廖銘祺 2022/11/18 訓練日誌

廖銘祺台南
ID 105957

85 位追隨者

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廖銘祺

100.0 km | 16:23:57 | 09:50/km | 第105馬

2022 宜蘭冬山河超級馬拉松(11/18)

官方成績
日期	2022-11-18
成績	16:23:57
總名次	61 / 108
分組名次	7 / 16
平均速度	09:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:37'24")

00:37'24"

01:15'23"

10 km

(01:15'23")

00:37'59" (+00'35")

15 km

(01:52'56")

00:37'33" (+00'09")

01:16'09" (+00'46")

20 km

(02:31'32")

00:38'36" (+01'12")

25 km

(03:17'27")

00:45'55" (+08'31")

01:29'40" (+14'17")

30 km

(04:01'12")

00:43'45" (+06'21")

35 km

(04:41'19")

00:40'07" (+02'43")

01:25'12" (+09'49")

40 km

(05:26'24")

00:45'05" (+07'41")

45 km

(06:13'20")

00:46'56" (+09'32")

01:34'06" (+18'43")

50 km

(07:00'30")

00:47'10" (+09'46")

55 km

(07:48'39")

00:48'09" (+10'45")

01:39'00" (+23'37")

60 km

(08:39'30")

00:50'51" (+13'27")

65 km

(09:36'11")

00:56'41" (+19'17")

01:43'25" (+28'02")

70 km

(10:22'55")

00:46'44" (+09'20")

75 km

(11:09'52")

00:46'57" (+09'33")

01:37'15" (+21'52")

80 km

(12:00'10")

00:50'18" (+12'54")

85 km

(12:52'48")

00:52'38" (+15'14")

01:48'22" (+32'59")

90 km

(13:48'32")

00:55'44" (+18'20")

Finish

(16:23:57)

日期: 2022-11-18 20:59 - 地點: 宜蘭縣大同鄉 - 天氣: 下雨 - 平均心率: 125 - 卡路里: 6774 Cal

第三次參加冬山河100K，狀況不好只能堅持跑完。

賽後評分: 晚上9點起跑，繞圈賽，天色昏暗下雨，賽道上沒有EMT跟工作人員機巡，跑者出事會沒人發現，有點遭的賽事。
給 3 星

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	142~161	79~89%
3:T乳酸耐力區	161~166	89~92%
4:A無氧耐力區	166~176	92~97.5%
5:I最大耗氧區	176~181	97.5~100%
最大心率為181 點此去設定最大心率

11月累積里程 : 184.39 km

母子鱷魚第四代(粉)-9 累積 : 523.3 km

GPX 上傳 | 1 year ago

留言


	目標心跳區間: 115~ 151

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'37"	00:07'37"
2	07'26"	00:15'03"
3	07'32"	00:22'35"
4	07'26"	00:30'01"
5	07'23"	00:37'24"
6	07'20"	00:44'44"
7	07'28"	00:52'12"
8	07'14"	00:59'26"
9	07'11"	01:06'37"
10	08'46"	01:15'23"
11	07'14"	01:22'37"
12	07'19"	01:29'56"
13	08'11"	01:38'07"
14	07'25"	01:45'32"
15	07'24"	01:52'56"
16	07'22"	02:00'18"
17	07'18"	02:07'36"
18	09'05"	02:16'41"
19	07'22"	02:24'03"
20	07'29"	02:31'32"
21	07'51"	02:39'23"
22	07'54"	02:47'17"
23	12'01"	02:59'18"
24	09'22"	03:08'40"
25	08'47"	03:17'27"
26	09'10"	03:26'37"
27	09'40"	03:36'17"
28	06'41"	03:42'58"
29	09'09"	03:52'07"
30	09'05"	04:01'12"
31	09'50"	04:11'02"
32	07'19"	04:18'21"
33	06'54"	04:25'15"
34	08'07"	04:33'22"
35	07'57"	04:41'19"
36	12'20"	04:53'39"
37	08'55"	05:02'34"
38	07'27"	05:10'01"
39	08'55"	05:18'56"
40	07'28"	05:26'24"
41	09'04"	05:35'28"
42	08'11"	05:43'39"
43	08'23"	05:52'02"
44	11'41"	06:03'43"
45	09'37"	06:13'20"
46	07'56"	06:21'16"
47	09'36"	06:30'52"
48	09'39"	06:40'31"
49	12'49"	06:53'20"
50	07'10"	07:00'30"
51	07'20"	07:07'50"
52	12'38"	07:20'28"
53	08'19"	07:28'47"
54	09'11"	07:37'58"
55	10'41"	07:48'39"
56	10'07"	07:58'46"
57	11'13"	08:09'59"
58	09'47"	08:19'46"
59	09'23"	08:29'09"
60	10'21"	08:39'30"
61	09'59"	08:49'29"
62	15'30"	09:04'59"
63	10'02"	09:15'01"
64	10'39"	09:25'40"
65	10'31"	09:36'11"
66	07'56"	09:44'07"
67	09'12"	09:53'19"
68	09'52"	10:03'11"
69	09'58"	10:13'09"
70	09'46"	10:22'55"
71	09'40"	10:32'35"
72	08'45"	10:41'20"
73	09'56"	10:51'16"
74	08'51"	11:00'07"
75	09'45"	11:09'52"
76	10'11"	11:20'03"
77	09'09"	11:29'12"
78	11'03"	11:40'15"
79	09'59"	11:50'14"
80	09'56"	12:00'10"
81	10'51"	12:11'01"
82	10'33"	12:21'34"
83	11'00"	12:32'34"
84	09'54"	12:42'28"
85	10'20"	12:52'48"
86	11'44"	13:04'32"
87	11'01"	13:15'33"
88	11'08"	13:26'41"
89	10'24"	13:37'05"
90	11'27"	13:48'32"
91	13'25"	14:01'57"
91.8	11'05"	14:10'39"