徐國龍 2024/11/22 訓練日誌

徐國龍桃園
ID 791485

3 位追隨者

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徐國龍

50.0 km | 05:42:12 | 06:50/km | 第3馬

2024 宜蘭冬山河超級馬拉松

官方成績
日期	2024-11-22
成績	05:42:12
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	(00:30'30")

00:30'30" (+00'14")

01:01'05"

10 km

(01:01'05")

00:30'35" (+00'19")

15 km

(01:31'49")

00:30'44" (+00'28")

01:03'23" (+02'18")

20 km

(02:04'28")

00:32'39" (+02'23")

25 km

(02:34'44")

00:30'16"

01:02'57" (+01'52")

30 km

(03:07'25")

00:32'41" (+02'25")

35 km

(03:39'40")

00:32'15" (+01'59")

01:10'51" (+09'46")

40 km

(04:18'16")

00:38'36" (+08'20")

45 km

(04:53'39")

00:35'23" (+05'07")

01:16'55" (+15'50")

50 km

(05:35'11")

00:41'32" (+11'16")

Finish

(05:42:12)

日期: 2024-11-22 06:00 - 平均心率: 134 - 卡路里: 3094 Cal - 平均步頻: 162 - 溫度: 20°C - 濕度: 72.9

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'10"

(06'10")

06'10" (+00'25")

1000 / 1000

06'06"

(12'17")

06'06" (+00'21")

1000 / 2000

06'06"

(18'24")

06'06" (+00'21")

1000 / 3000

06'05"

(24'29")

06'05" (+00'20")

1000 / 4000

06'00"

(30'30")

06'00" (+00'15")

1000 / 5000

展開計圈分析

06'02"

(36'32")

06'02" (+00'17")

1000 / 6000

06'12"

(42'44")

06'12" (+00'27")

1000 / 7000

06'33"

(49'17")

06'33" (+00'48")

1000 / 8000

06'01"

(55'19")

06'01" (+00'16")

1000 / 9000

05'45"

(01:01'04")

05'45"

1000 / 10000

06'05"

(01:07'09")

06'05" (+00'20")

1000 / 11000

06'06"

(01:13'16")

06'06" (+00'21")

1000 / 12000

06'00"

(01:19'17")

06'00" (+00'15")

1000 / 13000

06'06"

(01:25'23")

06'06" (+00'21")

1000 / 14000

06'25"

(01:31'49")

06'25" (+00'40")

1000 / 15000

06'02"

(01:37'51")

06'02" (+00'17")

1000 / 16000

07'58"

(01:45'49")

07'58" (+02'13")

1000 / 17000

06'02"

(01:51'52")

06'02" (+00'17")

1000 / 18000

06'08"

(01:58'00")

06'08" (+00'23")

1000 / 19000

06'27"

(02:04'27")

06'27" (+00'42")

1000 / 20000

06'06"

(02:10'34")

06'06" (+00'21")

1000 / 21000

06'07"

(02:16'42")

06'07" (+00'22")

1000 / 22000

05'57"

(02:22'39")

05'57" (+00'12")

1000 / 23000

06'05"

(02:28'44")

06'05" (+00'20")

1000 / 24000

05'58"

(02:34'43")

05'58" (+00'13")

1000 / 25000

06'34"

(02:41'18")

06'34" (+00'49")

1000 / 26000

05'53"

(02:47'12")

05'53" (+00'08")

1000 / 27000

07'47"

(02:54'59")

07'47" (+02'02")

1000 / 28000

06'06"

(03:01'06")

06'06" (+00'21")

1000 / 29000

06'18"

(03:07'24")

06'18" (+00'33")

1000 / 30000

07'02"

(03:14'27")

07'02" (+01'17")

1000 / 31000

06'03"

(03:20'30")

06'03" (+00'18")

1000 / 32000

06'44"

(03:27'15")

06'44" (+00'59")

1000 / 33000

06'03"

(03:33'19")

06'03" (+00'18")

1000 / 34000

06'20"

(03:39'39")

06'20" (+00'35")

1000 / 35000

06'22"

(03:46'02")

06'22" (+00'37")

1000 / 36000

07'21"

(03:53'23")

07'21" (+01'36")

1000 / 37000

07'19"

(04:00'42")

07'19" (+01'34")

1000 / 38000

06'59"

(04:07'42")

06'59" (+01'14")

1000 / 39000

10'33"

(04:18'15")

10'33" (+04'48")

1000 / 40000

07'25"

(04:25'41")

07'25" (+01'40")

1000 / 41000

07'18"

(04:33'00")

07'18" (+01'33")

1000 / 42000

06'17"

(04:39'17")

06'17" (+00'32")

1000 / 43000

06'32"

(04:45'50")

06'32" (+00'47")

1000 / 44000

07'48"

(04:53'39")

07'48" (+02'03")

1000 / 45000

07'43"

(05:01'22")

07'43" (+01'58")

1000 / 46000

07'50"

(05:09'12")

07'50" (+02'05")

1000 / 47000

07'56"

(05:17'09")

07'56" (+02'11")

1000 / 48000

09'19"

(05:26'28")

09'19" (+03'34")

1000 / 49000

08'41"

(05:35'10")

08'41" (+02'56")

1000 / 50000

桃園

徐國龍

留言

桃園

徐國龍

留言

桃園

徐國龍

留言

桃園

徐國龍

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桃園

徐國龍

留言

賽前宣言: 無傷完賽加小金人．⋯⋯加油

賽後評分: 補給可以加強一下會更好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

11月累積里程 : 130.86 km

喬丹飛影3.0 累積 : 357.1 km

TCX 2.0 上傳 | 1 month ago

林振乾和潘潘說推

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'11"	00:06'11"
2	06'07"	00:12'18"
3	06'07"	00:18'25"
4	06'05"	00:24'30"
5	06'00"	00:30'30"
6	06'03"	00:36'33"
7	06'12"	00:42'45"
8	06'33"	00:49'18"
9	06'01"	00:55'19"
10	05'46"	01:01'05"
11	06'05"	01:07'10"
12	06'07"	01:13'17"
13	06'01"	01:19'18"
14	06'06"	01:25'24"
15	06'25"	01:31'49"
16	06'02"	01:37'51"
17	07'59"	01:45'50"
18	06'02"	01:51'52"
19	06'09"	01:58'01"
20	06'27"	02:04'28"
21	06'07"	02:10'35"
22	06'07"	02:16'42"
23	05'58"	02:22'40"
24	06'05"	02:28'45"
25	05'59"	02:34'44"
26	06'34"	02:41'18"
27	05'54"	02:47'12"
28	07'47"	02:54'59"
29	06'07"	03:01'06"
30	06'19"	03:07'25"
31	07'02"	03:14'27"
32	06'04"	03:20'31"
33	06'45"	03:27'16"
34	06'04"	03:33'20"
35	06'20"	03:39'40"
36	06'22"	03:46'02"
37	07'22"	03:53'24"
38	07'19"	04:00'43"
39	07'00"	04:07'43"
40	10'33"	04:18'16"
41	07'26"	04:25'42"
42	07'19"	04:33'01"
43	06'17"	04:39'18"
44	06'32"	04:45'50"
45	07'49"	04:53'39"
46	07'44"	05:01'23"
47	07'50"	05:09'13"
48	07'56"	05:17'09"
49	09'20"	05:26'29"
50	08'42"	05:35'11"
50.7	10'16"	05:42'12"