Jason Song 2023/09/17 訓練日誌

Jason Song 台南
ID 318953

25 位追隨者

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Jason Song

100.0 km | 14:59:58 | 08:59/km | 第95馬

2023 華山論劍湖超級馬拉松

官方成績
日期	2023-09-17
成績	14:59:58
總名次	- / -
分組名次	- / -
平均速度	08:59/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:41'04")

00:41'04" (+05'10")

01:28'41" (+11'10")

10 km

(01:28'41")

00:47'37" (+11'43")

15 km

(02:13'33")

00:44'52" (+08'58")

01:24'25" (+06'54")

20 km

(02:53'06")

00:39'33" (+03'39")

25 km

(03:29'00")

00:35'54"

01:17'31"

30 km

(04:10'37")

00:41'37" (+05'43")

35 km

(04:53'45")

00:43'08" (+07'14")

01:23'19" (+05'48")

40 km

(05:33'56")

00:40'11" (+04'17")

45 km

(06:19'26")

00:45'30" (+09'36")

01:34'54" (+17'23")

50 km

(07:08'50")

00:49'24" (+13'30")

55 km

(07:54'34")

00:45'44" (+09'50")

01:27'19" (+09'48")

60 km

(08:36'09")

00:41'35" (+05'41")

65 km

(09:27'32")

00:51'23" (+15'29")

01:32'23" (+14'52")

70 km

(10:08'32")

00:41'00" (+05'06")

75 km

(10:57'26")

00:48'54" (+13'00")

01:47'30" (+29'59")

80 km

(11:56'02")

00:58'36" (+22'42")

85 km

(12:44'45")

00:48'43" (+12'49")

01:37'10" (+19'39")

90 km

(13:33'12")

00:48'27" (+12'33")

95 km

(14:13'19")

00:40'07" (+04'13")

01:24'58" (+07'27")

100 km

(14:58'10")

00:44'51" (+08'57")

Finish

(14:59:58)

日期: 2023-09-17 04:00 - 總爬升: 2184 m - 平均心率: 126 - 卡路里: 5207 Cal - 平均步頻: 154 - 溫度: 26°C - 濕度: 96%

賽後評分: 路線具有挑戰性,補給很好,賽道的指引及交管非常好,還有熱情志工,這是場優質的賽事
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	104~126	65~79%
2:M馬拉松配速區	126~142	79~89%
3:T乳酸耐力區	142~147	89~92%
4:A無氧耐力區	147~156	92~97.5%
5:I最大耗氧區	156~160	97.5~100%
最大心率為160 點此去設定最大心率

9月累積里程 : 305.59 km

Strava 上傳 | 1 year ago

瑪索和劉佐任說推

留言


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'15"	00:06'15"
2	07'11"	00:13'26"
3	07'31"	00:20'57"
4	09'07"	00:30'04"
5	11'00"	00:41'04"
6	08'16"	00:49'20"
7	09'25"	00:58'45"
8	09'23"	01:08'08"
9	12'18"	01:20'26"
10	08'15"	01:28'41"
11	07'36"	01:36'17"
12	09'23"	01:45'40"
13	10'07"	01:55'47"
14	08'52"	02:04'39"
15	08'54"	02:13'33"
16	06'37"	02:20'10"
17	08'49"	02:28'59"
18	07'04"	02:36'03"
19	09'48"	02:45'51"
20	07'15"	02:53'06"
21	06'28"	02:59'34"
22	09'51"	03:09'25"
23	07'43"	03:17'08"
24	06'01"	03:23'09"
25	05'51"	03:29'00"
26	10'29"	03:39'29"
27	06'24"	03:45'53"
28	07'17"	03:53'10"
29	09'02"	04:02'12"
30	08'25"	04:10'37"
31	08'24"	04:19'01"
32	10'14"	04:29'15"
33	10'36"	04:39'51"
34	07'46"	04:47'37"
35	06'08"	04:53'45"
36	06'01"	04:59'46"
37	08'30"	05:08'16"
38	12'24"	05:20'40"
39	05'57"	05:26'37"
40	07'19"	05:33'56"
41	08'19"	05:42'15"
42	12'17"	05:54'32"
43	07'13"	06:01'45"
44	10'07"	06:11'52"
45	07'34"	06:19'26"
46	09'49"	06:29'15"
47	10'06"	06:39'21"
48	08'17"	06:47'38"
49	08'30"	06:56'08"
50	12'42"	07:08'50"
51	11'14"	07:20'04"
52	08'11"	07:28'15"
53	06'59"	07:35'14"
54	11'20"	07:46'34"
55	08'00"	07:54'34"
56	07'30"	08:02'04"
57	07'03"	08:09'07"
58	07'07"	08:16'14"
59	12'53"	08:29'07"
60	07'02"	08:36'09"
61	08'17"	08:44'26"
62	09'44"	08:54'10"
63	08'37"	09:02'47"
64	13'27"	09:16'14"
65	11'18"	09:27'32"
66	09'07"	09:36'39"
67	08'06"	09:44'45"
68	10'04"	09:54'49"
69	06'41"	10:01'30"
70	07'02"	10:08'32"
71	08'01"	10:16'33"
72	12'58"	10:29'31"
73	07'59"	10:37'30"
74	08'50"	10:46'20"
75	11'06"	10:57'26"
76	14'41"	11:12'07"
77	12'14"	11:24'21"
78	10'15"	11:34'36"
79	07'41"	11:42'17"
80	13'45"	11:56'02"
81	08'30"	12:04'32"
82	08'04"	12:12'36"
83	09'53"	12:22'29"
84	12'15"	12:34'44"
85	10'01"	12:44'45"
86	11'17"	12:56'02"
87	08'03"	13:04'05"
88	09'28"	13:13'33"
89	11'41"	13:25'14"
90	07'58"	13:33'12"
91	07'08"	13:40'20"
92	10'02"	13:50'22"
93	06'46"	13:57'08"
94	07'55"	14:05'03"
95	08'16"	14:13'19"
96	10'45"	14:24'04"
97	08'12"	14:32'16"
98	07'46"	14:40'02"
99	08'22"	14:48'24"
100	09'46"	14:58'10"
100.2	09'33"	14:59'58"