徐俊堆 2019/10/11 訓練日誌

徐俊堆新北市
ID 7883

29 位追隨者

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徐俊堆

恭喜完成了第 30 馬

53.0 km | 06:40:38 | 07:33/km | 第30馬

2019 真武山超級馬拉松挑戰賽【第五屆-玄武盃】

官方成績
日期	2019-10-11
成績	06:40:38
總名次	- / -
分組名次	- / -
平均速度	07:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'07")

00:29'07" (+05'08")

01:04'57" (+10'29")

10 km

(01:04'57")

00:35'50" (+11'51")

15 km

(01:35'26")

00:30'29" (+06'30")

00:54'28"

20 km

(01:59'25")

00:23'59"

25 km

(02:39'35")

00:40'10" (+16'11")

01:14'06" (+19'38")

30 km

(03:13'31")

00:33'56" (+09'57")

35 km

(03:56'21")

00:42'50" (+18'51")

01:43'52" (+49'24")

40 km

(04:57'23")

01:01'02" (+37'03")

45 km

(05:35'41")

00:38'18" (+14'19")

01:13'22" (+18'54")

50 km

(06:10'45")

00:35'04" (+11'05")

Finish

(06:40:38)

日期: 2019-10-11 07:02 - 總爬升: 1459 m - 平均心率: 143 - 卡路里: 4044 Cal - 平均步頻: 162 - 溫度: 21°C - 濕度: 81% - PM2.5: 良好(13)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'44"

(05'44")

05'44" (+01'26")

1000 / 1000

05'46"

(11'31")

05'46" (+01'28")

1000 / 2000

05'39"

(17'10")

05'39" (+01'21")

1000 / 3000

06'08"

(23'19")

06'08" (+01'50")

1000 / 4000

05'47"

(29'06")

05'47" (+01'29")

1000 / 5000

展開計圈分析

06'16"

(35'23")

06'16" (+01'58")

1000 / 6000

07'13"

(42'36")

07'13" (+02'55")

1000 / 7000

08'07"

(50'44")

08'07" (+03'49")

1000 / 8000

07'53"

(58'37")

07'53" (+03'35")

1000 / 9000

06'18"

(01:04'56")

06'18" (+02'00")

1000 / 10000

05'59"

(01:10'56")

05'59" (+01'41")

1000 / 11000

07'15"

(01:18'11")

07'15" (+02'57")

1000 / 12000

06'57"

(01:25'08")

06'57" (+02'39")

1000 / 13000

05'33"

(01:30'42")

05'33" (+01'15")

1000 / 14000

04'43"

(01:35'25")

04'43" (+00'25")

1000 / 15000

04'38"

(01:40'03")

04'38" (+00'20")

1000 / 16000

04'27"

(01:44'30")

04'27" (+00'09")

1000 / 17000

06'09"

(01:50'40")

06'09" (+01'51")

1000 / 18000

04'26"

(01:55'06")

04'26" (+00'08")

1000 / 19000

04'18"

(01:59'24")

04'18"

1000 / 20000

05'55"

(02:05'19")

05'55" (+01'37")

1000 / 21000

05'57"

(02:11'17")

05'57" (+01'39")

1000 / 22000

05'13"

(02:16'30")

05'13" (+00'55")

1000 / 23000

11'58"

(02:28'28")

11'58" (+07'40")

1000 / 24000

11'05"

(02:39'33")

11'05" (+06'47")

1000 / 25000

09'58"

(02:49'32")

09'58" (+05'40")

1000 / 26000

07'19"

(02:56'51")

07'19" (+03'01")

1000 / 27000

05'01"

(03:01'53")

05'01" (+00'43")

1000 / 28000

05'01"

(03:06'54")

05'01" (+00'43")

1000 / 29000

06'35"

(03:13'30")

06'35" (+02'17")

1000 / 30000

07'19"

(03:20'49")

07'19" (+03'01")

1000 / 31000

08'57"

(03:29'47")

08'57" (+04'39")

1000 / 32000

06'53"

(03:36'40")

06'53" (+02'35")

1000 / 33000

08'42"

(03:45'22")

08'42" (+04'24")

1000 / 34000

10'57"

(03:56'20")

10'57" (+06'39")

1000 / 35000

11'05"

