Richard Lo 2018/07/29 訓練日誌

Richard Lo 苗栗
ID 237861

28 位追隨者

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Richard Lo

46.1 km | 05:15:03 | 06:50/km | 第49馬

2018 阿草跑出路〜田溪水超馬一騎跑

官方成績
日期	2018-07-29
成績	05:15:03
總名次	- / -
分組名次	- / -
平均速度	06:50/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'24")

00:30'24" (+00'22")

01:00'26"

10 km

(01:00'26")

00:30'02"

15 km

(01:32'52")

00:32'26" (+02'24")

01:05'52" (+05'26")

20 km

(02:06'18")

00:33'26" (+03'24")

25 km

(02:41'40")

00:35'22" (+05'20")

01:09'59" (+09'33")

30 km

(03:16'17")

00:34'37" (+04'35")

35 km

(03:52'19")

00:36'02" (+06'00")

01:16'22" (+15'56")

40 km

(04:32'39")

00:40'20" (+10'18")

45 km

(05:08'16")

00:35'37" (+05'35")

00:00'00"

Finish

(05:15:03)

日期: 2018-07-29 04:59 - 總爬升: 462 m - 平均心率: 161 - 卡路里: 2758 Cal - 平均步頻: 172 - 溫度: 25°C - 濕度: 96% - PM2.5: 良好(5)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'50"

(06'50")

06'50" (+01'09")

1000 / 1000

05'44"

(12'34")

05'44" (+00'03")

1000 / 2000

05'41"

(18'15")

05'41"

1000 / 3000

05'42"

(23'58")

05'42" (+00'01")

1000 / 4000

06'22"

(30'21")

06'22" (+00'41")

1000 / 5000

展開計圈分析

05'46"

(36'07")

05'46" (+00'05")

1000 / 6000

05'48"

(41'56")

05'48" (+00'07")

1000 / 7000

06'53"

(48'50")

06'53" (+01'12")

1000 / 8000

05'43"

(54'33")

05'43" (+00'02")

1000 / 9000

05'48"

(01:00'22")

05'48" (+00'07")

1000 / 10000

07'30"

(01:07'53")

07'30" (+01'49")

1000 / 11000

05'47"

(01:13'40")

05'47" (+00'06")

1000 / 12000

07'21"

(01:21'02")

07'21" (+01'40")

1000 / 13000

05'54"

(01:26'57")

05'54" (+00'13")

1000 / 14000

05'51"

(01:32'48")

05'51" (+00'10")

1000 / 15000

07'27"

(01:40'16")

07'27" (+01'46")

1000 / 16000

06'18"

(01:46'35")

06'18" (+00'37")

1000 / 17000

06'14"

(01:52'49")

06'14" (+00'33")

1000 / 18000

06'06"

(01:58'56")

06'06" (+00'25")

1000 / 19000

07'18"

(02:06'14")

07'18" (+01'37")

1000 / 20000

06'15"

(02:12'30")

06'15" (+00'34")

1000 / 21000

06'12"

(02:18'42")

06'12" (+00'31")

1000 / 22000

09'55"

(02:28'37")

09'55" (+04'14")

1000 / 23000

06'22"

(02:35'00")

06'22" (+00'41")

1000 / 24000

06'36"

(02:41'36")

06'36" (+00'55")

1000 / 25000

07'17"

(02:48'54")

07'17" (+01'36")

1000 / 26000

06'28"

(02:55'22")

06'28" (+00'47")

1000 / 27000

06'38"

(03:02'01")

06'38" (+00'57")

1000 / 28000

06'28"

(03:08'29")

06'28" (+00'47")

1000 / 29000

07'44"

(03:16'14")

07'44" (+02'03")

1000 / 30000

06'18"

(03:22'32")

06'18" (+00'37")

1000 / 31000

08'04"

(03:30'36")

08'04" (+02'23")

1000 / 32000

06'25"

(03:37'02")

06'25" (+00'44")

1000 / 33000

07'01"

(03:44'03")

07'01" (+01'20")

1000 / 34000

08'12"

(03:52'15")

08'12" (+02'31")

1000 / 35000

06'42"

(03:58'58")

06'42" (+01'01")

1000 / 36000

07'35"

(04:06'33")

07'35" (+01'54")

1000 / 37000

06'42"

(04:13'15")

06'42" (+01'01")

1000 / 38000

09'04"

(04:22'19")

09'04" (+03'23")

1000 / 39000

10'15"

(04:32'35")

10'15" (+04'34")

1000 / 40000

08'58"

(04:41'33")

08'58" (+03'17")

1000 / 41000

06'19"

(04:47'52")

06'19" (+00'38")

1000 / 42000

06'44"

(04:54'37")

06'44" (+01'03")

1000 / 43000

07'09"

(05:01'46")

07'09" (+01'28")

1000 / 44000

06'25"

(05:08'12")

06'25" (+00'44")

1000 / 45000

06'38"

(05:14'51")

06'38" (+00'57")

1000 / 46000

11'11"

(05:26'02")

25'31" (+19'50")

438 / 46438

賽前宣言: Run as I can!!

賽後評分: 選手之夜，表演精彩，晚餐菜色豐富。整體規劃良好，補給充足，天氣雖熱，冷却水充分，路線風景佳。
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	123~150	65~79%
2:M馬拉松配速區	150~169	79~89%
3:T乳酸耐力區	169~174	89~92%
4:A無氧耐力區	174~185	92~97.5%
5:I最大耗氧區	185~190	97.5~100%
最大心率為190 點此去設定最大心率

7月累積里程 : 286.83 km

TCX 上傳 | 6 years ago

陳瀛裕, 胡淑琍和其他 7 人說推

留言

發哥假日運動愉快 👍🏽

2018-07-29 14:18 ·

1 個人推


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'53"	00:06'53"
2	05'45"	00:12'38"
3	05'41"	00:18'19"
4	05'43"	00:24'02"
5	06'22"	00:30'24"
6	05'47"	00:36'11"
7	05'49"	00:42'00"
8	06'53"	00:48'53"
9	05'44"	00:54'37"
10	05'49"	01:00'26"
11	07'30"	01:07'56"
12	05'48"	01:13'44"
13	07'22"	01:21'06"
14	05'54"	01:27'00"
15	05'52"	01:32'52"
16	07'28"	01:40'20"
17	06'18"	01:46'38"
18	06'15"	01:52'53"
19	06'06"	01:58'59"
20	07'19"	02:06'18"
21	06'16"	02:12'34"
22	06'12"	02:18'46"
23	09'55"	02:28'41"
24	06'23"	02:35'04"
25	06'36"	02:41'40"
26	07'26"	02:49'06"
27	06'20"	02:55'26"
28	06'38"	03:02'04"
29	06'29"	03:08'33"
30	07'44"	03:16'17"
31	06'19"	03:22'36"
32	08'04"	03:30'40"
33	06'26"	03:37'06"
34	07'01"	03:44'07"
35	08'12"	03:52'19"
36	06'42"	03:59'01"
37	07'35"	04:06'36"
38	06'43"	04:13'19"
39	09'04"	04:22'23"
40	10'16"	04:32'39"
41	08'58"	04:41'37"
42	06'19"	04:47'56"
43	06'45"	04:54'41"
44	07'09"	05:01'50"
45	06'26"	05:08'16"
46	06'38"	05:14'54"
46.4	25'31"	05:26'06"