徐俊堆 2018/12/15 訓練日誌

徐俊堆新北市
ID 7883

29 位追隨者

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徐俊堆

55.0 km | 05:24:40 | 05:54/km | 第29馬

北宜公路超級馬拉松

官方成績
日期	2018-12-15
成績	05:24:40
總名次	- / -
分組名次	- / -
平均速度	05:54/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'22")

00:29'22" (+05'18")

01:02'05" (+09'05")

10 km

(01:02'05")

00:32'43" (+08'39")

15 km

(01:32'40")

00:30'35" (+06'31")

00:55'40" (+02'40")

20 km

(01:57'45")

00:25'05" (+01'01")

25 km

(02:21'49")

00:24'04"

00:53'00"

30 km

(02:50'45")

00:28'56" (+04'52")

35 km

(03:20'49")

00:30'04" (+06'00")

01:03'31" (+10'31")

40 km

(03:54'16")

00:33'27" (+09'23")

45 km

(04:29'49")

00:35'33" (+11'29")

01:11'46" (+18'46")

50 km

(05:06'02")

00:36'13" (+12'09")

Finish

(05:24:40)

日期: 2018-12-15 07:15 - 總爬升: 960 m - 平均心率: 144 - 卡路里: 2865 Cal - 平均步頻: 184 - 溫度: 17°C - 濕度: 92% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'56"

(05'56")

05'56" (+01'33")

1000 / 1000

05'30"

(11'27")

05'30" (+01'07")

1000 / 2000

05'48"

(17'15")

05'48" (+01'25")

1000 / 3000

05'34"

(22'50")

05'34" (+01'11")

1000 / 4000

06'31"

(29'21")

06'31" (+02'08")

1000 / 5000

展開計圈分析

07'20"

(36'42")

07'20" (+02'57")

1000 / 6000

06'40"

(43'22")

06'40" (+02'17")

1000 / 7000

06'22"

(49'44")

06'22" (+01'59")

1000 / 8000

05'58"

(55'43")

05'58" (+01'35")

1000 / 9000

06'21"

(01:02'05")

06'21" (+01'58")

1000 / 10000

06'52"

(01:08'57")

06'52" (+02'29")

1000 / 11000

05'51"

(01:14'49")

05'51" (+01'28")

1000 / 12000

06'03"

(01:20'52")

06'03" (+01'40")

1000 / 13000

06'10"

(01:27'02")

06'10" (+01'47")

1000 / 14000

05'37"

(01:32'39")

05'37" (+01'14")

1000 / 15000

05'29"

(01:38'09")

05'29" (+01'06")

1000 / 16000

04'26"

(01:42'36")

04'26" (+00'03")

1000 / 17000

05'21"

(01:47'57")

05'21" (+00'58")

1000 / 18000

04'48"

(01:52'46")

04'48" (+00'25")

1000 / 19000

04'58"

(01:57'45")

04'58" (+00'35")

1000 / 20000

04'23"

(02:02'08")

04'23"

1000 / 21000

04'43"

(02:06'52")

04'43" (+00'20")

1000 / 22000

04'32"

(02:11'24")

04'32" (+00'09")

1000 / 23000

04'40"

(02:16'05")

04'40" (+00'17")

1000 / 24000

05'44"

(02:21'49")

05'44" (+01'21")

1000 / 25000

05'00"

(02:26'49")

05'00" (+00'37")

1000 / 26000

05'14"

(02:32'04")

05'14" (+00'51")

1000 / 27000

05'41"

(02:37'45")

05'41" (+01'18")

1000 / 28000

06'04"

(02:43'50")

06'04" (+01'41")

1000 / 29000

06'54"

(02:50'44")

06'54" (+02'31")

1000 / 30000

07'48"

(02:58'32")

07'48" (+03'25")

1000 / 31000

05'50"

(03:04'23")

05'50" (+01'27")

1000 / 32000

05'10"

(03:09'33")

05'10" (+00'47")

1000 / 33000

05'09"

(03:14'43")

05'09" (+00'46")

1000 / 34000

06'05"

(03:20'48")

06'05" (+01'42")

