jay是跑者 2023/10/20 訓練日誌

jay是跑者新北市
ID 21488

320 位追隨者

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jay是跑者

160.0 km | 17:11:00 | 06:26/km | 第64馬

2023 宜蘭冬山河超級馬拉松

官方成績
日期	2023-10-20
成績	17:11:00
總名次	2 / -
分組名次	- / -
平均速度	06:26/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:26'10")

00:26'10" (+00'30")

00:51'50"

10 km

(00:51'50")

00:25'40"

15 km

(01:18'53")

00:27'03" (+01'23")

00:53'58" (+02'08")

20 km

(01:45'48")

00:26'55" (+01'15")

25 km

(02:11'30")

00:25'42" (+00'02")

00:52'03" (+00'13")

30 km

(02:37'51")

00:26'21" (+00'41")

35 km

(03:04'41")

00:26'50" (+01'10")

00:53'26" (+01'36")

40 km

(03:31'17")

00:26'36" (+00'56")

45 km

(04:01'09")

00:29'52" (+04'12")

00:57'37" (+05'47")

50 km

(04:28'54")

00:27'45" (+02'05")

55 km

(04:56'28")

00:27'34" (+01'54")

01:00'57" (+09'07")

60 km

(05:29'51")

00:33'23" (+07'43")

65 km

(05:57'55")

00:28'04" (+02'24")

00:56'47" (+04'57")

70 km

(06:26'38")

00:28'43" (+03'03")

75 km

(07:06'45")

00:40'07" (+14'27")

01:12'07" (+20'17")

80 km

(07:38'45")

00:32'00" (+06'20")

85 km

(08:19'19")

00:40'34" (+14'54")

01:10'25" (+18'35")

90 km

(08:49'10")

00:29'51" (+04'11")

95 km

(09:19'05")

00:29'55" (+04'15")

01:04'09" (+12'19")

100 km

(09:53'19")

00:34'14" (+08'34")

105 km

(10:23'43")

00:30'24" (+04'44")

01:01'39" (+09'49")

110 km

(10:54'58")

00:31'15" (+05'35")

115 km

(11:32'11")

00:37'13" (+11'33")

01:10'07" (+18'17")

120 km

(12:05'05")

00:32'54" (+07'14")

125 km

(12:42'46")

00:37'41" (+12'01")

01:10'37" (+18'47")

130 km

(13:15'42")

00:32'56" (+07'16")

135 km

(13:52'22")

00:36'40" (+11'00")

01:11'07" (+19'17")

140 km

(14:26'49")

00:34'27" (+08'47")

145 km

(15:04'40")

00:37'51" (+12'11")

01:11'59" (+20'09")

150 km

(15:38'48")

00:34'08" (+08'28")

155 km

(16:14'32")

00:35'44" (+10'04")

01:11'50" (+20'00")

160 km

(16:50'38")

00:36'06" (+10'26")

Finish

(17:11:00)

日期: 2023-10-20 20:59 - 平均心率: 134 - 卡路里: 10547 Cal - 平均步頻: 172

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

29'02"

(29'02")

05'13"

5563 / 5563

01:09'06"

(01:38'08")

05'15" (+00'02")

13140 / 18703

01:09'13"

(02:47'21")

05'16" (+00'03")

13125 / 31829

01:11'01"

(03:58'23")

05'26" (+00'13")

13070 / 44899

01:15'24"

(05:13'47")

05'45" (+00'32")

13084 / 57984

展開計圈分析

以賽代訓得初100mile,狀況連連

賽後評分: 路況有些地方不優
給 2 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~148	65~79%
2:M馬拉松配速區	148~167	79~89%
3:T乳酸耐力區	167~172	89~92%
4:A無氧耐力區	172~183	92~97.5%
5:I最大耗氧區	183~188	97.5~100%
最大心率為188 點此去設定最大心率

