Hsin-hung Lai 2022/01/08 訓練日誌

Hsin-hung Lai 台北市
ID 433913

19 位追隨者

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Hsin-hung Lai

50.0 km | 06:01:04 | 07:13/km | 第32馬

2022 陽明山超級馬拉松

官方成績
日期	2022-01-08
成績	06:01:04
總名次	38 / 103
分組名次	7 / 21
平均速度	07:13/km

官方證書

Hsin-hung Lai

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:42'50")

00:42'50" (+20'24")

01:20'10" (+28'15")

10 km

(01:20'10")

00:37'20" (+14'54")

15 km

(01:52'48")

00:32'38" (+10'12")

01:08'49" (+16'54")

20 km

(02:28'59")

00:36'11" (+13'45")

25 km

(03:04'25")

00:35'26" (+13'00")

01:17'29" (+25'34")

30 km

(03:46'28")

00:42'03" (+19'37")

35 km

(04:27'32")

00:41'04" (+18'38")

01:22'45" (+30'50")

40 km

(05:09'13")

00:41'41" (+19'15")

45 km

(05:38'42")

00:29'29" (+07'03")

00:51'55"

50 km

(06:01'08")

00:22'26"

Finish

(06:01:04)

日期: 2022-01-08 06:01 - 總爬升: 1416 m - 地點: 士林區至善國中 - 天氣: 雨天 - 平均心率: 167 - 卡路里: 3305 Cal - 平均步頻: 182 - 溫度: 11°C - 濕度: 94% - PM2.5: 良好(9)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

09'22"

(09'22")

09'22" (+04'54")

1000 / 1000

08'36"

(17'58")

08'36" (+04'08")

1000 / 2000

08'22"

(26'21")

08'22" (+03'54")

1000 / 3000

07'52"

(34'13")

07'52" (+03'24")

1000 / 4000

10'26"

(44'39")

10'26" (+05'58")

1000 / 5000

展開計圈分析

07'02"

(51'41")

07'02" (+02'34")

1000 / 6000

07'17"

(58'59")

07'17" (+02'49")

1000 / 7000

07'44"

(01:06'43")

07'44" (+03'16")

1000 / 8000

07'25"

(01:14'09")

07'25" (+02'57")

1000 / 9000

07'50"

(01:21'59")

07'50" (+03'22")

1000 / 10000

07'16"

(01:29'15")

07'16" (+02'48")

1000 / 11000

06'15"

(01:35'31")

06'15" (+01'47")

1000 / 12000

06'08"

(01:41'39")

06'08" (+01'40")

1000 / 13000

06'21"

(01:48'01")

06'21" (+01'53")

1000 / 14000

06'36"

(01:54'37")

06'36" (+02'08")

1000 / 15000

09'13"

(02:03'51")

09'13" (+04'45")

1000 / 16000

06'28"

(02:10'20")

06'28" (+02'00")

1000 / 17000

06'37"

(02:16'57")

06'37" (+02'09")

1000 / 18000

05'49"

(02:22'46")

05'49" (+01'21")

1000 / 19000

08'01"

(02:30'48")

08'01" (+03'33")

1000 / 20000

07'26"

(02:38'15")

07'26" (+02'58")

1000 / 21000

06'11"

(02:44'26")

06'11" (+01'43")

1000 / 22000

09'20"

(02:53'46")

09'20" (+04'52")

1000 / 23000

05'54"

(02:59'41")

05'54" (+01'26")

1000 / 24000

06'33"

(03:06'14")

06'33" (+02'05")

1000 / 25000

08'15"

(03:14'30")

08'15" (+03'47")

1000 / 26000

12'43"

(03:27'13")

12'43" (+08'15")

1000 / 27000

08'16"

(03:35'30")

08'16" (+03'48")

1000 / 28000

06'31"

(03:42'01")

06'31" (+02'03")

1000 / 29000

06'15"

(03:48'17")

06'15" (+01'47")

1000 / 30000

08'53"

(03:57'11")

08'53" (+04'25")

1000 / 31000

06'43"

(04:03'54")

06'43" (+02'15")

1000 / 32000

08'05"

(04:12'00")

08'05" (+03'37")

1000 / 33000

06'13"

(04:18'14")

06'13" (+01'45")

1000 / 34000

11'07"

(04:29'21")

11'07" (+06'39")

1000 / 35000

06'36"

(04:35'58")

06'36" (+02'08")

1000 / 36000

09'03"

(04:45'01")

09'03" (+04'35")

1000 / 37000

09'32"

(04:54'33")

09'32" (+05'04")

1000 / 38000

08'55"

(05:03'29")

08'55" (+04'27")

1000 / 39000

07'32"

(05:11'02")

07'32" (+03'04")

1000 / 40000

05'44"

(05:16'46")

05'44" (+01'16")

1000 / 41000

05'21"

(05:22'08")

05'21" (+00'53")

1000 / 42000

05'33"

(05:27'41")

05'33" (+01'05")

1000 / 43000

05'46"

(05:33'27")

05'46" (+01'18")

1000 / 44000

07'04"

(05:40'31")

07'04" (+02'36")

1000 / 45000

05'12"

(05:45'44")

05'12" (+00'44")

1000 / 46000

05'17"

(05:51'01")

05'17" (+00'49")

1000 / 47000

04'28"

(05:55'30")

04'28"

1000 / 48000

04'33"

(06:00'04")

04'33" (+00'05")

1000 / 49000

02'53"

(06:02'57")

10'03" (+05'35")

287 / 49287

賽後評分: 里程數略不足，不錯的賽事
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	125~152	65~79%
2:M馬拉松配速區	152~171	79~89%
3:T乳酸耐力區	171~177	89~92%
4:A無氧耐力區	177~188	92~97.5%
5:I最大耗氧區	188~193	97.5~100%
最大心率為193 點此去設定最大心率

1月累積里程 : 416.36 km

TCX 2.0 上傳 | 2 years ago

留言


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'33"	00:07'33"
2	08'36"	00:16'09"
3	08'22"	00:24'31"
4	07'53"	00:32'24"
5	10'26"	00:42'50"
6	07'02"	00:49'52"
7	07'18"	00:57'10"
8	07'44"	01:04'54"
9	07'26"	01:12'20"
10	07'50"	01:20'10"
11	07'16"	01:27'26"
12	06'16"	01:33'42"
13	06'08"	01:39'50"
14	06'22"	01:46'12"
15	06'36"	01:52'48"
16	09'14"	02:02'02"
17	06'29"	02:08'31"
18	06'37"	02:15'08"
19	05'49"	02:20'57"
20	08'02"	02:28'59"
21	07'27"	02:36'26"
22	06'11"	02:42'37"
23	09'20"	02:51'57"
24	05'55"	02:57'52"
25	06'33"	03:04'25"
26	08'16"	03:12'41"
27	12'43"	03:25'24"
28	08'17"	03:33'41"
29	06'31"	03:40'12"
30	06'16"	03:46'28"
31	08'54"	03:55'22"
32	06'43"	04:02'05"
33	08'06"	04:10'11"
34	06'14"	04:16'25"
35	11'07"	04:27'32"
36	06'37"	04:34'09"
37	09'03"	04:43'12"
38	09'32"	04:52'44"
39	08'56"	05:01'40"
40	07'33"	05:09'13"
41	05'44"	05:14'57"
42	05'21"	05:20'18"
43	05'34"	05:25'52"
44	05'46"	05:31'38"
45	07'04"	05:38'42"
46	05'13"	05:43'55"
47	05'17"	05:49'12"
48	04'29"	05:53'41"
49	04'33"	05:58'14"
49.3	10'04"	06:01'08"