(04:07'25")

11'05" (+06'47")

1000 / 36000

12'55"

(04:20'21")

12'55" (+08'37")

1000 / 37000

14'07"

(04:34'29")

14'07" (+09'49")

1000 / 38000

11'34"

(04:46'03")

11'34" (+07'16")

1000 / 39000

11'19"

(04:57'22")

11'19" (+07'01")

1000 / 40000

10'46"

(05:08'08")

10'46" (+06'28")

1000 / 41000

09'22"

(05:17'30")

09'22" (+05'04")

1000 / 42000

05'01"

(05:22'32")

05'01" (+00'43")

1000 / 43000

06'18"

(05:28'50")

06'18" (+02'00")

1000 / 44000

06'49"

(05:35'40")

06'49" (+02'31")

1000 / 45000

06'52"

(05:42'32")

06'52" (+02'34")

1000 / 46000

07'42"

(05:50'14")

07'42" (+03'24")

1000 / 47000

07'18"

(05:57'32")

07'18" (+03'00")

1000 / 48000

06'26"

(06:03'59")

06'26" (+02'08")

1000 / 49000

06'44"

(06:10'43")

06'44" (+02'26")

1000 / 50000

07'05"

(06:17'49")

07'05" (+02'47")

1000 / 51000

05'35"

(06:23'25")

05'35" (+01'17")

1000 / 52000

06'51"

(06:30'16")

06'51" (+02'33")

1000 / 53000

06'46"

(06:37'02")

06'46" (+02'28")

1000 / 54000

12'19"

(06:49'22")

12'19" (+08'01")

1000 / 55000

7點開跑出大太陽，真是難跑不小心拿到分四

賽後評分: 天氣太好7點才起跑後段太熱了
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	102~124	65~79%
2:M馬拉松配速區	124~140	79~89%
3:T乳酸耐力區	140~145	89~92%
4:A無氧耐力區	145~154	92~97.5%
5:I最大耗氧區	154~158	97.5~100%
最大心率為158 點此去設定最大心率

10月累積里程 : 195.98 km

adidas pureboost 累積 : 262.1 km

TCX 2.0 上傳 | 5 years ago

ricky tseng 和 Rarry Lin 說推

留言


	目標心跳區間: 101~ 132

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'46"	00:05'46"
2	05'46"	00:11'32"
3	05'40"	00:17'12"
4	06'08"	00:23'20"
5	05'47"	00:29'07"
6	06'17"	00:35'24"
7	07'14"	00:42'38"
8	08'07"	00:50'45"
9	07'54"	00:58'39"
10	06'18"	01:04'57"
11	06'00"	01:10'57"
12	07'15"	01:18'12"
13	06'58"	01:25'10"
14	05'33"	01:30'43"
15	04'43"	01:35'26"
16	04'38"	01:40'04"
17	04'28"	01:44'32"
18	06'09"	01:50'41"
19	04'26"	01:55'07"
20	04'18"	01:59'25"
21	05'56"	02:05'21"
22	05'57"	02:11'18"
23	05'13"	02:16'31"
24	11'58"	02:28'29"
25	11'06"	02:39'35"
26	09'58"	02:49'33"
27	07'19"	02:56'52"
28	05'02"	03:01'54"
29	05'02"	03:06'56"
30	06'35"	03:13'31"
31	07'20"	03:20'51"
32	08'57"	03:29'48"
33	06'53"	03:36'41"
34	08'43"	03:45'24"
35	10'57"	03:56'21"
36	11'06"	04:07'27"
37	12'56"	04:20'23"
38	14'07"	04:34'30"
39	11'34"	04:46'04"
40	11'19"	04:57'23"
41	10'46"	05:08'09"
42	09'23"	05:17'32"
43	05'01"	05:22'33"
44	06'19"	05:28'52"
45	06'49"	05:35'41"
46	06'53"	05:42'34"
47	07'42"	05:50'16"
48	07'18"	05:57'34"
49	06'27"	06:04'01"
50	06'44"	06:10'45"
51	07'05"	06:17'50"
52	05'36"	06:23'26"
53	06'52"	06:30'18"
54	06'46"	06:37'04"
55	12'19"	06:49'23"
55.0	09'44"	06:49'25"