曹以開 2020/04/19 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

49.2 km | 09:41:19 | 11:48/km | 第247馬

2020 義桐去野跑(5)

官方成績
日期	2020-04-19
成績	09:41:19
總名次	- / -
分組名次	- / -
平均速度	11:48/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'41")

00:32'41"

01:38'08"

10 km

(01:38'08")

01:05'27" (+32'46")

15 km

(02:37'29")

00:59'21" (+26'40")

01:39'51" (+01'43")

20 km

(03:17'59")

00:40'30" (+07'49")

25 km

(04:19'13")

01:01'14" (+28'33")

01:58'15" (+20'07")

30 km

(05:16'14")

00:57'01" (+24'20")

35 km

(06:00'55")

00:44'41" (+12'00")

01:44'17" (+06'09")

40 km

(07:00'31")

00:59'36" (+26'55")

45 km

(08:33'05")

01:32'34" (+59'53")

00:00'00"

Finish

(09:41:19)

日期: 2020-04-19 06:23 - 總爬升: 1579 m - 平均心率: 137 - 卡路里: 2888 Cal - 平均步頻: 140 - 溫度: 25°C - 濕度: 72%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'30"

(07'30")

07'30" (+01'45")

1000 / 1000

08'03"

(15'33")

08'03" (+02'18")

1000 / 2000

07'10"

(22'43")

07'10" (+01'25")

1000 / 3000

06'11"

(28'55")

06'11" (+00'26")

1000 / 4000

05'45"

(34'40")

05'45"

1000 / 5000

展開計圈分析

05'54"

(40'35")

05'54" (+00'09")

1000 / 6000

06'11"

(46'46")

06'11" (+00'26")

1000 / 7000

12'40"

(59'27")

12'40" (+06'55")

1000 / 8000

20'41"

(01:20'08")

20'41" (+14'56")

1000 / 9000

19'58"

(01:40'07")

19'58" (+14'13")

1000 / 10000

15'13"

(01:55'20")

15'13" (+09'28")

1000 / 11000

13'46"

(02:09'07")

13'46" (+08'01")

1000 / 12000

11'46"

(02:20'53")

11'46" (+06'01")

1000 / 13000

09'55"

(02:30'48")

09'55" (+04'10")

1000 / 14000

08'39"

(02:39'28")

08'39" (+02'54")

1000 / 15000

08'09"

(02:47'38")

08'09" (+02'24")

1000 / 16000

09'04"

(02:56'42")

09'04" (+03'19")

1000 / 17000

07'36"

(03:04'19")

07'36" (+01'51")

1000 / 18000

06'08"

(03:10'28")

06'08" (+00'23")

1000 / 19000

09'30"

(03:19'58")

09'30" (+03'45")

1000 / 20000

13'29"

(03:33'27")

13'29" (+07'44")

1000 / 21000

15'18"

(03:48'46")

15'18" (+09'33")

1000 / 22000

12'50"

(04:01'36")

12'50" (+07'05")

1000 / 23000

10'25"

(04:12'02")

10'25" (+04'40")

1000 / 24000

09'09"

(04:21'11")

09'09" (+03'24")

1000 / 25000

12'57"

(04:34'09")

12'57" (+07'12")

1000 / 26000

08'21"

(04:42'31")

08'21" (+02'36")

1000 / 27000

08'52"

(04:51'23")

08'52" (+03'07")

1000 / 28000

13'51"

(05:05'14")

13'51" (+08'06")

1000 / 29000

12'59"

(05:18'13")

12'59" (+07'14")

1000 / 30000

08'54"

(05:27'08")

08'54" (+03'09")

1000 / 31000

10'49"

(05:37'58")

10'49" (+05'04")

1000 / 32000

08'06"

(05:46'05")

08'06" (+02'21")

1000 / 33000

07'35"

(05:53'40")

07'35" (+01'50")

1000 / 34000

09'13"

(06:02'54")

09'13" (+03'28")

1000 / 35000

07'13"

(06:10'07")

07'13" (+01'28")

1000 / 36000

09'02"

(06:19'10")

09'02" (+03'17")

1000 / 37000

08'33"

(06:27'44")

08'33" (+02'48")

1000 / 38000

12'02"

(06:39'46")

12'02" (+06'17")

1000 / 39000

22'42"

(07:02'29")

22'42" (+16'57")

1000 / 40000

13'09"

(07:15'38")

13'09" (+07'24")

1000 / 41000

15'46"

(07:31'25")

15'46" (+10'01")

1000 / 42000

21'15"

(07:52'41")

21'15" (+15'30")

1000 / 43000

23'04"

(08:15'46")

23'04" (+17'19")

1000 / 44000

19'17"

(08:35'03")

19'17" (+13'32")

1000 / 45000

19'11"

(08:54'15")

19'11" (+13'26")

1000 / 46000

19'11"

(09:13'26")

19'11" (+13'26")

1000 / 47000

12'34"

(09:26'00")

12'34" (+06'49")

1000 / 48000

11'00"

(09:37'01")

11'00" (+05'15")

1000 / 49000

04'18"

(09:41'19")

14'18" (+08'33")

300 / 49300

第三次來跑義桐，路線較熟悉，今天氣候又很適合跑步，山上很涼爽，雖然沒有要拼速，反而在時限前1.5小時完賽，很滿意今天的表現！

賽後評分: 防疫期間，志工認真服務並注重防疫，真的很棒！
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	107~130	65~79%
2:M馬拉松配速區	130~146	79~89%
3:T乳酸耐力區	146~151	89~92%
4:A無氧耐力區	151~160	92~97.5%
5:I最大耗氧區	160~165	97.5~100%
最大心率為165 點此去設定最大心率

4月累積里程 : 445.48 km

TCX 2.0 上傳 | 4 years ago

楊志民和 Rarry Lin 說推

留言


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'31"	00:05'31"
2	08'03"	00:13'34"
3	07'11"	00:20'45"
4	06'11"	00:26'56"
5	05'45"	00:32'41"
6	05'55"	00:38'36"
7	06'11"	00:44'47"
8	12'41"	00:57'28"
9	20'41"	01:18'09"
10	19'59"	01:38'08"
11	15'14"	01:53'22"
12	13'46"	02:07'08"
13	11'46"	02:18'54"
14	09'55"	02:28'49"
15	08'40"	02:37'29"
16	08'10"	02:45'39"
17	09'04"	02:54'43"
18	07'37"	03:02'20"
19	06'09"	03:08'29"
20	09'30"	03:17'59"
21	13'30"	03:31'29"
22	15'18"	03:46'47"
23	12'51"	03:59'38"
24	10'25"	04:10'03"
25	09'10"	04:19'13"
26	12'57"	04:32'10"
27	08'22"	04:40'32"
28	08'52"	04:49'24"
29	14'33"	05:03'57"
30	12'17"	05:16'14"
31	09'57"	05:26'11"
32	09'48"	05:35'59"
33	08'07"	05:44'06"
34	07'35"	05:51'41"
35	09'14"	06:00'55"
36	07'14"	06:08'09"
37	09'03"	06:17'12"
38	08'33"	06:25'45"
39	12'03"	06:37'48"
40	22'43"	07:00'31"
41	13'09"	07:13'40"
42	15'46"	07:29'26"
43	21'16"	07:50'42"
44	23'05"	08:13'47"
45	19'18"	08:33'05"
46	19'11"	08:52'16"
47	19'11"	09:11'27"
48	12'35"	09:24'02"
49	11'00"	09:35'02"
49.3	14'18"	09:39'20"