張銘華 2013/03/16 訓練日誌

張銘華新北市
ID 15586

29 位追隨者

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張銘華

100.0 km | 12:44:17 | 07:38/km | 第36馬

南橫超級馬拉松賽

官方成績
日期	2013-03-16
成績	12:44:17
總名次	114 / 371
分組名次	- / -
平均速度	07:38/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'59")

00:36'59" (+09'32")

01:09'58" (+13'58")

10 km

(01:09'58")

00:32'59" (+05'32")

15 km

(01:46'01")

00:36'03" (+08'36")

01:13'15" (+17'15")

20 km

(02:23'13")

00:37'12" (+09'45")

25 km

(03:00'11")

00:36'58" (+09'31")

01:18'00" (+22'00")

30 km

(03:41'13")

00:41'02" (+13'35")

35 km

(04:19'22")

00:38'09" (+10'42")

01:21'05" (+25'05")

40 km

(05:02'18")

00:42'56" (+15'29")

45 km

(05:52'02")

00:49'44" (+22'17")

01:42'51" (+46'51")

50 km

(06:45'09")

00:53'07" (+25'40")

55 km

(07:33'06")

00:47'57" (+20'30")

01:22'14" (+26'14")

60 km

(08:07'23")

00:34'17" (+06'50")

65 km

(08:35'10")

00:27'47" (+00'20")

00:56'00"

70 km

(09:03'23")

00:28'13" (+00'46")

75 km

(09:30'53")

00:27'30" (+00'03")

01:07'08" (+11'08")

80 km

(10:10'31")

00:39'38" (+12'11")

85 km

(10:46'00")

00:35'29" (+08'02")

01:02'56" (+06'56")

90 km

(11:13'27")

00:27'27"

95 km

(11:52'35")

00:39'08" (+11'41")

01:18'02" (+22'02")

100 km

(12:31'29")

00:38'54" (+11'27")

Finish

(12:44:17)

日期: 2013-03-16 05:01 - 總爬升: 2267 m - 地點: 南橫公路 - 天氣: 晴天 - 平均心率: 137 - 卡路里: 6210 Cal - 溫度: 19°C - 濕度: 88%

賽前宣言: 練習一年，乃針對南橫100規劃，希望能時間內完跑。

心率區間	心跳數	心率等級
1:E有氧耐力區	107~131	65~79%
2:M馬拉松配速區	131~147	79~89%
3:T乳酸耐力區	147~152	89~92%
4:A無氧耐力區	152~161	92~97.5%
5:I最大耗氧區	161~166	97.5~100%
最大心率為166 點此去設定最大心率

3月累積里程 : 471.99 km

ASICS Tarther Blitz 3 累積 : 2551.1 km

XT 上傳 | 11 years ago

Wallace, 周國輝和其他 15 人說推

留言

ricky tseng 超厲害~

2013-03-18 07:35 ·

溫勁讚英雄 ! 偶像 ! ! !

2013-03-18 09:08 ·


	目標心跳區間: 115~ 150

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'53"	00:07'53"
2	07'22"	00:15'15"
3	07'08"	00:22'23"
4	06'45"	00:29'08"
5	07'51"	00:36'59"
6	06'33"	00:43'32"
7	06'22"	00:49'54"
8	06'30"	00:56'24"
9	06'25"	01:02'49"
10	07'09"	01:09'58"
11	06'49"	01:16'47"
12	07'17"	01:24'04"
13	07'12"	01:31'16"
14	07'20"	01:38'36"
15	07'25"	01:46'01"
16	07'21"	01:53'22"
17	08'05"	02:01'27"
18	07'39"	02:09'06"
19	06'53"	02:15'59"
20	07'14"	02:23'13"
21	07'30"	02:30'43"
22	06'33"	02:37'16"
23	07'31"	02:44'47"
24	07'12"	02:51'59"
25	08'12"	03:00'11"
26	09'05"	03:09'16"
27	08'34"	03:17'50"
28	09'04"	03:26'54"
29	07'15"	03:34'09"
30	07'04"	03:41'13"
31	08'45"	03:49'58"
32	08'51"	03:58'49"
33	07'01"	04:05'50"
34	06'08"	04:11'58"
35	07'24"	04:19'22"
36	06'56"	04:26'18"
37	08'29"	04:34'47"
38	09'13"	04:44'00"
39	15'57"	04:59'57"
40	02'21"	05:02'18"
41	09'26"	05:11'44"
42	09'22"	05:21'06"
43	09'22"	05:30'28"
44	10'52"	05:41'20"
45	10'42"	05:52'02"
46	09'26"	06:01'28"
47	10'30"	06:11'58"
48	11'32"	06:23'30"
49	10'41"	06:34'11"
50	10'58"	06:45'09"
51	10'48"	06:55'57"
52	10'54"	07:06'51"
53	08'45"	07:15'36"
54	08'58"	07:24'34"
55	08'32"	07:33'06"
56	09'17"	07:42'23"
57	07'49"	07:50'12"
58	05'55"	07:56'07"
59	05'47"	08:01'54"
60	05'29"	08:07'23"
61	05'24"	08:12'47"
62	07'24"	08:20'11"
63	05'18"	08:25'29"
64	04'58"	08:30'27"
65	04'43"	08:35'10"
66	06'24"	08:41'34"
67	04'59"	08:46'33"
68	05'33"	08:52'06"
69	05'59"	08:58'05"
70	05'18"	09:03'23"
71	05'19"	09:08'42"
72	06'05"	09:14'47"
73	06'09"	09:20'56"
74	05'03"	09:25'59"
75	04'54"	09:30'53"
76	07'24"	09:38'17"
77	05'38"	09:43'55"
78	06'48"	09:50'43"
79	09'42"	10:00'25"
80	10'06"	10:10'31"
81	09'22"	10:19'53"
82	06'08"	10:26'01"
83	06'12"	10:32'13"
84	07'19"	10:39'32"
85	06'28"	10:46'00"
86	05'41"	10:51'41"
87	04'42"	10:56'23"
88	04'58"	11:01'21"
89	05'51"	11:07'12"
90	06'15"	11:13'27"
91	06'23"	11:19'50"
92	06'49"	11:26'39"
93	09'16"	11:35'55"
94	08'38"	11:44'33"
95	08'02"	11:52'35"
96	07'57"	12:00'32"
97	06'53"	12:07'25"
98	08'19"	12:15'44"
99	08'13"	12:23'57"
100	07'32"	12:31'29"
101	06'55"	12:38'24"
101.8	07'03"	12:44'21"