何惠姬 2019/01/20 訓練日誌

何惠姬宜蘭
ID 288428

65 位追隨者

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何惠姬

53.6 km | 09:54:04 | 11:05/km

日期: 2019-01-20 06:29 - 總爬升: 1791 m - 平均心率: 142 - 卡路里: 2131 Cal - 平均步頻: 150 - 溫度: 21°C - 濕度: 78% - PM2.5: 良好(12)

Pace: 06'32" / 07'11" / 06'47" / 06'56" / 07'13" / 08'37" / 08'48" / 14'39" / 12'41" / 12'34" / 12'13" / 12'19" / 14'52" / 11'25" / 13'46" / 12'40" / 15'50" / 11'24" / 07'00" / 06'29" / 07'44" / 09'39" / 14'20" / 12'28" / 11'24" / 11'49" / 13'03" / 12'37" / 12'58" / 16'19" / 15'33" / 13'46" / 13'39" / 14'54" / 12'38" / 14'21" / 13'12" / 11'02" / 10'42" / 12'47" / 10'56" / 12'36" / 09'47" / 12'07" / 08'44" / 08'36" / 08'29" / 09'45" / 08'44" / 09'57" / 09'48" / 06'51" / 08'33" / 07'00" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'44"

(06'44")

06'44" (+00'17")

1000 / 1000

07'11"

(13'55")

07'11" (+00'44")

1000 / 2000

06'47"

(20'42")

06'47" (+00'20")

1000 / 3000

06'56"

(27'38")

06'56" (+00'29")

1000 / 4000

07'13"

(34'51")

07'13" (+00'46")

1000 / 5000

展開計圈分析

08'36"

(43'28")

08'36" (+02'09")

1000 / 6000

08'47"

(52'15")

08'47" (+02'20")

1000 / 7000

14'39"

(01:06'55")

14'39" (+08'12")

1000 / 8000

12'41"

(01:19'36")

12'41" (+06'14")

1000 / 9000

12'33"

(01:32'09")

12'33" (+06'06")

1000 / 10000

12'13"

(01:44'23")

12'13" (+05'46")

1000 / 11000

12'18"

(01:56'42")

12'18" (+05'51")

1000 / 12000

14'51"

(02:11'34")

14'51" (+08'24")

1000 / 13000

11'24"

(02:22'58")

11'24" (+04'57")

1000 / 14000

13'46"

(02:36'45")

13'46" (+07'19")

1000 / 15000

12'40"

(02:49'25")

12'40" (+06'13")

1000 / 16000

15'49"

(03:05'15")

15'49" (+09'22")

1000 / 17000

11'24"

(03:16'39")

11'24" (+04'57")

1000 / 18000

06'59"

(03:23'38")

06'59" (+00'32")

1000 / 19000

06'27"

(03:30'06")

06'27"

1000 / 20000

07'45"

(03:37'52")

07'45" (+01'18")

1000 / 21000

09'38"

(03:47'31")

09'38" (+03'11")

1000 / 22000

14'19"

(04:01'51")

14'19" (+07'52")

1000 / 23000

12'27"

(04:14'18")

12'27" (+06'00")

1000 / 24000

11'24"

(04:25'42")

11'24" (+04'57")

1000 / 25000

11'48"

(04:37'31")

11'48" (+05'21")

1000 / 26000

13'03"

(04:50'35")

13'03" (+06'36")

1000 / 27000

12'36"

(05:03'12")

12'36" (+06'09")

1000 / 28000

12'56"

(05:16'08")

12'56" (+06'29")

1000 / 29000

16'20"

(05:32'28")

16'20" (+09'53")

1000 / 30000

15'33"

(05:48'02")

15'33" (+09'06")

1000 / 31000

13'45"

(06:01'47")

13'45" (+07'18")

1000 / 32000

13'38"

(06:15'26")

13'38" (+07'11")

1000 / 33000

14'54"

(06:30'21")

14'54" (+08'27")

1000 / 34000

12'38"

(06:42'59")

12'38" (+06'11")

1000 / 35000

14'20"

