◕‿◕ RS 2019/11/01 訓練日誌 | Marathon's World

◕‿◕ RS 高雄
ID 131625

28 位追隨者

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313.4 km | 03:15:21 | 96.2 km/h

日期: 2019-11-01 08:47 - 總爬升: 826 m - 平均心率: 64 - 卡路里: 1318 Cal

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

01:40'03"

(01:40'03")

30.00 (-227.14)

50000 / 50000

2

13'56"

(01:54'00")

225.00 (-32.14)

50000 / 100000

3

15'05"

(02:09'05")

200.00 (-57.14)

50000 / 150000

4

12'10"

(02:21'16")

257.14

50000 / 200000

5

14'46"

(02:36'03")

211.76 (-45.38)

50000 / 250000

展開計圈分析

心率區間	心跳數	心率等級
1:E有氧耐力區	116~141	65~79%
2:M馬拉松配速區	141~159	79~89%
3:T乳酸耐力區	159~164	89~92%
4:A無氧耐力區	164~174	92~97.5%
5:I最大耗氧區	174~179	97.5~100%
最大心率為179 點此去設定最大心率

TCX 2.0 上傳 | 5 years ago

夏言暖, Gordon sung 和其他 1 人說推

·


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	11'36"	00:11'36"
2	31'50"	00:43'26"
3	04'38"	00:48'04"
4	03'04"	00:51'08"
5	02'37"	00:53'45"
6	02'47"	00:56'32"
7	04'41"	01:01'13"
8	01'21"	01:02'34"
9	01'37"	01:04'11"
10	273'24"	05:37'35"
11	02'50"	05:40'25"
12	00'17"	05:40'42"
13	00'29"	05:41'11"
14	00'01"	05:41'12"
15	00'06"	05:41'18"
16	00'33"	05:41'51"
17	00'10"	05:42'01"
18	00'09"	05:42'10"
19	00'10"	05:42'20"
20	00'09"	05:42'29"
21	00'08"	05:42'37"
22	01'43"	05:44'20"
23	00'06"	05:44'26"
24	00'07"	05:44'33"
25	00'07"	05:44'40"
26	00'07"	05:44'47"
27	00'07"	05:44'54"
28	00'06"	05:45'00"
29	00'06"	05:45'06"
30	00'06"	05:45'12"
31	00'06"	05:45'18"
32	245'19"	09:50'37"
33	00'58"	09:51'35"
34	01'53"	09:53'28"
35	01'05"	09:54'33"
36	02'41"	09:57'14"
37	28'07"	10:25'21"
38	00'01"	10:25'22"
39	00'02"	10:25'24"
40	00'15"	10:25'39"
41	01'13"	10:26'52"
42	00'01"	10:26'53"
43	00'01"	10:26'54"
44	00'02"	10:26'56"
45	00'17"	10:27'13"
46	00'47"	10:28'00"
47	00'01"	10:28'01"
48	00'01"	10:28'02"
49	00'11"	10:28'13"
50	00'13"	10:28'26"
51	00'14"	10:28'40"
52	00'14"	10:28'54"
53	00'14"	10:29'08"
54	00'13"	10:29'21"
55	00'13"	10:29'34"
56	00'13"	10:29'47"
57	00'12"	10:29'59"
58	00'13"	10:30'12"
59	03'17"	10:33'29"
60	02'28"	10:35'57"
61	00'01"	10:35'58"
62	00'01"	10:35'59"
63	00'01"	10:36'00"
64	00'01"	10:36'01"
65	00'01"	10:36'02"
66	00'01"	10:36'03"
67	00'33"	10:36'36"
68	00'33"	10:37'09"
69	00'24"	10:37'33"
70	00'22"	10:37'55"
71	00'32"	10:38'27"
72	00'37"	10:39'04"
73	00'01"	10:39'05"
74	00'04"	10:39'09"
75	05'31"	10:44'40"
76	00'01"	10:44'41"
77	05'27"	10:50'08"
78	00'01"	10:50'09"
79	00'01"	10:50'10"
80	00'01"	10:50'11"
81	00'01"	10:50'12"
82	00'01"	10:50'13"
83	00'01"	10:50'14"
84	00'01"	10:50'15"
85	00'01"	10:50'16"
86	00'01"	10:50'17"
87	00'01"	10:50'18"
88	00'01"	10:50'19"
89	00'01"	10:50'20"
90	00'01"	10:50'21"
