holst 2017/11/25 訓練日誌

holst 彰化
ID 23232

132 位追隨者

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holst

100.0 km | 09:02:22 | 05:25/km | 第55馬

2017 宜蘭冬山河超級馬拉松(第二天)

官方成績
日期	2017-11-25
成績	09:02:22
總名次	- / -
分組名次	- / -
平均速度	05:25/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:27'12")

00:27'12" (+02'21")

00:54'53" (+04'31")

10 km

(00:54'53")

00:27'41" (+02'50")

15 km

(01:19'52")

00:24'59" (+00'08")

00:50'22"

20 km

(01:45'15")

00:25'23" (+00'32")

25 km

(02:10'06")

00:24'51"

00:50'28" (+00'06")

30 km

(02:35'43")

00:25'37" (+00'46")

35 km

(03:00'47")

00:25'04" (+00'13")

00:51'09" (+00'47")

40 km

(03:26'52")

00:26'05" (+01'14")

45 km

(03:54'57")

00:28'05" (+03'14")

00:53'20" (+02'58")

50 km

(04:20'12")

00:25'15" (+00'24")

55 km

(04:46'16")

00:26'04" (+01'13")

00:53'38" (+03'16")

60 km

(05:13'50")

00:27'34" (+02'43")

65 km

(05:42'52")

00:29'02" (+04'11")

00:55'50" (+05'28")

70 km

(06:09'40")

00:26'48" (+01'57")

75 km

(06:37'22")

00:27'42" (+02'51")

00:55'15" (+04'53")

80 km

(07:04'55")

00:27'33" (+02'42")

85 km

(07:33'25")

00:28'30" (+03'39")

00:56'35" (+06'13")

90 km

(08:01'30")

00:28'05" (+03'14")

95 km

(08:29'34")

00:28'04" (+03'13")

00:56'37" (+06'15")

100 km

(08:58'07")

00:28'33" (+03'42")

Finish

(09:02:22)

日期: 2017-11-25 06:00 - 平均心率: 145 - 卡路里: 5972 Cal - 總步數: 105282 - 平均步頻: 194 - 平均步幅: 95 cm - 溫度: 18°C - 濕度: 91% - PM2.5: 良好(6)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

05'48"

(05'48")

05'45" (+01'03")

1006 / 1006

188 / 92

05'20"

(11'08")

05'16" (+00'34")

1009 / 2016

191 / 98

05'20"

(16'28")

05'16" (+00'34")

1010 / 3026

190 / 99

05'25"

(21'53")

05'24" (+00'42")

1000 / 4027

190 / 97

05'20"

(27'13")

05'19" (+00'37")

1000 / 5027

193 / 96

展開計圈分析

05'32"

(32'45")

05'29" (+00'47")

1007 / 6035

190 / 95

05'36"

(38'21")

05'35" (+00'53")

1001 / 7036

190 / 93

05'37"

(43'58")

05'34" (+00'52")

1007 / 8044

190 / 94

05'26"

(49'24")

05'25" (+00'43")

1001 / 9045

191 / 96

05'33"

(54'57")

05'31" (+00'49")

1005 / 10051

192 / 94

05'22"

(01:00'19")

05'20" (+00'38")

1004 / 11055

189 / 98

04'57"

(01:05'16")

04'54" (+00'12")

1007 / 12062

195 / 104

04'56"

(01:10'12")

04'53" (+00'11")

1008 / 13071

195 / 104

04'56"

(01:15'08")

04'54" (+00'12")

1005 / 14076

196 / 103

04'51"

(01:19'59")

04'49" (+00'07")

1004 / 15080

194 / 106

05'00"

(01:24'59")

04'57" (+00'15")

1008 / 16089

195 / 103

05'36"

(01:30'35")

05'32" (+00'50")

1009 / 17099

201 / 89

05'17"

(01:35'52")

05'16" (+00'34")

1002 / 18101

193 / 98

04'49"

(01:40'41")

04'47" (+00'05")

1004 / 19106

195 / 106

04'44"

(01:45'25")

04'42"

1004 / 20110

194 / 108

05'05"

(01:50'30")

05'03" (+00'21")

1004 / 21115

192 / 102

05'01"

(01:55'31")

05'00" (+00'18")

1000 / 22115

193 / 103

04'54"

(02:00'25")

04'52" (+00'10")

1006 / 23121

195 / 104

04'59"

