陳祖湘 2015/03/07 訓練日誌

陳祖湘台南
ID 83772

698 位追隨者

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陳祖湘

78.0 km | 12:24:36 | 09:32/km | 第64馬

2015南橫超級馬拉松

官方成績
日期	2015-03-07
成績	12:24:36
總名次	98 / 202
分組名次	- / -
平均速度	09:32/km

官方證書

陳祖湘

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:45'06")

00:45'06" (+12'37")

01:29'43" (+11'23")

10 km

(01:29'43")

00:44'37" (+12'08")

15 km

(02:13'17")

00:43'34" (+11'05")

01:28'52" (+10'32")

20 km

(02:58'35")

00:45'18" (+12'49")

25 km

(03:47'22")

00:48'47" (+16'18")

01:37'13" (+18'53")

30 km

(04:35'48")

00:48'26" (+15'57")

35 km

(05:34'40")

00:58'52" (+26'23")

02:03'49" (+45'29")

40 km

(06:39'37")

01:04'57" (+32'28")

45 km

(07:27'25")

00:47'48" (+15'19")

01:20'17" (+01'57")

50 km

(07:59'54")

00:32'29"

55 km

(08:32'52")

00:32'58" (+00'29")

01:23'31" (+05'11")

60 km

(09:23'25")

00:50'33" (+18'04")

65 km

(10:02'01")

00:38'36" (+06'07")

01:18'20"

70 km

(10:41'45")

00:39'44" (+07'15")

75 km

(11:32'25")

00:50'40" (+18'11")

00:00'00"

Finish

(12:24:36)

日期: 2015-03-07 05:02 - 總爬升: 2580 m - 平均心率: 57 - 卡路里: 6971 Cal - 溫度: 20°C - 濕度: 83%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'00"

(08'00")

07'56" (+02'40")

1007 / 1007

10'31"

(18'31")

10'24" (+05'08")

1011 / 2018

08'44"

(27'15")

08'40" (+03'24")

1006 / 3025

08'31"

(35'46")

08'27" (+03'11")

1007 / 4032

10'22"

(46'08")

10'17" (+05'01")

1007 / 5040

展開計圈分析

09'19"

(55'27")

09'16" (+04'00")

1004 / 6044

09'06"

(01:04'33")

09'04" (+03'48")

1002 / 7047

08'30"

(01:13'03")

08'25" (+03'09")

1009 / 8056

09'52"

(01:22'55")

09'49" (+04'33")

1004 / 9060

07'17"

(01:30'12")

07'13" (+01'57")

1008 / 10069

09'23"

(01:39'35")

09'22" (+04'06")

1001 / 11070

07'53"

(01:47'28")

07'46" (+02'30")

1014 / 12085

08'14"

(01:55'42")

08'08" (+02'52")

1011 / 13097

09'23"

(02:05'05")

09'21" (+04'05")

1001 / 14098

09'12"

(02:14'17")

09'08" (+03'52")

1006 / 15105

09'06"

(02:23'23")

09'01" (+03'45")

1008 / 16113

08'16"

(02:31'39")

08'10" (+02'54")

1011 / 17125

07'46"

(02:39'25")

07'45" (+02'29")

1000 / 18125

11'23"

(02:50'48")

11'17" (+06'01")

1008 / 19134

09'18"

(03:00'06")

09'13" (+03'57")

1008 / 20142

09'20"

(03:09'26")

09'17" (+04'01")

1003 / 21146

07'56"

(03:17'22")

07'50" (+02'34")

1010 / 22157

14'35"

(03:31'57")

14'22" (+09'06")

1014 / 23171

06'44"

(03:38'41")

06'39" (+01'23")

1012 / 24183

10'48"

(03:49'29")

10'34" (+05'18")

1021 / 25205

06'43"

(03:56'12")

07'23" (+02'07")

908 / 26114

11'32"

(04:07'44")

10'22" (+05'06")