91	00'01"	10:50'22"
92	00'01"	10:50'23"
93	00'01"	10:50'24"
94	00'01"	10:50'25"
95	00'01"	10:50'26"
96	00'01"	10:50'27"
97	00'01"	10:50'28"
98	00'01"	10:50'29"
99	00'01"	10:50'30"
100	00'01"	10:50'31"
101	00'01"	10:50'32"
102	00'08"	10:50'40"
103	00'13"	10:50'53"
104	00'12"	10:51'05"
105	00'13"	10:51'18"
106	00'12"	10:51'30"
107	00'14"	10:51'44"
108	00'13"	10:51'57"
109	00'14"	10:52'11"
110	00'14"	10:52'25"
111	00'13"	10:52'38"
112	00'13"	10:52'51"
113	00'13"	10:53'04"
114	03'16"	10:56'20"
115	00'12"	10:56'32"
116	00'01"	10:56'33"
117	00'01"	10:56'34"
118	00'01"	10:56'35"
119	00'01"	10:56'36"
120	00'01"	10:56'37"
121	00'01"	10:56'38"
122	00'01"	10:56'39"
123	00'01"	10:56'40"
124	00'01"	10:56'41"
125	00'01"	10:56'42"
126	00'01"	10:56'43"
127	00'01"	10:56'44"
128	00'11"	10:56'55"
129	00'19"	10:57'14"
130	00'22"	10:57'36"
131	00'32"	10:58'08"
132	04'02"	11:02'10"
133	00'33"	11:02'43"
134	00'23"	11:03'06"
135	00'21"	11:03'27"
136	00'18"	11:03'45"
137	04'18"	11:08'03"
138	00'01"	11:08'04"
139	00'01"	11:08'05"
140	00'08"	11:08'13"
141	00'01"	11:08'14"
142	00'01"	11:08'15"
143	00'01"	11:08'16"
144	00'01"	11:08'17"
145	00'01"	11:08'18"
146	00'01"	11:08'19"
147	00'01"	11:08'20"
148	00'01"	11:08'21"
149	00'01"	11:08'22"
150	00'01"	11:08'23"
151	00'01"	11:08'24"
152	00'01"	11:08'25"
153	00'13"	11:08'38"
154	00'14"	11:08'52"
155	00'14"	11:09'06"
156	00'14"	11:09'20"
157	00'14"	11:09'34"
158	00'15"	11:09'49"
159	00'14"	11:10'03"
160	00'15"	11:10'18"
161	00'14"	11:10'32"
162	00'15"	11:10'47"
163	00'15"	11:11'02"
164	00'14"	11:11'16"
165	00'15"	11:11'31"
166	00'15"	11:11'46"
167	00'14"	11:12'00"
168	00'15"	11:12'15"
169	00'15"	11:12'30"
170	00'15"	11:12'45"
171	00'15"	11:13'00"
172	00'15"	11:13'15"
173	00'15"	11:13'30"
174	00'15"	11:13'45"
175	00'15"	11:14'00"
176	00'15"	11:14'15"
177	00'15"	11:14'30"
178	00'15"	11:14'45"
179	00'15"	11:15'00"
180	00'15"	11:15'15"
181	00'16"	11:15'31"
182	00'15"	11:15'46"
183	00'15"	11:16'01"
184	00'15"	11:16'16"
185	00'15"	11:16'31"
186	00'16"	11:16'47"
187	00'15"	11:17'02"
188	00'15"	11:17'17"
189	00'16"	11:17'33"
190	00'15"	11:17'48"
191	00'15"	11:18'03"
192	00'16"	11:18'19"
193	00'15"	11:18'34"
194	00'15"	11:18'49"
195	00'16"	11:19'05"
196	00'15"	11:19'20"
197	00'16"	11:19'36"
198	00'15"	11:19'51"
199	00'15"	11:20'06"
200	00'16"	11:20'22"
201	00'15"	11:20'37"
202	00'16"	11:20'53"
203	00'15"	11:21'08"
204	00'16"	11:21'24"
205	00'16"	11:21'40"
206	00'15"	11:21'55"
207	00'15"	11:22'10"
208	00'16"	11:22'26"
209	00'17"	11:22'43"
210	00'16"	11:22'59"
211	00'16"	11:23'15"
212	00'17"	11:23'32"
213	00'18"	11:23'50"
214	00'20"	11:24'10"
215	00'30"	11:24'40"
216	03'30"	11:28'10"
