浪人 2013/11/15 訓練日誌 | Marathon's World

浪人香港
ID 60167

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104.5 km | 32:27:05 | 18:37/km

日期: 2013-11-15 14:00 - 總爬升: 3701 m - 平均心率: 124 - 卡路里: 5644 Cal - 溫度: 23°C - 濕度: 74%

Pace: 13'12" / 11'50" / 11'05" / 10'44" / 10'48" / 11'00" / 10'39" / 10'27" / 10'45" / 14'16" / 12'38" / 16'01" / 21'49" / 14'09" / 14'11" / 14'01" / 16'16" / 11'55" / 11'24" / 11'03" / 11'26" / 10'26" / 11'30" / 18'02" / 16'35" / 36'49" / 23'51" / 17'50" / 14'53" / 16'17" / 20'52" / 22'31" / 21'56" / 14'21" / 20'53" / 60'32" / 14'24" / 13'28" / 21'14" / 24'53" / 19'00" / 18'47" / 13'06" / 15'40" / 18'01" / 20'16" / 18'08" / 20'48" / 41'40" / 16'25" / 13'59" / 12'56" / 31'44" / 14'18" / 18'27" / 17'06" / 29'45" / 15'30" / 13'16" / 17'25" / 13'54" / 13'12" / 15'40" / 14'34" / 74'28" / 21'45" / 31'22" / 29'10" / 23'05" / 18'55" / 20'01" / 21'29" / 46'11" / 19'07" / 19'06" / 19'19" / 18'15" / 13'54" / 14'10" / 13'21" / 13'36" / 34'27" / 50'02" / 20'05" / 13'07" / 12'24" / 12'19" / 12'08" / 13'01" / 11'57" / 11'33" / 11'50" / 21'33" / 13'36" / 13'46" / 14'47" / 14'33" / 15'19" / 27'24" / 18'02" / 19'20" / 15'03" / 14'58" / 15'47" / 15'52" /

香港

浪人

·

OXfam TrailWalker 2013

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

11月累積里程 : 183.42 km

Salomon XT Wings 3 累積 : 201.2 km

GPX 上傳 | 10 years ago

Ip Sau Sing （Tommy ), 悠跑andy 和其他 14 人說推

·


	目標心跳區間: 118~ 155

里程 (km)	配速 (/km)	時間 (累計時間)
1	13'12"	00:13'12"
2	11'50"	00:25'02"
3	11'05"	00:36'07"
4	10'44"	00:46'51"
5	10'48"	00:57'39"
6	11'00"	01:08'39"
7	10'39"	01:19'18"
8	10'27"	01:29'45"
9	10'45"	01:40'30"
10	14'16"	01:54'46"
11	12'38"	02:07'24"
12	16'01"	02:23'25"
13	21'49"	02:45'14"
14	14'09"	02:59'23"
15	14'11"	03:13'34"
16	14'01"	03:27'35"
17	16'16"	03:43'51"
18	11'55"	03:55'46"
19	11'24"	04:07'10"
20	11'03"	04:18'13"
21	11'26"	04:29'39"
22	10'26"	04:40'05"
23	11'30"	04:51'35"
24	18'02"	05:09'37"
25	16'35"	05:26'12"
26	36'49"	06:03'01"
27	23'51"	06:26'52"
28	17'50"	06:44'42"
29	14'53"	06:59'35"
30	16'17"	07:15'52"
31	20'52"	07:36'44"
32	22'31"	07:59'15"
33	21'56"	08:21'11"
34	14'21"	08:35'32"
35	20'53"	08:56'25"
36	60'32"	09:56'57"
37	14'24"	10:11'21"
38	13'28"	10:24'49"
39	21'14"	10:46'03"
40	24'53"	11:10'56"
41	19'00"	11:29'56"
42	18'47"	11:48'43"
43	13'06"	12:01'49"
44	15'40"	12:17'29"
45	18'01"	12:35'30"
46	20'16"	12:55'46"
47	18'08"	13:13'54"
48	20'48"	13:34'42"
49	41'40"	14:16'22"
50	16'25"	14:32'47"
51	13'59"	14:46'46"
52	12'56"	14:59'42"
53	31'44"	15:31'26"
54	14'18"	15:45'44"
55	18'27"	16:04'11"
56	17'06"	16:21'17"
57	29'45"	16:51'02"
58	15'30"	17:06'32"
59	13'16"	17:19'48"
60	17'25"	17:37'13"
61	13'54"	17:51'07"
62	13'12"	18:04'19"
63	15'40"	18:19'59"
64	14'34"	18:34'33"
65	74'28"	19:49'01"
66	21'45"	20:10'46"
67	31'22"	20:42'08"
68	29'10"	21:11'18"
69	23'05"	21:34'23"
70	18'55"	21:53'18"
71	20'01"	22:13'19"
72	21'29"	22:34'48"
73	46'11"	23:20'59"
74	19'07"	23:40'06"
75	19'06"	23:59'12"
76	19'19"	24:18'31"
77	18'15"	24:36'46"
78	13'54"	24:50'40"
79	14'10"	25:04'50"
80	13'21"	25:18'11"
81	13'36"	25:31'47"
82	34'27"	26:06'14"
83	50'02"	26:56'16"
84	20'05"	27:16'21"
85	13'07"	27:29'28"
86	12'24"	27:41'52"
87	12'19"	27:54'11"
88	12'08"	28:06'19"
89	13'01"	28:19'20"
90	11'57"	28:31'17"
91	11'33"	28:42'50"
92	11'50"	28:54'40"
93	21'33"	29:16'13"
94	13'36"	29:29'49"
95	13'46"	29:43'35"
96	14'47"	29:58'22"
97	14'33"	30:12'55"
98	15'19"	30:28'14"
99	27'24"	30:55'38"
100	18'02"	31:13'40"
101	19'20"	31:33'00"
102	15'03"	31:48'03"
103	14'58"	32:03'01"
104	15'47"	32:18'48"
104.5	15'51"	32:27'05"

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