(02:05'24")

04'56" (+00'14")

1008 / 24130

194 / 104

04'55"

(02:10'19")

04'54" (+00'12")

1002 / 25133

196 / 103

05'41"

(02:16'00")

05'39" (+00'57")

1004 / 26138

188 / 93

04'59"

(02:20'59")

04'57" (+00'15")

1005 / 27143

194 / 103

04'57"

(02:25'56")

04'56" (+00'14")

1001 / 28145

196 / 103

05'03"

(02:30'59")

05'00" (+00'18")

1008 / 29154

196 / 101

05'00"

(02:35'59")

04'58" (+00'16")

1005 / 30159

196 / 102

05'30"

(02:41'29")

05'27" (+00'45")

1008 / 31168

192 / 95

04'59"

(02:46'28")

04'58" (+00'16")

1001 / 32169

195 / 102

04'57"

(02:51'25")

04'56" (+00'14")

1001 / 33170

195 / 103

04'47"

(02:56'12")

04'44" (+00'02")

1009 / 34180

196 / 107

04'51"

(03:01'03")

04'49" (+00'07")

1005 / 35185

196 / 105

05'42"

(03:06'45")

05'38" (+00'56")

1010 / 36196

185 / 95

04'56"

(03:11'41")

04'54" (+00'12")

1003 / 37199

196 / 103

05'49"

(03:17'30")

05'47" (+01'05")

1003 / 38203

181 / 94

04'51"

(03:22'21")

04'48" (+00'06")

1006 / 39210

195 / 106

04'53"

(03:27'14")

04'50" (+00'08")

1007 / 40218

195 / 105

07'22"

(03:34'36")

07'21" (+02'39")

1001 / 41219

181 / 75

04'57"

(03:39'33")

04'55" (+00'13")

1004 / 42224

196 / 103

04'52"

(03:44'25")

04'49" (+00'07")

1008 / 43232

196 / 105

05'57"

(03:50'22")

05'53" (+01'11")

1009 / 44242

193 / 87

05'03"

(03:55'25")

05'00" (+00'18")

1008 / 45250

200 / 99

05'07"

(04:00'32")

05'06" (+00'24")

1002 / 46252

199 / 98

05'11"

(04:05'43")

05'08" (+00'26")

1008 / 47261

197 / 98

05'03"

(04:10'46")

05'02" (+00'20")

1002 / 48264

198 / 100

05'10"

(04:15'56")

05'08" (+00'26")

1004 / 49268

198 / 97

04'46"

(04:20'42")

04'44" (+00'02")

1005 / 50273

202 / 104

06'26"

(04:27'08")

06'22" (+01'40")

1008 / 51282

190 / 82

04'48"

(04:31'56")

04'47" (+00'05")

1002 / 52284

200 / 104

04'57"

(04:36'53")

04'55" (+00'13")

1005 / 53290

201 / 100

04'48"

(04:41'41")

04'45" (+00'03")

1007 / 54297

202 / 103

05'09"

(04:46'50")

05'07" (+00'25")

1005 / 55303

199 / 97

05'07"

(04:51'57")

05'04" (+00'22")

1008 / 56311

200 / 98

05'34"

(04:57'31")

05'32" (+00'50")

1004 / 57315

197 / 91

06'41"

(05:04'12")

06'39" (+01'57")

1004 / 58319

185 / 80

05'11"

(05:09'23")

05'09" (+00'27")

1006 / 59325

198 / 97

05'10"

(05:14'33")

05'09" (+00'27")

1002 / 60328

199 / 97

07'53"

(05:22'26")

07'49" (+03'07")

1007 / 61335

187 / 68

05'12"

(05:27'38")

05'11" (+00'29")

1000 / 62336

198 / 96

05'10"

(05:32'48")

05'07" (+00'25")

1007 / 63343

198 / 98

05'28"

(05:38'16")

05'27" (+00'45")

1001 / 64345

196 / 93

05'22"

(05:43'38")

05'19" (+00'37")

1008 / 65353

199 / 94

06'21"

(05:49'59")

06'18" (+01'36")

1007 / 66361

191 / 82

05'06"

(05:55'05")

05'05" (+00'23")

1000 / 67361

197 / 99

05'01"

(06:00'06")

05'00" (+00'18")

1000 / 68362

200 / 99

05'22"

(06:05'28")

05'18" (+00'36")

