Charles 2023/03/04 訓練日誌

Charles 台北市
ID 392903

19 位追隨者

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Charles

50.0 km | 05:07:17 | 06:08/km | 第16馬

2023 開廣飛跑盃陽明山超級馬拉松

官方成績
日期	2023-03-04
成績	05:07:17
總名次	- / -
分組名次	- / -
平均速度	06:08/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'39")

00:28'39" (+03'06")

01:04'26" (+06'27")

10 km

(01:04'26")

00:35'47" (+10'14")

15 km

(01:31'51")

00:27'25" (+01'52")

00:57'59"

20 km

(02:02'25")

00:30'34" (+05'01")

25 km

(02:30'31")

00:28'06" (+02'33")

01:02'36" (+04'37")

30 km

(03:05'01")

00:34'30" (+08'57")

35 km

(03:41'01")

00:36'00" (+10'27")

01:14'26" (+16'27")

40 km

(04:19'27")

00:38'26" (+12'53")

45 km

(04:45'00")

00:25'33"

00:00'00"

Finish

(05:07:17)

日期: 2023-03-04 06:00 - 總爬升: 1290 m - 平均心率: 148 - 卡路里: 3330 Cal - 平均步頻: 172 - 溫度: 17°C - 濕度: 77%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'17"

(06'17")

06'17" (+01'27")

1000 / 1000

06'43"

(13'00")

06'43" (+01'53")

1000 / 2000

06'19"

(19'19")

06'19" (+01'29")

1000 / 3000

06'22"

(25'42")

06'22" (+01'32")

1000 / 4000

06'56"

(32'39")

06'56" (+02'06")

1000 / 5000

展開計圈分析

06'21"

(39'00")

06'21" (+01'31")

1000 / 6000

07'15"

(46'16")

07'15" (+02'25")

1000 / 7000

07'30"

(53'46")

07'30" (+02'40")

1000 / 8000

07'07"

(01:00'54")

07'07" (+02'17")

1000 / 9000

07'32"

(01:08'26")

07'32" (+02'42")

1000 / 10000

05'50"

(01:14'17")

05'50" (+01'00")

1000 / 11000

05'16"

(01:19'34")

05'16" (+00'26")

1000 / 12000

05'06"

(01:24'40")

05'06" (+00'16")

1000 / 13000

05'23"

(01:30'03")

05'23" (+00'33")

1000 / 14000

05'48"

(01:35'51")

05'48" (+00'58")

1000 / 15000

05'38"

(01:41'30")

05'38" (+00'48")

1000 / 16000

05'41"

(01:47'11")

05'41" (+00'51")

1000 / 17000

06'02"

(01:53'13")

06'02" (+01'12")

1000 / 18000

05'18"

(01:58'32")

05'18" (+00'28")

1000 / 19000

07'52"

(02:06'25")

07'52" (+03'02")

1000 / 20000

06'50"

(02:13'16")

06'50" (+02'00")

1000 / 21000

05'01"

(02:18'17")

05'01" (+00'11")

1000 / 22000

05'12"

(02:23'29")

05'12" (+00'22")

1000 / 23000

05'11"

(02:28'41")

05'11" (+00'21")

1000 / 24000

05'50"

(02:34'31")

05'50" (+01'00")

1000 / 25000

07'33"

(02:42'04")

07'33" (+02'43")

1000 / 26000

07'45"

(02:49'50")

07'45" (+02'55")

1000 / 27000

06'49"

(02:56'39")

06'49" (+01'59")

1000 / 28000

05'52"

(03:02'31")

05'52" (+01'02")

1000 / 29000

06'29"

(03:09'01")

06'29" (+01'39")

1000 / 30000

08'07"

(03:17'09")

08'07" (+03'17")

1000 / 31000

06'17"

(03:23'27")

06'17" (+01'27")

1000 / 32000

06'54"

(03:30'21")

06'54" (+02'04")

1000 / 33000

07'28"

(03:37'49")

07'28" (+02'38")

1000 / 34000

07'11"

(03:45'01")

07'11" (+02'21")

1000 / 35000

08'22"

(03:53'23")

08'22" (+03'32")

1000 / 36000

08'33"

(04:01'56")

08'33" (+03'43")

1000 / 37000

09'18"

(04:11'14")

09'18" (+04'28")

1000 / 38000

07'19"

(04:18'34")

07'19" (+02'29")

1000 / 39000

04'53"

(04:23'27")

04'53" (+00'03")

1000 / 40000

04'54"

(04:28'21")

04'54" (+00'04")

1000 / 41000

04'50"

(04:33'12")

04'50"

1000 / 42000

05'07"

(04:38'20")

05'07" (+00'17")

1000 / 43000

05'25"

(04:43'45")

05'25" (+00'35")

1000 / 44000

05'14"

(04:49'00")

05'14" (+00'24")

1000 / 45000

04'56"

(04:53'56")

04'56" (+00'06")

1000 / 46000

04'58"

(04:58'55")

04'58" (+00'08")

1000 / 47000

05'07"

(05:04'02")

05'07" (+00'17")

1000 / 48000

03'14"

(05:07'17")

05'07" (+00'17")

632 / 48632

賽前宣言: 無傷完賽

賽後評分: 規劃良好，志工熱情
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~133	65~79%
2:M馬拉松配速區	133~150	79~89%
3:T乳酸耐力區	150~155	89~92%
4:A無氧耐力區	155~164	92~97.5%
5:I最大耗氧區	164~169	97.5~100%
最大心率為169 點此去設定最大心率

3月累積里程 : 212.05 km

BROOKS Levitate 6 累積 : 839.8 km

TCX 2.0 上傳 | 1 year ago

黃亮中和 T.J. Su 說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	02'17"	00:02'17"
2	06'43"	00:09'00"
3	06'19"	00:15'19"
4	06'23"	00:21'42"
5	06'57"	00:28'39"
6	06'21"	00:35'00"
7	07'16"	00:42'16"
8	07'30"	00:49'46"
9	07'08"	00:56'54"
10	07'32"	01:04'26"
11	05'51"	01:10'17"
12	05'17"	01:15'34"
13	05'06"	01:20'40"
14	05'23"	01:26'03"
15	05'48"	01:31'51"
16	05'39"	01:37'30"
17	05'41"	01:43'11"
18	06'02"	01:49'13"
19	05'19"	01:54'32"
20	07'53"	02:02'25"
21	06'51"	02:09'16"
22	05'01"	02:14'17"
23	05'12"	02:19'29"
24	05'12"	02:24'41"
25	05'50"	02:30'31"
26	07'34"	02:38'05"
27	07'45"	02:45'50"
28	06'49"	02:52'39"
29	05'52"	02:58'31"
30	06'30"	03:05'01"
31	08'08"	03:13'09"
32	06'18"	03:19'27"
33	06'54"	03:26'21"
34	07'28"	03:33'49"
35	07'12"	03:41'01"
36	08'22"	03:49'23"
37	08'33"	03:57'56"
38	09'18"	04:07'14"
39	07'20"	04:14'34"
40	04'53"	04:19'27"
41	04'55"	04:24'22"
42	04'50"	04:29'12"
43	05'08"	04:34'20"
44	05'25"	04:39'45"
45	05'15"	04:45'00"
46	04'56"	04:49'56"
47	04'59"	04:54'55"
48	05'08"	05:00'03"
48.6	05'06"	05:03'17"