")

11'34" (+06'20")

1008 / 40210

246 / 34

11'53"

(05:28'38")

11'47" (+06'33")

1007 / 41217

243 / 34

19'26"

(05:48'04")

19'25" (+14'11")

1000 / 42217

156 / 32

10'11"

(05:58'15")

10'09" (+04'55")

1002 / 43220

248 / 39

09'46"

(06:08'01")

09'45" (+04'31")

1001 / 44221

237 / 43

16'56"

(06:24'57")

16'52" (+11'38")

1003 / 45224

189 / 31

10'56"

(06:35'53")

10'52" (+05'38")

1004 / 46229

252 / 36

10'20"

(06:46'13")

10'16" (+05'02")

1005 / 47235

234 / 41

10'46"

(06:56'59")

10'45" (+05'31")

1000 / 48236

232 / 39

11'12"

(07:08'11")

11'09" (+05'55")

1002 / 49239

242 / 36

11'15"

(07:19'26")

11'13" (+05'59")

1002 / 50242

244 / 36

好累...上坡下坡....又有一段如沙漠的路（路大..無房、少車、無人、無遮蔽、物無風....)有往生的感覺，到終點有重生的感覺

賽前宣言: 加到沒油

賽後評分: 補給不錯，5K補給有點遠
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

12月累積里程 : 163.67 km

MW Watch 上傳 | 5 years ago

Jerry Tai 和 Rarry Lin 說推

留言


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'52"	00:06'52"
2	06'22"	00:13'14"
3	06'33"	00:19'47"
4	06'30"	00:26'17"
5	07'57"	00:34'14"
6	07'23"	00:41'37"
7	05'36"	00:47'13"
8	05'36"	00:52'49"
9	06'34"	00:59'23"
10	05'51"	01:05'14"
11	05'34"	01:10'48"
12	06'55"	01:17'43"
13	05'56"	01:23'39"
14	07'46"	01:31'25"
15	07'36"	01:39'01"
16	09'11"	01:48'12"
17	09'29"	01:57'41"
18	08'25"	02:06'06"
19	05'18"	02:11'24"
20	06'00"	02:17'24"
21	05'46"	02:23'10"
22	05'48"	02:28'58"
23	07'37"	02:36'35"
24	08'01"	02:44'36"
25	07'17"	02:51'53"
26	09'44"	03:01'37"
27	10'22"	03:11'59"
28	10'55"	03:22'54"
29	09'29"	03:32'23"
30	07'23"	03:39'46"
31	12'31"	03:52'17"
32	07'51"	04:00'08"
33	07'40"	04:07'48"
34	07'27"	04:15'15"
35	08'06"	04:23'21"
36	11'53"	04:35'14"
37	09'23"	04:44'37"
38	09'46"	04:54'23"
39	10'18"	05:04'41"
40	11'37"	05:16'18"
41	11'55"	05:28'13"
42	19'38"	05:47'51"
43	10'01"	05:57'52"
44	09'46"	06:07'38"
45	16'54"	06:24'32"
46	10'55"	06:35'27"
47	10'23"	06:45'50"
48	10'45"	06:56'35"
49	11'11"	07:07'46"
50	11'18"	07:19'04"
50.2	12'37"	07:21'46"