1010 / 69373

196 / 95

05'03"

(06:10'31")

05'03" (+00'21")

1000 / 70373

198 / 99

06'55"

(06:17'26")

06'51" (+02'09")

1007 / 71381

183 / 79

05'12"

(06:22'38")

05'09" (+00'27")

1006 / 72388

196 / 98

05'08"

(06:27'46")

05'06" (+00'24")

1006 / 73394

197 / 99

05'13"

(06:32'59")

05'12" (+00'30")

1001 / 74395

197 / 97

05'17"

(06:38'16")

05'16" (+00'34")

1001 / 75396

196 / 96

05'22"

(06:43'38")

05'19" (+00'37")

1007 / 76404

195 / 95

05'15"

(06:48'53")

05'14" (+00'32")

1001 / 77405

196 / 97

06'35"

(06:55'28")

06'31" (+01'49")

1010 / 78415

181 / 84

05'25"

(07:00'53")

05'21" (+00'39")

1009 / 79425

196 / 95

05'06"

(07:05'59")

05'03" (+00'21")

1008 / 80433

195 / 101

07'14"

(07:13'13")

07'10" (+02'28")

1007 / 81441

186 / 74

05'11"

(07:18'24")

05'09" (+00'27")

1003 / 82445

197 / 97

05'14"

(07:23'38")

05'11" (+00'29")

1007 / 83452

196 / 97

05'25"

(07:29'03")

05'21" (+00'39")

1009 / 84461

195 / 95

05'26"

(07:34'29")

05'25" (+00'43")

1000 / 85462

196 / 93

06'44"

(07:41'13")

06'40" (+01'58")

1008 / 86470

179 / 83

05'25"

(07:46'38")

05'20" (+00'38")

1012 / 87483

195 / 95

05'13"

(07:51'51")

05'12" (+00'30")

1000 / 88484

197 / 96

05'30"

(07:57'21")

05'29" (+00'47")

1002 / 89486

196 / 92

05'22"

(08:02'43")

05'20" (+00'38")

1004 / 90491

197 / 94

06'35"

(08:09'18")

06'34" (+01'52")

1000 / 91491

180 / 84

05'15"

(08:14'33")

05'14" (+00'32")

1001 / 92493

195 / 97

05'29"

(08:20'02")

05'26" (+00'44")

1006 / 93500

194 / 94

05'23"

(08:25'25")

05'20" (+00'38")

1008 / 94508

195 / 95

05'31"

(08:30'56")

05'28" (+00'46")

1006 / 95515

194 / 93

06'02"

(08:36'58")

05'58" (+01'16")

1009 / 96525

187 / 89

05'37"

(08:42'35")

05'35" (+00'53")

1005 / 97530

197 / 90

05'57"

(08:48'32")

05'53" (+01'11")

1008 / 98539

192 / 87

05'31"

(08:54'03")

05'28" (+00'46")

1007 / 99546

194 / 93

100

05'26"

(08:59'29")

05'23" (+00'41")

1008 / 100554

193 / 95

跟著龜爺小兔子起跑一路聊到10K折返後,開始照自己每小時11K的配速前進,15K補水出站後發現左膝有疼痛感.之後每靠站再出發就呈現掰咖狀態,但忍住繼續跑約三百至五百公尺就會改善,剛好天氣濕冷進站不用那麼頻繁,改成7.5K補一次,避免疼痛感造成抽筋.
我喜歡冬山河折返的賽道,每10K可以跟認識的好友加油打氣,就算不認識的跑友跑了一整天也都快認識了.超馬場上是互相加油打氣的氛圍,連在我前方騎歐兜賣摔倒的阿伯我都毫不考慮地去扶他起來,縱使第二名只在我前方50公尺.
好幾位從鎮西堡南橫斗棒認識的跑友都晉級到100MILE了,佩服他們按下報名送出的勇氣.尤其是從鎮西堡認識的那位小姐,我不知道你有沒有完賽,但你的堅持有感動到我,下次見面我依舊會給你一個大大的擁抱(不過不可以叫我報100MILE)
不同於高雄12H一個人孤軍奮鬥,好友志忠小兔子龜爺老爺還有阿佳都參與這場賽事,賽道很熱鬧,除了膝蓋的不適,整場我跑得很愉快,縱使一個人獨跑的時候還是一直保持著笑容,我很享受這一天!
最後,親愛的經紀人,下次對老公要有信心,我說下午三點會回來就是會回來!哉某!