1111 / 27225

04'04"

(04:11'48")

11'24" (+06'08")

356 / 27582

16'28"

(04:28'16")

09'53" (+04'37")

1664 / 29247

10'14"

(04:38'30")

10'12" (+04'56")

1002 / 30249

11'11"

(04:49'41")

11'05" (+05'49")

1008 / 31258

11'02"

(05:00'43")

10'56" (+05'40")

1007 / 32265

17'44"

(05:18'27")

17'21" (+12'05")

1021 / 33287

07'52"

(05:26'19")

07'49" (+02'33")

1004 / 34292

11'46"

(05:38'05")

11'36" (+06'20")

1014 / 35306

12'01"

(05:50'06")

11'53" (+06'37")

1010 / 36317

15'42"

(06:05'48")

15'29" (+10'13")

1013 / 37330

12'27"

(06:18'15")

12'16" (+07'00")

1013 / 38344

12'50"

(06:31'05")

12'42" (+07'26")

1009 / 39353

13'02"

(06:44'07")

12'53" (+07'37")

1011 / 40365

20'24"

(07:04'31")

20'11" (+14'55")

1010 / 41375

06'17"

(07:10'48")

06'15" (+00'59")

1004 / 42380

06'24"

(07:17'12")

06'18" (+01'02")

1014 / 43394

06'21"

(07:23'33")

06'17" (+01'01")

1009 / 44404

06'23"

(07:29'56")

06'21" (+01'05")

1002 / 45407

06'33"

(07:36'29")

06'29" (+01'13")

1009 / 46416

06'26"

(07:42'55")

06'23" (+01'07")

1005 / 47422

07'11"

(07:50'06")

07'10" (+01'54")

1001 / 48424

06'10"

(07:56'16")

06'09" (+00'53")

1000 / 49425

06'20"

(08:02'36")

06'17" (+01'01")

1005 / 50430

06'29"

(08:09'05")

06'28" (+01'12")

1002 / 51433

03'52"

(08:12'57")

06'28" (+01'12")

597 / 52030

07'26"

(08:20'23")

05'16"

1408 / 53439

04'20"

(08:24'43")

07'04" (+01'48")

613 / 54052

09'50"

(08:34'33")

07'22" (+02'06")

1334 / 55386

10'38"

(08:45'11")

09'36" (+04'20")

1107 / 56493

07'15"

(08:52'26")

07'10" (+01'54")

1010 / 57504

17'08"

(09:09'34")

16'32" (+11'16")

1035 / 58539

09'41"

(09:19'15")

09'35" (+04'19")

1008 / 59548

09'20"

(09:28'35")

09'15" (+03'59")

1008 / 60556

06'24"

(09:34'59")

06'22" (+01'06")

1004 / 61561

08'25"

(09:43'24")

08'21" (+03'05")

1007 / 62569

07'29"

(09:50'53")

07'26" (+02'10")

1004 / 63573

05'32"

(09:56'25")

07'10" (+01'54")

771 / 64345

10'28"

(10:06'53")

08'25" (+03'09")

1243 / 65588

11'48"

(10:18'41")

11'50" (+06'34")

996 / 66585

07'29"

(10:26'10")

07'17" (+02'01")

1025 / 67610

06'44"

(10:32'54")

06'41" (+01'25")

1007 / 68618

06'30"

(10:39'24")

06'28" (+01'12")

1003 / 69622

07'41"

(10:47'05")

07'39" (+02'23")

1002 / 70625

16'56"

(11:04'01")

16'50" (+11'34")

1005 / 71630

08'40"

(11:12'41")

08'35" (+03'19")

1008 / 72639

08'11"

(11:20'52")

08'06" (+02'50")

1009 / 73648

08'41"

(11:29'33")

08'39" (+03'23")

1003 / 74652

07'56"

(11:37'29")

07'53" (+02'37")

1005 / 75658

10'22"