217	00'36"	11:28'46"
218	00'24"	11:29'10"
219	00'20"	11:29'30"
220	00'18"	11:29'48"
221	00'17"	11:30'05"
222	00'15"	11:30'20"
223	00'16"	11:30'36"
224	00'14"	11:30'50"
225	00'14"	11:31'04"
226	00'14"	11:31'18"
227	00'14"	11:31'32"
228	00'14"	11:31'46"
229	00'13"	11:31'59"
230	00'14"	11:32'13"
231	00'13"	11:32'26"
232	00'14"	11:32'40"
233	00'14"	11:32'54"
234	00'13"	11:33'07"
235	00'14"	11:33'21"
236	00'14"	11:33'35"
237	00'13"	11:33'48"
238	00'14"	11:34'02"
239	00'14"	11:34'16"
240	00'14"	11:34'30"
241	00'14"	11:34'44"
242	00'14"	11:34'58"
243	00'14"	11:35'12"
244	00'14"	11:35'26"
245	00'14"	11:35'40"
246	00'14"	11:35'54"
247	00'15"	11:36'09"
248	00'14"	11:36'23"
249	00'14"	11:36'37"
250	00'14"	11:36'51"
251	00'14"	11:37'05"
252	00'14"	11:37'19"
253	00'14"	11:37'33"
254	00'14"	11:37'47"
255	00'14"	11:38'01"
256	00'14"	11:38'15"
257	00'14"	11:38'29"
258	00'14"	11:38'43"
259	00'15"	11:38'58"
260	00'14"	11:39'12"
261	00'14"	11:39'26"
262	00'14"	11:39'40"
263	00'15"	11:39'55"
264	00'14"	11:40'09"
265	00'15"	11:40'24"
266	00'14"	11:40'38"
267	00'15"	11:40'53"
268	00'14"	11:41'07"
269	00'15"	11:41'22"
270	00'14"	11:41'36"
271	00'14"	11:41'50"
272	00'15"	11:42'05"
273	00'15"	11:42'20"
274	00'16"	11:42'36"
275	00'16"	11:42'52"
276	00'20"	11:43'12"
277	00'25"	11:43'37"
278	03'10"	11:46'47"
279	00'50"	11:47'37"
280	00'26"	11:48'03"
281	00'21"	11:48'24"
282	00'18"	11:48'42"
283	00'17"	11:48'59"
284	00'16"	11:49'15"
285	00'15"	11:49'30"
286	00'14"	11:49'44"
287	00'14"	11:49'58"
288	00'13"	11:50'11"
289	00'13"	11:50'24"
290	00'13"	11:50'37"
291	00'13"	11:50'50"
292	00'13"	11:51'03"
293	00'12"	11:51'15"
294	00'12"	11:51'27"
295	00'12"	11:51'39"
296	00'13"	11:51'52"
297	00'12"	11:52'04"
298	00'13"	11:52'17"
299	00'14"	11:52'31"
300	00'15"	11:52'46"
301	00'17"	11:53'03"
302	00'21"	11:53'24"
303	00'24"	11:53'48"
304	00'29"	11:54'17"
305	00'32"	11:54'49"
306	00'33"	11:55'22"
307	00'33"	11:55'55"
308	00'31"	11:56'26"
309	01'05"	11:57'31"
310	39'08"	12:36'39"
311	03'29"	12:40'08"
312	01'44"	12:41'52"
313	03'59"	12:45'51"
313.4	04'40"	12:47'41"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

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13.0 km | 01:28:45 | 06:49/km

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1.5 km | 00:22:36 | 14:57/km

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8.9 km | 00:42:01 | 12.8 km/h

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3.2 km | 00:10:24 | 18.7 km/h

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10.1 km | 00:49:46 | 04:55/km

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10.1 km | 00:49:06 | 04:51/km