林育延 2022/12/04 訓練日誌

林育延台南
ID 383768

21 位追隨者

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林育延

恭喜完成了第 30 馬

45.0 km | 05:48:21 | 07:44/km | 第30馬

第八屆美濃水圳超級馬拉松賽

官方成績
日期	2022-12-04
成績	05:48:21
總名次	- / -
分組名次	- / -
平均速度	07:44/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'23")

00:35'23" (+04'41")

01:07'17"

10 km

(01:07'17")

00:31'54" (+01'12")

15 km

(01:37'59")

00:30'42"

01:07'42" (+00'25")

20 km

(02:14'59")

00:37'00" (+06'18")

25 km

(02:54'36")

00:39'37" (+08'55")

01:27'11" (+19'54")

30 km

(03:42'10")

00:47'34" (+16'52")

35 km

(04:29'19")

00:47'09" (+16'27")

01:27'31" (+20'14")

40 km

(05:09'41")

00:40'22" (+09'40")

45 km

(05:48'09")

00:38'28" (+07'46")

00:00'00"

Finish

(05:48:21)

日期: 2022-12-04 05:01 - 總爬升: 123 m - 平均心率: 129 - 卡路里: 2786 Cal - 平均步頻: 166 - 溫度: 21°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

07'13"

(07'13")

07'13" (+01'48")

1000 / 1000

06'18"

(13'31")

06'18" (+00'53")

1000 / 2000

06'15"

(19'47")

06'15" (+00'50")

1000 / 3000

06'41"

(26'28")

06'41" (+01'16")

1000 / 4000

08'54"

(35'22")

08'54" (+03'29")

1000 / 5000

展開計圈分析

06'03"

(41'26")

06'03" (+00'38")

1000 / 6000

06'12"

(47'38")

06'12" (+00'47")

1000 / 7000

05'37"

(53'15")

05'37" (+00'12")

1000 / 8000

06'05"

(59'21")

06'05" (+00'40")

1000 / 9000

07'55"

(01:07'17")

07'55" (+02'30")

1000 / 10000

05'25"

(01:12'42")

05'25"

1000 / 11000

06'00"

(01:18'42")

06'00" (+00'35")

1000 / 12000

06'01"

(01:24'43")

06'01" (+00'36")

1000 / 13000

06'33"

(01:31'17")

06'33" (+01'08")

1000 / 14000

06'41"

(01:37'58")

06'41" (+01'16")

1000 / 15000

08'42"

(01:46'40")

08'42" (+03'17")

1000 / 16000

07'29"

(01:54'10")

07'29" (+02'04")

1000 / 17000

08'00"

(02:02'10")

08'00" (+02'35")

1000 / 18000

06'18"

(02:08'29")

06'18" (+00'53")

1000 / 19000

06'29"

(02:14'59")

06'29" (+01'04")

1000 / 20000

10'31"

(02:25'30")

10'31" (+05'06")

1000 / 21000

10'04"

(02:35'34")

10'04" (+04'39")

1000 / 22000

05'54"

(02:41'29")

05'54" (+00'29")

1000 / 23000

06'52"

(02:48'22")

06'52" (+01'27")

1000 / 24000

06'13"

(02:54'36")

06'13" (+00'48")

1000 / 25000

08'01"

(03:02'37")

08'01" (+02'36")

1000 / 26000

08'51"

(03:11'29")

08'51" (+03'26")

1000 / 27000

12'03"

(03:23'32")

12'03" (+06'38")

1000 / 28000

09'53"

(03:33'25")

09'53" (+04'28")

1000 / 29000

08'44"

(03:42'10")

08'44" (+03'19")

1000 / 30000

09'46"

(03:51'57")

09'46" (+04'21")

1000 / 31000

06'29"

(03:58'26")

06'29" (+01'04")

1000 / 32000

09'41"

(04:08'07")

09'41" (+04'16")

1000 / 33000

11'23"

(04:19'31")

11'23" (+05'58")

1000 / 34000

09'47"

(04:29'18")

09'47" (+04'22")

1000 / 35000

06'59"

(04:36'18")

06'59" (+01'34")

1000 / 36000

07'38"

(04:43'57")

07'38" (+02'13")

1000 / 37000

10'48"

(04:54'45")

10'48" (+05'23")

1000 / 38000

06'24"

(05:01'09")

06'24" (+00'59")

1000 / 39000

08'31"

(05:09'41")

08'31" (+03'06")

1000 / 40000

06'48"

(05:16'29")

06'48" (+01'23")

1000 / 41000

08'12"

(05:24'42")

08'12" (+02'47")

1000 / 42000

07'36"

(05:32'19")

07'36" (+02'11")

1000 / 43000

07'47"

(05:40'06")

07'47" (+02'22")

1000 / 44000

08'02"

(05:48'08")

08'02" (+02'37")

1000 / 45000

賽後評分: 路線風景美，濃濃的在地氣息
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	100~122	65~79%
2:M馬拉松配速區	122~137	79~89%
3:T乳酸耐力區	137~142	89~92%
4:A無氧耐力區	142~151	92~97.5%
5:I最大耗氧區	151~155	97.5~100%
最大心率為155 點此去設定最大心率

12月累積里程 : 304.97 km

母子鱷魚2藍紅 Y拖累積 : 1281.5 km

TCX 2.0 上傳 | 1 year ago

陳沆圳, 胡忠延和其他 1 人說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'14"	00:07'14"
2	06'18"	00:13'32"
3	06'15"	00:19'47"
4	06'41"	00:26'28"
5	08'55"	00:35'23"
6	06'03"	00:41'26"
7	06'12"	00:47'38"
8	05'38"	00:53'16"
9	06'05"	00:59'21"
10	07'56"	01:07'17"
11	05'25"	01:12'42"
12	06'00"	01:18'42"
13	06'02"	01:24'44"
14	06'34"	01:31'18"
15	06'41"	01:37'59"
16	08'42"	01:46'41"
17	07'29"	01:54'10"
18	08'00"	02:02'10"
19	06'19"	02:08'29"
20	06'30"	02:14'59"
21	10'31"	02:25'30"
22	10'05"	02:35'35"
23	05'55"	02:41'30"
24	06'52"	02:48'22"
25	06'14"	02:54'36"
26	08'01"	03:02'37"
27	08'52"	03:11'29"
28	12'03"	03:23'32"
29	09'54"	03:33'26"
30	08'44"	03:42'10"
31	09'47"	03:51'57"
32	06'30"	03:58'27"
33	09'41"	04:08'08"
34	11'24"	04:19'32"
35	09'47"	04:29'19"
36	06'59"	04:36'18"
37	07'39"	04:43'57"
38	10'48"	04:54'45"
39	06'25"	05:01'10"
40	08'31"	05:09'41"
41	06'49"	05:16'30"
42	08'12"	05:24'42"
43	07'37"	05:32'19"
44	07'48"	05:40'07"
45	08'02"	05:48'09"
45.0	07'21"	05:48'22"