曹以開 2020/04/12 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

45.0 km | 09:43:10 | 12:57/km | 第246馬

2020 山明水秀超馬(5)

官方成績
日期	2020-04-12
成績	09:43:10
總名次	- / -
分組名次	- / -
平均速度	12:57/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'47")

00:35'47"

01:24'08"

10 km

(01:24'08")

00:48'21" (+12'34")

15 km

(03:26'25")

02:02'17" (+26'30")

04:01'37" (+37'29")

20 km

(05:25'45")

01:59'20" (+23'33")

25 km

(06:21'06")

00:55'21" (+19'34")

01:46'02" (+21'54")

30 km

(07:11'47")

00:50'41" (+14'54")

35 km

(08:00'53")

00:49'06" (+13'19")

01:35'02" (+10'54")

40 km

(08:46'49")

00:45'56" (+10'09")

45 km

(09:42'39")

00:55'50" (+20'03")

00:00'00"

Finish

(09:43:10)

日期: 2020-04-12 06:12 - 總爬升: 1940 m - 平均心率: 134 - 卡路里: 2647 Cal - 平均步頻: 148 - 溫度: 14°C - 濕度: 92%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'39"

(07'39")

07'39" (+01'29")

1000 / 1000

06'34"

(14'14")

06'34" (+00'24")

1000 / 2000

08'52"

(23'07")

08'52" (+02'42")

1000 / 3000

06'54"

(30'01")

06'54" (+00'44")

1000 / 4000

06'10"

(36'12")

06'10"

1000 / 5000

展開計圈分析

06'29"

(42'42")

06'29" (+00'19")

1000 / 6000

08'48"

(51'30")

08'48" (+02'38")

1000 / 7000

06'43"

(58'14")

06'43" (+00'33")

1000 / 8000

07'41"

(01:05'55")

07'41" (+01'31")

1000 / 9000

18'37"

(01:24'33")

18'37" (+12'27")

1000 / 10000

17'47"

(01:42'20")

17'47" (+11'37")

1000 / 11000

22'30"

(02:04'50")

22'30" (+16'20")

1000 / 12000

25'13"

(02:30'04")

25'13" (+19'03")

1000 / 13000

28'53"

(02:58'57")

28'53" (+22'43")

1000 / 14000

27'51"

(03:26'49")

27'51" (+21'41")

1000 / 15000

31'23"

(03:58'12")

31'23" (+25'13")

1000 / 16000

21'18"

(04:19'31")

21'18" (+15'08")

1000 / 17000

25'03"

(04:44'35")

25'03" (+18'53")

1000 / 18000

22'21"

(05:06'56")

22'21" (+16'11")

1000 / 19000

19'13"

(05:26'09")

19'13" (+13'03")

1000 / 20000

13'17"

(05:39'27")

13'17" (+07'07")

1000 / 21000

17'24"

(05:56'51")

17'24" (+11'14")

1000 / 22000

07'30"

(06:04'22")

07'30" (+01'20")

1000 / 23000

08'49"

(06:13'11")

08'49" (+02'39")

1000 / 24000

08'19"

(06:21'31")

08'19" (+02'09")

1000 / 25000

10'27"

(06:31'59")

10'27" (+04'17")

1000 / 26000

10'34"

(06:42'33")

10'34" (+04'24")

1000 / 27000

09'31"

(06:52'04")

09'31" (+03'21")

1000 / 28000

11'08"

(07:03'12")

11'08" (+04'58")

1000 / 29000

08'59"

(07:12'12")

08'59" (+02'49")

1000 / 30000

08'56"

(07:21'08")

08'56" (+02'46")

1000 / 31000

08'07"

(07:29'16")

08'07" (+01'57")

1000 / 32000

13'07"

(07:42'23")

13'07" (+06'57")

1000 / 33000

10'32"

(07:52'55")

10'32" (+04'22")

1000 / 34000

08'22"

(08:01'17")

08'22" (+02'12")

1000 / 35000

09'41"

(08:10'59")

09'41" (+03'31")

1000 / 36000

09'09"

(08:20'09")

09'09" (+02'59")

1000 / 37000

07'47"

(08:27'56")

07'47" (+01'37")

1000 / 38000

07'44"

(08:35'41")

07'44" (+01'34")

1000 / 39000

09'39"

(08:45'21")

09'39" (+03'29")

1000 / 40000

12'34"

(08:57'55")

12'34" (+06'24")

1000 / 41000

17'14"

(09:15'09")

17'14" (+11'04")

1000 / 42000

10'56"

(09:26'06")

10'56" (+04'46")

1000 / 43000

07'18"

(09:33'25")

07'18" (+01'08")

1000 / 44000

07'45"

(09:41'10")

07'45" (+01'35")

1000 / 45000

水社大山因雨，地面濕滑，下坡摔了好幾跤，真的很驚險，氣候涼爽終於限時內玩賽！

賽後評分: 志工很認真作防疫，補給品都整包帶走，很棒的作法！
給 5 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

4月累積里程 : 445.48 km

Saucony kinvara 3 累積 : 502.0 km

TCX 2.0 上傳 | 4 years ago

詹志祥和 Rarry Lin 說推

留言


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'15"	00:07'15"
2	06'35"	00:13'50"
3	08'52"	00:22'42"
4	06'55"	00:29'37"
5	06'10"	00:35'47"
6	06'30"	00:42'17"
7	08'48"	00:51'05"
8	06'44"	00:57'49"
9	07'42"	01:05'31"
10	18'37"	01:24'08"
11	17'48"	01:41'56"
12	22'30"	02:04'26"
13	25'13"	02:29'39"
14	28'54"	02:58'33"
15	27'52"	03:26'25"
16	31'23"	03:57'48"
17	21'19"	04:19'07"
18	25'03"	04:44'10"
19	22'22"	05:06'32"
20	19'13"	05:25'45"
21	13'17"	05:39'02"
22	17'24"	05:56'26"
23	07'31"	06:03'57"
24	08'50"	06:12'47"
25	08'19"	06:21'06"
26	10'28"	06:31'34"
27	10'34"	06:42'08"
28	09'31"	06:51'39"
29	11'09"	07:02'48"
30	08'59"	07:11'47"
31	08'56"	07:20'43"
32	08'08"	07:28'51"
33	13'07"	07:41'58"
34	10'33"	07:52'31"
35	08'22"	08:00'53"
36	09'42"	08:10'35"
37	09'09"	08:19'44"
38	07'48"	08:27'32"
39	07'44"	08:35'16"
40	11'33"	08:46'49"
41	12'34"	08:59'23"
42	17'14"	09:16'37"
43	10'57"	09:27'34"
44	07'19"	09:34'53"
45	07'46"	09:42'39"
45.2	10'48"	09:44'38"