jason wang 2022/12/04 訓練日誌

jason wang 台中
ID 75635

13 位追隨者

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jason wang

45.0 km | 04:23:03 | 05:50/km | 第4馬

第八屆美濃水圳超級馬拉松賽

官方成績
日期	2022-12-04
成績	04:23:03
總名次	- / -
分組名次	- / -
平均速度	05:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'18")

00:32'18" (+06'38")

01:01'46" (+04'39")

10 km

(01:01'46")

00:29'28" (+03'48")

15 km

(01:29'32")

00:27'46" (+02'06")

00:57'07"

20 km

(01:58'53")

00:29'21" (+03'41")

25 km

(02:27'05")

00:28'12" (+02'32")

01:00'57" (+03'50")

30 km

(02:59'50")

00:32'45" (+07'05")

35 km

(03:29'00")

00:29'10" (+03'30")

00:57'18" (+00'11")

40 km

(03:57'08")

00:28'08" (+02'28")

45 km

(04:22'48")

00:25'40"

00:00'00"

Finish

(04:23:03)

日期: 2022-12-04 05:01 - 總爬升: 117 m - 平均心率: 148 - 卡路里: 2313 Cal - 平均步頻: 194 - 溫度: 21°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'17"

(06'17")

06'17" (+01'06")

1000 / 1000

06'16"

(12'34")

06'16" (+01'05")

1000 / 2000

06'01"

(18'35")

06'01" (+00'50")

1000 / 3000

06'26"

(25'02")

06'26" (+01'15")

1000 / 4000

07'14"

(32'16")

07'14" (+02'03")

1000 / 5000

展開計圈分析

05'49"

(38'06")

05'49" (+00'38")

1000 / 6000

05'53"

(44'00")

05'53" (+00'42")

1000 / 7000

05'49"

(49'49")

05'49" (+00'38")

1000 / 8000

05'35"

(55'25")

05'35" (+00'24")

1000 / 9000

06'19"

(01:01'44")

06'19" (+01'08")

1000 / 10000

05'30"

(01:07'15")

05'30" (+00'19")

1000 / 11000

05'29"

(01:12'45")

05'29" (+00'18")

1000 / 12000

05'34"

(01:18'19")

05'34" (+00'23")

1000 / 13000

05'31"

(01:23'51")

05'31" (+00'20")

1000 / 14000

05'38"

(01:29'30")

05'38" (+00'27")

1000 / 15000

07'02"

(01:36'32")

07'02" (+01'51")

1000 / 16000

05'36"

(01:42'09")

05'36" (+00'25")

1000 / 17000

05'54"

(01:48'03")

05'54" (+00'43")

1000 / 18000

05'25"

(01:53'29")

05'25" (+00'14")

1000 / 19000

05'22"

(01:58'51")

05'22" (+00'11")

1000 / 20000

06'36"

(02:05'27")

06'36" (+01'25")

1000 / 21000

05'12"

(02:10'40")

05'12" (+00'01")

1000 / 22000

05'15"

(02:15'55")

05'15" (+00'04")

1000 / 23000

05'19"

(02:21'14")

05'19" (+00'08")

1000 / 24000

05'48"

(02:27'03")

05'48" (+00'37")

1000 / 25000

06'04"

(02:33'07")

06'04" (+00'53")

1000 / 26000

06'07"

(02:39'15")

06'07" (+00'56")

1000 / 27000

08'05"

(02:47'21")

08'05" (+02'54")

1000 / 28000

05'58"

(02:53'19")

05'58" (+00'47")

1000 / 29000

06'28"

(02:59'48")

06'28" (+01'17")

1000 / 30000

05'52"

(03:05'40")

05'52" (+00'41")

1000 / 31000

05'30"

(03:11'10")

05'30" (+00'19")

1000 / 32000

05'20"

(03:16'31")

05'20" (+00'09")

1000 / 33000

06'50"

(03:23'21")

06'50" (+01'39")

1000 / 34000

05'36"

(03:28'57")

05'36" (+00'25")

1000 / 35000

05'35"

(03:34'33")

05'35" (+00'24")

1000 / 36000

05'31"

(03:40'05")

05'31" (+00'20")

1000 / 37000

06'26"

(03:46'32")

06'26" (+01'15")

1000 / 38000

05'15"

(03:51'48")

05'15" (+00'04")

1000 / 39000

05'17"

(03:57'05")

05'17" (+00'06")

1000 / 40000

05'53"

(04:02'59")

05'53" (+00'42")

1000 / 41000

05'11"

(04:08'10")

05'11"

1000 / 42000

05'26"

(04:13'36")

05'26" (+00'15")

1000 / 43000

05'21"

(04:18'58")

05'21" (+00'10")

1000 / 44000

03'47"

(04:22'45")

06'10" (+00'59")

615 / 44615

賽後評分: 工作人員熱情補給充足賽道指示明確賽前一天晚上聚餐完賽再次聚餐
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	112~136	65~79%
2:M馬拉松配速區	136~153	79~89%
3:T乳酸耐力區	153~159	89~92%
4:A無氧耐力區	159~168	92~97.5%
5:I最大耗氧區	168~173	97.5~100%
最大心率為173 點此去設定最大心率

12月累積里程 : 367.99 km

TCX 2.0 上傳 | 1 year ago

賴永斌和胡忠延說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'18"	00:06'18"
2	06'17"	00:12'35"
3	06'01"	00:18'36"
4	06'27"	00:25'03"
5	07'15"	00:32'18"
6	05'49"	00:38'07"
7	05'54"	00:44'01"
8	05'50"	00:49'51"
9	05'35"	00:55'26"
10	06'20"	01:01'46"
11	05'31"	01:07'17"
12	05'29"	01:12'46"
13	05'34"	01:18'20"
14	05'33"	01:23'53"
15	05'39"	01:29'32"
16	07'02"	01:36'34"
17	05'37"	01:42'11"
18	05'54"	01:48'05"
19	05'26"	01:53'31"
20	05'22"	01:58'53"
21	06'37"	02:05'30"
22	05'12"	02:10'42"
23	05'15"	02:15'57"
24	05'20"	02:21'17"
25	05'48"	02:27'05"
26	06'05"	02:33'10"
27	06'07"	02:39'17"
28	08'06"	02:47'23"
29	05'58"	02:53'21"
30	06'29"	02:59'50"
31	05'52"	03:05'42"
32	05'30"	03:11'12"
33	05'21"	03:16'33"
34	06'50"	03:23'23"
35	05'37"	03:29'00"
36	05'35"	03:34'35"
37	05'32"	03:40'07"
38	06'27"	03:46'34"
39	05'16"	03:51'50"
40	05'18"	03:57'08"
41	05'53"	04:03'01"
42	05'11"	04:08'12"
43	05'26"	04:13'38"
44	05'22"	04:19'00"
44.6	06'10"	04:22'48"