(06:57'20")

14'20" (+07'53")

1000 / 36000

13'12"

(07:10'32")

13'12" (+06'45")

1000 / 37000

11'01"

(07:21'33")

11'01" (+04'34")

1000 / 38000

10'42"

(07:32'16")

10'42" (+04'15")

1000 / 39000

12'47"

(07:45'03")

12'47" (+06'20")

1000 / 40000

10'55"

(07:55'59")

10'55" (+04'28")

1000 / 41000

12'36"

(08:08'35")

12'36" (+06'09")

1000 / 42000

09'46"

(08:18'22")

09'46" (+03'19")

1000 / 43000

12'07"

(08:30'29")

12'07" (+05'40")

1000 / 44000

08'43"

(08:39'13")

08'43" (+02'16")

1000 / 45000

08'36"

(08:47'49")

08'36" (+02'09")

1000 / 46000

08'29"

(08:56'18")

08'29" (+02'02")

1000 / 47000

09'44"

(09:06'03")

09'44" (+03'17")

1000 / 48000

08'43"

(09:14'47")

08'43" (+02'16")

1000 / 49000

09'56"

(09:24'43")

09'56" (+03'29")

1000 / 50000

00'35"

(09:25'19")

11'08" (+04'41")

52 / 50052

09'25"

(09:34'44")

09'25" (+02'58")

1000 / 51052

07'06"

(09:41'51")

07'06" (+00'39")

1000 / 52052

08'17"

(09:50'09")

08'17" (+01'50")

1000 / 53052

03'55"

(09:54'04")

07'07" (+00'40")

550 / 53603

浸水營古道單程53K，山上下雨，賽道滑不溜丟，一邊跑一邊尖叫跑下山，驚險保住500元完賽獎金

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

1月累積里程 : 338.85 km

TCX 上傳 | 5 years ago

張耀文, 林土豆和其他 9 人說推

留言

觀看另 5 則留言

何惠姬我怕怕，實在太緊張刺激了，一次就好。

2019-01-21 00:23 ·

張耀文果然厲害👍

2019-01-26 11:34 ·


	目標心跳區間: 107~ 140

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'32"	00:06'32"
2	07'11"	00:13'43"
3	06'47"	00:20'30"
4	06'56"	00:27'26"
5	07'13"	00:34'39"
6	08'37"	00:43'16"
7	08'48"	00:52'04"
8	14'39"	01:06'43"
9	12'41"	01:19'24"
10	12'34"	01:31'58"
11	12'13"	01:44'11"
12	12'19"	01:56'30"
13	14'52"	02:11'22"
14	11'25"	02:22'47"
15	13'46"	02:36'33"
16	12'40"	02:49'13"
17	15'50"	03:05'03"
18	11'24"	03:16'27"
19	07'00"	03:23'27"
20	06'29"	03:29'56"
21	07'44"	03:37'40"
22	09'39"	03:47'19"
23	14'20"	04:01'39"
24	12'28"	04:14'07"
25	11'24"	04:25'31"
26	11'49"	04:37'20"
27	13'03"	04:50'23"
28	12'37"	05:03'00"
29	12'58"	05:15'58"
30	16'19"	05:32'17"
31	15'33"	05:47'50"
32	13'46"	06:01'36"
33	13'39"	06:15'15"
34	14'54"	06:30'09"
35	12'38"	06:42'47"
36	14'21"	06:57'08"
37	13'12"	07:10'20"
38	11'02"	07:21'22"
39	10'42"	07:32'04"
40	12'47"	07:44'51"
41	10'56"	07:55'47"
42	12'36"	08:08'23"
43	09'47"	08:18'10"
44	12'07"	08:30'17"
45	08'44"	08:39'01"
46	08'36"	08:47'37"
47	08'29"	08:56'06"
48	09'45"	09:05'51"
49	08'44"	09:14'35"
50	09'57"	09:24'32"
51	09'48"	09:34'20"
52	06'51"	09:41'11"
53	08'33"	09:49'44"
53.6	06'57"	09:53'56"