10月累積里程 : 416.02 km

HOKA ONE ONE Carbon X HO1102886WDBL 累積 : 2171.6 km

TCX 2.0 上傳 | 12 months ago

winy , Jason liu 和其他 2 人說推

留言

Archong 強。明年挑戰斯巴達

2023-10-24 22:38 ·


	目標心跳區間: 112~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'05"	00:05'05"
2	05'21"	00:10'26"
3	05'19"	00:15'45"
4	05'14"	00:20'59"
5	05'11"	00:26'10"
6	05'04"	00:31'14"
7	05'04"	00:36'18"
8	05'15"	00:41'33"
9	05'10"	00:46'43"
10	05'07"	00:51'50"
11	05'04"	00:56'54"
12	05'15"	01:02'09"
13	05'03"	01:07'12"
14	06'25"	01:13'37"
15	05'16"	01:18'53"
16	05'08"	01:24'01"
17	05'14"	01:29'15"
18	05'15"	01:34'30"
19	06'16"	01:40'46"
20	05'02"	01:45'48"
21	05'11"	01:50'59"
22	05'13"	01:56'12"
23	05'05"	02:01'17"
24	05'04"	02:06'21"
25	05'09"	02:11'30"
26	05'10"	02:16'40"
27	05'25"	02:22'05"
28	05'12"	02:27'17"
29	05'15"	02:32'32"
30	05'19"	02:37'51"
31	05'12"	02:43'03"
32	05'31"	02:48'34"
33	05'19"	02:53'53"
34	05'23"	02:59'16"
35	05'25"	03:04'41"
36	05'22"	03:10'03"
37	05'19"	03:15'22"
38	05'18"	03:20'40"
39	05'18"	03:25'58"
40	05'19"	03:31'17"
41	05'25"	03:36'42"
42	05'28"	03:42'10"
43	05'58"	03:48'08"
44	05'26"	03:53'34"
45	07'35"	04:01'09"
46	05'49"	04:06'58"
47	05'36"	04:12'34"
48	05'34"	04:18'08"
49	05'20"	04:23'28"
50	05'26"	04:28'54"
51	05'25"	04:34'19"
52	05'21"	04:39'40"
53	05'30"	04:45'10"
54	05'38"	04:50'48"
55	05'40"	04:56'28"
56	06'11"	05:02'39"
57	05'42"	05:08'21"
58	05'31"	05:13'52"
59	10'21"	05:24'13"
60	05'38"	05:29'51"
61	05'40"	05:35'31"
62	05'29"	05:41'00"
63	05'52"	05:46'52"
64	05'29"	05:52'21"
65	05'34"	05:57'55"
66	05'37"	06:03'32"
67	05'41"	06:09'13"
68	05'41"	06:14'54"
69	05'53"	06:20'47"
70	05'51"	06:26'38"
71	05'48"	06:32'26"
72	14'29"	06:46'55"
73	06'26"	06:53'21"
74	07'13"	07:00'34"
75	06'11"	07:06'45"
76	06'06"	07:12'51"
77	06'03"	07:18'54"
78	06'13"	07:25'07"
79	06'15"	07:31'22"
80	07'23"	07:38'45"
81	06'13"	07:44'58"
82	06'31"	07:51'29"
83	06'16"	07:57'45"
84	06'46"	08:04'31"
85	14'48"	08:19'19"
86	06'01"	08:25'20"
87	06'14"	08:31'34"
88	05'53"	08:37'27"
89	05'51"	08:43'18"
90	05'52"	08:49'10"
91	05'55"	08:55'05"
92	05'54"	09:00'59"
93	05'58"	09:06'57"
94	05'56"	09:12'53"
95	06'12"	09:19'05"
96	06'03"	09:25'08"
97	05'54"	09:31'02"
98	10'16"	09:41'18"
99	06'02"	09:47'20"
100	05'59"	09:53'19"
101	06'05"	09:59'24"
102	06'07"	10:05'31"
103	06'15"	10:11'46"
104	05'56"	10:17'42"
105	06'01"	10:23'43"
106	06'50"	10:30'33"
107	06'04"	10:36'37"
108	06'08"	10:42'45"
109	06'09"	10:48'54"
110	06'04"	10:54'58"
111	11'53"	11:06'51"
112	06'17"	11:13'08"
113	06'14"	11:19'22"
114	06'42"	11:26'04"
115	06'07"	11:32'11"
116	06'27"	11:38'38"
117	06'17"	11:44'55"
118	06'21"	11:51'16"
119	07'35"	11:58'51"
120	06'14"	12:05'05"
121	06'25"	12:11'30"
122	06'25"	12:17'55"
123	06'19"	12:24'14"
124	12'17"	12:36'31"
125	06'15"	12:42'46"
126	06'21"	12:49'07"
127	06'43"	12:55'50"
128	06'23"	13:02'13"
129	07'14"	13:09'27"
130	06'15"	13:15'42"
131	06'34"	13:22'16"
132	08'36"	13:30'52"
133	06'33"	13:37'25"
134	06'45"	13:44'10"
135	08'12"	13:52'22"
136	06'41"	13:59'03"
137	07'51"	14:06'54"
138	06'39"	14:13'33"
139	06'38"	14:20'11"
140	06'38"	14:26'49"
141	06'34"	14:33'23"
142	07'12"	14:40'35"
143	06'38"	14:47'13"
144	07'01"	14:54'14"
145	10'26"	15:04'40"
146	06'57"	15:11'37"
147	06'51"	15:18'28"
148	06'53"	15:25'21"
149	06'46"	15:32'07"
150	06'41"	15:38'48"
151	06'32"	15:45'20"
152	06'35"	15:51'55"
153	06'59"	15:58'54"
154	07'36"	16:06'30"
155	08'02"	16:14'32"
156	06'43"	16:21'15"
157	06'45"	16:28'00"
158	06'53"	16:34'53"
159	08'49"	16:43'42"
160	06'56"	16:50'38"
161	07'08"	16:57'46"
162	07'03"	17:04'49"
163	06'42"	17:11'31"
163.0	07'51"	17:11'36"