龔啟銘 2023/03/11 訓練日誌

龔啟銘高雄
ID 284590

30 位追隨者

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龔啟銘

45.0 km | 05:35:14 | 07:26/km | 第58馬

2023 第12屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2023-03-11
成績	05:35:14
總名次	- / -
分組名次	- / -
平均速度	07:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'00")

00:32'00"

01:05'41"

10 km

(01:05'41")

00:33'41" (+01'41")

15 km

(01:43'38")

00:37'57" (+05'57")

01:17'37" (+11'56")

20 km

(02:23'18")

00:39'40" (+07'40")

25 km

(03:00'57")

00:37'39" (+05'39")

01:16'52" (+11'11")

30 km

(03:40'10")

00:39'13" (+07'13")

35 km

(04:18'41")

00:38'31" (+06'31")

01:15'48" (+10'07")

40 km

(04:55'58")

00:37'17" (+05'17")

45 km

(05:35'10")

00:39'12" (+07'12")

00:00'00"

Finish

(05:35:14)

日期: 2023-03-11 07:00 - 總爬升: 814 m - 地點: 關山鎮天后宮 - 天氣: 熱 - 平均心率: 154 - 卡路里: 3008 Cal - 平均步頻: 162 - 溫度: 18°C - 濕度: 69%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'24"

(06'24")

06'24" (+00'47")

1000 / 1000

06'29"

(12'54")

06'29" (+00'52")

1000 / 2000

06'25"

(19'20")

06'25" (+00'48")

1000 / 3000

06'22"

(25'43")

06'22" (+00'45")

1000 / 4000

06'16"

(31'59")

06'16" (+00'39")

1000 / 5000

展開計圈分析

06'31"

(38'31")

06'31" (+00'54")

1000 / 6000

06'26"

(44'57")

06'26" (+00'49")

1000 / 7000

07'41"

(52'39")

07'41" (+02'04")

1000 / 8000

06'35"

(59'14")

06'35" (+00'58")

1000 / 9000

06'25"

(01:05'40")

06'25" (+00'48")

1000 / 10000

07'54"

(01:13'35")

07'54" (+02'17")

1000 / 11000

08'19"

(01:21'55")

08'19" (+02'42")

1000 / 12000

06'57"

(01:28'52")

06'57" (+01'20")

1000 / 13000

06'46"

(01:35'39")

06'46" (+01'09")

1000 / 14000

07'58"

(01:43'37")

07'58" (+02'21")

1000 / 15000

05'37"

(01:49'15")

05'37"

1000 / 16000

07'51"

(01:57'06")

07'51" (+02'14")

1000 / 17000

06'55"

(02:04'01")

06'55" (+01'18")

1000 / 18000

08'35"

(02:12'37")

08'35" (+02'58")

1000 / 19000

10'22"

(02:22'59")

10'22" (+04'45")

1000 / 20000

08'24"

(02:31'23")

08'24" (+02'47")

1000 / 21000

09'00"

(02:40'24")

09'00" (+03'23")

1000 / 22000

08'23"

(02:48'48")

08'23" (+02'46")

1000 / 23000

06'11"

(02:54'59")

06'11" (+00'34")

1000 / 24000

05'56"

(03:00'56")

05'56" (+00'19")

1000 / 25000

07'23"

(03:08'19")

07'23" (+01'46")

1000 / 26000

06'12"

(03:14'32")

06'12" (+00'35")

1000 / 27000

07'57"

(03:22'29")

07'57" (+02'20")

1000 / 28000

08'41"

(03:31'11")

08'41" (+03'04")

1000 / 29000

08'58"

(03:40'09")

08'58" (+03'21")

1000 / 30000

07'56"

(03:48'06")

07'56" (+02'19")

1000 / 31000

07'37"

(03:55'44")

07'37" (+02'00")

1000 / 32000

07'30"

(04:03'14")

07'30" (+01'53")

1000 / 33000

07'19"

(04:10'33")

07'19" (+01'42")

1000 / 34000

08'06"

(04:18'40")

08'06" (+02'29")

1000 / 35000

07'55"

(04:26'35")

07'55" (+02'18")

1000 / 36000

07'24"

(04:34'00")

07'24" (+01'47")

1000 / 37000

06'39"

(04:40'39")

06'39" (+01'02")

1000 / 38000

08'00"

(04:48'39")

08'00" (+02'23")

1000 / 39000

07'18"

(04:55'57")

07'18" (+01'41")

1000 / 40000

07'53"

(05:03'51")

07'53" (+02'16")

1000 / 41000

08'48"

(05:12'39")

08'48" (+03'11")

1000 / 42000

07'26"

(05:20'06")

07'26" (+01'49")

1000 / 43000

07'24"

(05:27'31")

07'24" (+01'47")

1000 / 44000

07'38"

(05:35'10")

07'38" (+02'01")

1000 / 45000

第58馬

賽前宣言: 加油

賽後評分: OK
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	113~137	65~79%
2:M馬拉松配速區	137~154	79~89%
3:T乳酸耐力區	154~160	89~92%
4:A無氧耐力區	160~169	92~97.5%
5:I最大耗氧區	169~174	97.5~100%
最大心率為174 點此去設定最大心率

3月累積里程 : 143.16 km

母子鱷魚3代（寶藍）012 SIZE40 累積 : 813.5 km

TCX 2.0 上傳 | 1 year ago

龔啟銘, 陳孫文和其他 4 人說推

留言


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'25"	00:06'25"
2	06'30"	00:12'55"
3	06'26"	00:19'21"
4	06'23"	00:25'44"
5	06'16"	00:32'00"
6	06'31"	00:38'31"
7	06'27"	00:44'58"
8	07'41"	00:52'39"
9	06'36"	00:59'15"
10	06'26"	01:05'41"
11	07'55"	01:13'36"
12	08'19"	01:21'55"
13	06'58"	01:28'53"
14	06'47"	01:35'40"
15	07'58"	01:43'38"
16	05'37"	01:49'15"
17	07'51"	01:57'06"
18	06'55"	02:04'01"
19	08'36"	02:12'37"
20	10'41"	02:23'18"
21	09'19"	02:32'37"
22	07'48"	02:40'25"
23	08'23"	02:48'48"
24	06'12"	02:55'00"
25	05'57"	03:00'57"
26	07'23"	03:08'20"
27	06'12"	03:14'32"
28	07'58"	03:22'30"
29	08'41"	03:31'11"
30	08'59"	03:40'10"
31	07'57"	03:48'07"
32	07'38"	03:55'45"
33	07'30"	04:03'15"
34	07'19"	04:10'34"
35	08'07"	04:18'41"
36	07'55"	04:26'36"
37	07'24"	04:34'00"
38	06'39"	04:40'39"
39	08'01"	04:48'40"
40	07'18"	04:55'58"
41	07'53"	05:03'51"
42	08'49"	05:12'40"
43	07'26"	05:20'06"
44	07'25"	05:27'31"
45	07'39"	05:35'10"
45.0	05'37"	05:35'15"