林家治 2022/12/11 訓練日誌

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ID 296137

579 位追隨者

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林家治

全馬 | 03:58:35 | 05:39/km | 第28馬

2022 通霄濱海追風馬拉松

官方成績
日期	2022-12-11
成績	03:58:35
總名次	- / -
分組名次	- / -
平均速度	05:39/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'36")

00:26'36"

00:54'26"

10 km

(00:54'26")

00:27'50" (+01'14")

15 km

(01:22'05")

00:27'39" (+01'03")

00:56'46" (+02'20")

20 km

(01:51'12")

00:29'07" (+02'31")

25 km

(02:17'51")

00:26'39" (+00'03")

00:55'22" (+00'56")

30 km

(02:46'34")

00:28'43" (+02'07")

35 km

(03:17'11")

00:30'37" (+04'01")

00:59'18" (+04'52")

40 km

(03:45'52")

00:28'41" (+02'05")

Finish

(03:58:35)

日期: 2022-12-11 06:30 - 總爬升: 361 m - 平均心率: 159 - 卡路里: 1891 Cal - 平均步頻: 184 - 溫度: 18°C - 濕度: 84%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'14"

(05'14")

05'14" (+00'48")

1000 / 1000

05'18"

(10'32")

05'18" (+00'52")

1000 / 2000

03'00"

(13'32")

05'15" (+00'49")

571 / 2570

00'02"

(13'34")

05'18" (+00'52")

6 / 2577

00'03"

(13'38")

07'32" (+03'06")

8 / 2586

展開計圈分析

00'02"

(13'41")

04'27" (+00'01")

8 / 2594

00'00"

(13'42")

05'34" (+01'08")

2 / 2597

05'29"

(19'12")

05'29" (+01'03")

1000 / 3597

05'16"

(24'28")

05'16" (+00'50")

1000 / 4597

05'23"

(29'51")

05'23" (+00'57")

1000 / 5597

05'34"

(35'26")

05'34" (+01'08")

1000 / 6597

05'31"

(40'58")

05'31" (+01'05")

1000 / 7597

05'32"

(46'30")

05'32" (+01'06")

1000 / 8597

05'39"

(52'09")

05'39" (+01'13")

1000 / 9597

05'33"

(57'43")

05'33" (+01'07")

1000 / 10597

05'26"

(01:03'09")

05'26" (+01'00")

1000 / 11597

05'23"

(01:08'32")

05'23" (+00'57")

1000 / 12597

05'33"

(01:14'06")

05'33" (+01'07")

1000 / 13597

05'39"

(01:19'46")

05'39" (+01'13")

1000 / 14597

05'34"

(01:25'20")

05'34" (+01'08")

1000 / 15597

05'38"

(01:30'59")

05'38" (+01'12")

1000 / 16597

05'30"

(01:36'29")

05'30" (+01'04")

1000 / 17597

05'46"

(01:42'15")

05'46" (+01'20")

1000 / 18597

06'33"

(01:48'48")

06'33" (+02'07")

1000 / 19597

05'35"

(01:54'24")

05'35" (+01'09")

1000 / 20597

05'18"

(01:59'43")

05'18" (+00'52")

1000 / 21597

05'33"

(02:05'16")

05'33" (+01'07")

1000 / 22597

05'15"

(02:10'32")

05'15" (+00'49")

1000 / 23597

04'59"

(02:15'31")

04'59" (+00'33")

1000 / 24597

05'37"

(02:21'09")

05'37" (+01'11")

1000 / 25597

05'42"

(02:26'52")

05'42" (+01'16")

1000 / 26597

05'41"

(02:32'33")

05'41" (+01'15")

1000 / 27597

05'44"

(02:38'18")

05'44" (+01'18")

1000 / 28597

05'28"

(02:43'46")

05'28" (+01'02")

1000 / 29597

06'02"

(02:49'49")

06'02" (+01'36")

1000 / 30597

06'56"

(02:56'45")

06'56" (+02'30")

1000 / 31597

05'35"

(03:02'20")

05'35" (+01'09")

1000 / 32597

06'23"

(03:08'43")

06'23" (+01'57")

1000 / 33597

06'33"

(03:15'16")

06'33" (+02'07")

1000 / 34597

04'40"

(03:19'57")

04'40" (+00'14")

1000 / 35597

05'43"

(03:25'41")

05'43" (+01'17")

1000 / 36597

04'23"

(03:30'04")

10'47" (+06'21")

406 / 37004

04'26"

(03:34'30")

04'26"

1000 / 38004

05'15"

(03:39'46")

05'15" (+00'49")

1000 / 39004

06'05"

(03:45'51")

06'05" (+01'39")

1000 / 40004

00'05"

(03:45'56")

11'50" (+07'24")

7 / 40011

05'05"

(03:51'02")

05'05" (+00'39")

1000 / 41011

05'45"

(03:56'47")

05'45" (+01'19")

1000 / 42011

01'48"

(03:58'35")

04'28" (+00'02")

402 / 42414

新竹

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新竹

林家治

留言

新竹

林家治

留言

掰咖配速員，只能盡可能完成任務了

賽後評分: 海風是特色考驗個人的團隊精神及跑友互動
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	127~154	65~79%
2:M馬拉松配速區	154~174	79~89%
3:T乳酸耐力區	174~180	89~92%
4:A無氧耐力區	180~191	92~97.5%
5:I最大耗氧區	191~196	97.5~100%
最大心率為196 點此去設定最大心率

12月累積里程 : 214.34 km

Nike love r 累積 : 280.6 km

TCX 2.0 上傳 | 1 year ago

TestRunner, 許新利和其他 133 人說推

留言

觀看另 68 則留言

Angela1414 四小時列車很精準讚👍👍👍

2022-12-28 23:03 ·

1 個人推

TestRunner 當配速員精準配速💪

2023-01-04 23:10 ·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'14"	00:05'14"
2	05'18"	00:10'32"
3	05'24"	00:15'56"
4	05'26"	00:21'22"
5	05'14"	00:26'36"
6	05'32"	00:32'08"
7	05'36"	00:37'44"
8	05'30"	00:43'14"
9	05'30"	00:48'44"
10	05'42"	00:54'26"
11	05'30"	00:59'56"
12	05'21"	01:05'17"
13	05'29"	01:10'46"
14	05'45"	01:16'31"
15	05'34"	01:22'05"
16	05'33"	01:27'38"
17	05'36"	01:33'14"
18	05'38"	01:38'52"
19	06'05"	01:44'57"
20	06'15"	01:51'12"
21	05'20"	01:56'32"
22	05'24"	02:01'56"
23	05'31"	02:07'27"
24	04'59"	02:12'26"
25	05'25"	02:17'51"
26	05'38"	02:23'29"
27	05'47"	02:29'16"
28	05'45"	02:35'01"
29	05'30"	02:40'31"
30	06'03"	02:46'34"
31	05'34"	02:52'08"
32	06'57"	02:59'05"
33	05'45"	03:04'50"
34	07'46"	03:12'36"
35	04'35"	03:17'11"
36	04'45"	03:21'56"
37	08'09"	03:30'05"
38	04'26"	03:34'31"
39	05'14"	03:39'45"
40	06'07"	03:45'52"
41	05'11"	03:51'03"
42	05'43"	03:56'46"
42.4	04'25"	03:58'36"