1000 / 35000

06'03"

(03:26'52")

06'03" (+01'40")

1000 / 36000

04'55"

(03:31'47")

04'55" (+00'32")

1000 / 37000

07'17"

(03:39'05")

07'17" (+02'54")

1000 / 38000

07'08"

(03:46'13")

07'08" (+02'45")

1000 / 39000

08'02"

(03:54'16")

08'02" (+03'39")

1000 / 40000

06'45"

(04:01'01")

06'45" (+02'22")

1000 / 41000

05'58"

(04:06'59")

05'58" (+01'35")

1000 / 42000

06'56"

(04:13'55")

06'56" (+02'33")

1000 / 43000

09'09"

(04:23'05")

09'09" (+04'46")

1000 / 44000

06'43"

(04:29'48")

06'43" (+02'20")

1000 / 45000

09'21"

(04:39'10")

09'21" (+04'58")

1000 / 46000

05'34"

(04:44'45")

05'34" (+01'11")

1000 / 47000

07'35"

(04:52'21")

07'35" (+03'12")

1000 / 48000

07'10"

(04:59'32")

07'10" (+02'47")

1000 / 49000

06'29"

(05:06'01")

06'29" (+02'06")

1000 / 50000

07'13"

(05:13'15")

07'13" (+02'50")

1000 / 51000

05'04"

(05:18'19")

05'04" (+00'41")

1000 / 52000

04'50"

(05:23'10")

04'50" (+00'27")

1000 / 53000

15'02"

(05:38'12")

34'48" (+30'25")

431 / 53431

跑馬上坡都是我最弱的，沒想到比預估時間早一個多鐘頭回來

賽後評分: 跑到快到九彎十八拐前一二站有安排熱食會更棒
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	102~124	65~79%
2:M馬拉松配速區	124~140	79~89%
3:T乳酸耐力區	140~145	89~92%
4:A無氧耐力區	145~154	92~97.5%
5:I最大耗氧區	154~158	97.5~100%
最大心率為158 點此去設定最大心率

12月累積里程 : 201.54 km

Mizuno 18 累積 : 537.6 km

TCX 上傳 | 5 years ago

Rarry Lin 說推

留言


	目標心跳區間: 102~ 133

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'57"	00:05'57"
2	05'30"	00:11'27"
3	05'49"	00:17'16"
4	05'34"	00:22'50"
5	06'32"	00:29'22"
6	07'20"	00:36'42"
7	06'41"	00:43'23"
8	06'22"	00:49'45"
9	05'59"	00:55'44"
10	06'21"	01:02'05"
11	06'53"	01:08'58"
12	05'51"	01:14'49"
13	06'03"	01:20'52"
14	06'11"	01:27'03"
15	05'37"	01:32'40"
16	05'30"	01:38'10"
17	04'26"	01:42'36"
18	05'22"	01:47'58"
19	04'49"	01:52'47"
20	04'58"	01:57'45"
21	04'24"	02:02'09"
22	04'44"	02:06'53"
23	04'32"	02:11'25"
24	04'40"	02:16'05"
25	05'44"	02:21'49"
26	05'01"	02:26'50"
27	05'14"	02:32'04"
28	05'42"	02:37'46"
29	06'05"	02:43'51"
30	06'54"	02:50'45"
31	07'48"	02:58'33"
32	05'50"	03:04'23"
33	05'11"	03:09'34"
34	05'10"	03:14'44"
35	06'05"	03:20'49"
36	06'03"	03:26'52"
37	04'56"	03:31'48"
38	07'18"	03:39'06"
39	07'08"	03:46'14"
40	08'02"	03:54'16"
41	06'45"	04:01'01"
42	05'59"	04:07'00"
43	06'56"	04:13'56"
44	09'10"	04:23'06"
45	06'43"	04:29'49"
46	09'22"	04:39'11"
47	05'34"	04:44'45"
48	07'36"	04:52'21"
49	07'11"	04:59'32"
50	06'30"	05:06'02"
51	07'13"	05:13'15"
52	05'05"	05:18'20"
53	04'50"	05:23'10"
53.4	21'22"	05:32'24"