(11:47'51")

10'22" (+05'06")

999 / 76658

08'22"

(11:56'13")

08'16" (+03'00")

1010 / 77668

08'05"

(12:04'18")

08'03" (+02'47")

1003 / 78672

09'11"

(12:13'29")

09'02" (+03'46")

1015 / 79688

07'35"

(12:21'04")

07'29" (+02'13")

1012 / 80701

繼冬山河50K、鎮西堡73K、南橫78K，超馬小四喜已三場入帳，4/18北臉50K若順利達陣，超馬小四喜將拼湊完成^^

賽前宣言: 玩賽完賽

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 416.36 km

丫拖黑39號累積 : 1599.9 km

XT 上傳 | 9 years ago

Hamis Huang, 陳瑞仁和其他 17 人說推

留言

觀看另 2 則留言

Jason 恭喜祖湘哥順利完賽!!!

2015-03-10 15:49 ·

遇見恭喜超馬完賽喔～

2015-03-10 17:17 ·


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'58"	00:07'58"
2	10'25"	00:18'23"
3	08'40"	00:27'03"
4	08'22"	00:35'25"
5	09'41"	00:45'06"
6	09'55"	00:55'01"
7	09'05"	01:04'06"
8	08'19"	01:12'25"
9	10'08"	01:22'33"
10	07'10"	01:29'43"
11	09'24"	01:39'07"
12	07'37"	01:46'44"
13	07'51"	01:54'35"
14	09'30"	02:04'05"
15	09'12"	02:13'17"
16	09'09"	02:22'26"
17	08'08"	02:30'34"
18	07'55"	02:38'29"
19	11'10"	02:49'39"
20	08'56"	02:58'35"
21	09'35"	03:08'10"
22	08'14"	03:16'24"
23	10'11"	03:26'35"
24	10'42"	03:37'17"
25	10'05"	03:47'22"
26	08'05"	03:55'27"
27	09'37"	04:05'04"
28	13'16"	04:18'20"
29	07'11"	04:25'31"
30	10'17"	04:35'48"
31	11'12"	04:47'00"
32	10'53"	04:57'53"
33	18'38"	05:16'31"
34	07'09"	05:23'40"
35	11'00"	05:34'40"
36	11'21"	05:46'01"
37	15'41"	06:01'42"
38	12'28"	06:14'10"
39	12'18"	06:26'28"
40	13'09"	06:39'37"
41	22'09"	07:01'46"
42	06'39"	07:08'25"
43	06'17"	07:14'42"
44	06'18"	07:21'00"
45	06'25"	07:27'25"
46	06'24"	07:33'49"
47	06'29"	07:40'18"
48	07'05"	07:47'23"
49	06'16"	07:53'39"
50	06'15"	07:59'54"
51	06'25"	08:06'19"
52	06'25"	08:12'44"
53	05'27"	08:18'11"
54	06'11"	08:24'22"
55	08'30"	08:32'52"
56	04'38"	08:37'30"
57	10'47"	08:48'17"
58	10'03"	08:58'20"
59	15'08"	09:13'28"
60	09'57"	09:23'25"
61	08'08"	09:31'33"
62	06'18"	09:37'51"
63	08'32"	09:46'23"
64	07'37"	09:54'00"
65	08'01"	10:02'01"
66	07'54"	10:09'55"
67	11'24"	10:21'19"
68	07'32"	10:28'51"
69	05'38"	10:34'29"
70	07'16"	10:41'45"
71	17'38"	10:59'23"
72	07'47"	11:07'10"
73	09'06"	11:16'16"
74	07'42"	11:23'58"
75	08'27"	11:32'25"
76	07'37"	11:40'02"
77	10'31"	11:50'33"
78	08'39"	11:59'12"
79	07'56"	12:07'08"
80	08'44"	12:15'52"
81	07'22"	12:23'14"
80.4	-2'-39"	12:24'44"