賽後評分: 休息私補區實在太小了
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	108~131	65~79%
2:M馬拉松配速區	131~148	79~89%
3:T乳酸耐力區	148~153	89~92%
4:A無氧耐力區	153~162	92~97.5%
5:I最大耗氧區	162~167	97.5~100%
最大心率為167 點此去設定最大心率

11月累積里程 : 425.24 km

老媽牌正皮皮鞋累積 : 25347.6 km

MW Watch 上傳 | 6 years ago

呂謹州, ricky tseng 和其他 32 人說推

留言

觀看另 12 則留言

algebra0001 不用飛奔啦，飄過去就好啊

2017-11-30 12:16 ·

多運動恭喜 9小時赤足完賽

2017-12-07 02:44 ·


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'47"	00:05'47"
2	05'17"	00:11'04"
3	05'20"	00:16'24"
4	05'28"	00:21'52"
5	05'20"	00:27'12"
6	05'29"	00:32'41"
7	05'39"	00:38'20"
8	05'34"	00:43'54"
9	05'26"	00:49'20"
10	05'33"	00:54'53"
11	05'19"	01:00'12"
12	04'57"	01:05'09"
13	04'56"	01:10'05"
14	04'56"	01:15'01"
15	04'51"	01:19'52"
16	04'57"	01:24'49"
17	05'36"	01:30'25"
18	05'17"	01:35'42"
19	04'49"	01:40'31"
20	04'44"	01:45'15"
21	05'02"	01:50'17"
22	05'04"	01:55'21"
23	04'51"	02:00'12"
24	04'59"	02:05'11"
25	04'55"	02:10'06"
26	05'38"	02:15'44"
27	04'59"	02:20'43"
28	04'57"	02:25'40"
29	05'03"	02:30'43"
30	05'00"	02:35'43"
31	05'30"	02:41'13"
32	05'02"	02:46'15"
33	04'57"	02:51'12"
34	04'44"	02:55'56"
35	04'51"	03:00'47"
36	05'39"	03:06'26"
37	04'56"	03:11'22"
38	05'46"	03:17'08"
39	04'51"	03:21'59"
40	04'53"	03:26'52"
41	07'19"	03:34'11"
42	04'57"	03:39'08"
43	04'52"	03:44'00"
44	05'02"	03:49'02"
45	05'55"	03:54'57"
46	05'07"	04:00'04"
47	05'11"	04:05'15"
48	05'00"	04:10'15"
49	05'13"	04:15'28"
50	04'44"	04:20'12"
51	06'22"	04:26'34"
52	04'51"	04:31'25"
53	04'55"	04:36'20"
54	04'47"	04:41'07"
55	05'09"	04:46'16"
56	05'04"	04:51'20"
57	05'34"	04:56'54"
58	06'24"	05:03'18"
59	05'22"	05:08'40"
60	05'10"	05:13'50"
61	07'47"	05:21'37"
62	05'18"	05:26'55"
63	05'04"	05:31'59"
64	05'25"	05:37'24"
65	05'28"	05:42'52"
66	06'14"	05:49'06"
67	05'09"	05:54'15"
68	04'59"	05:59'14"
69	05'19"	06:04'33"
70	05'07"	06:09'40"
71	06'48"	06:16'28"
72	05'14"	06:21'42"
73	05'06"	06:26'48"
74	05'17"	06:32'05"
75	05'17"	06:37'22"
76	05'18"	06:42'40"
77	05'12"	06:47'52"
78	06'25"	06:54'17"
79	05'31"	06:59'48"
80	05'07"	07:04'55"
81	07'13"	07:12'08"
82	05'12"	07:17'20"
83	05'13"	07:22'33"
84	05'17"	07:27'50"
85	05'35"	07:33'25"
86	06'37"	07:40'02"
87	05'25"	07:45'27"
88	05'13"	07:50'40"
89	05'30"	07:56'10"
90	05'20"	08:01'30"
91	06'36"	08:08'06"
92	05'11"	08:13'17"
93	05'23"	08:18'40"
94	05'29"	08:24'09"
95	05'25"	08:29'34"
96	06'08"	08:35'42"
97	05'14"	08:40'56"
98	06'11"	08:47'07"
99	05'30"	08:52'37"
100	05'30"	08:58'07"
100.5	07'49"	09:02'24"