曹以開 2024/12/07 訓練日誌

曹以開高雄
ID 272

29 位追隨者

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曹以開

106.0 km | 12:28:05 | 07:03/km | 第322馬

2024 八百壯士系列-制霸浸水營超馬

官方成績
日期	2024-12-07
成績	12:28:05
總名次	- / -
分組名次	- / -
平均速度	07:03/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'09")

00:32'09"

01:30'33"

10 km

(01:30'33")

00:58'24" (+26'15")

15 km

(02:10'18")

00:39'45" (+07'36")

02:04'23" (+33'50")

20 km

(03:34'56")

01:24'38" (+52'29")

25 km

(04:49'47")

01:14'51" (+42'42")

01:58'56" (+28'23")

30 km

(05:33'52")

00:44'05" (+11'56")

35 km

(06:40'37")

01:06'45" (+34'36")

02:26'56" (+56'23")

40 km

(08:00'48")

01:20'11" (+48'02")

45 km

(09:10'46")

01:09'58" (+37'49")

02:17'52" (+47'19")

50 km

(10:18'40")

01:07'54" (+35'45")

55 km

(11:36'27")

01:17'47" (+45'38")

02:11'26" (+40'53")

60 km

(12:30'06")

00:53'39" (+21'30")

Finish

(12:28:05)

日期: 2024-12-07 03:00 - 總爬升: 2282 m - 平均心率: 134 - 卡路里: 3430 Cal - 平均步頻: 140 - 溫度: 22°C - 濕度: 80.2

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'24"

(06'24")

06'24" (+00'06")

1000 / 1000

06'34"

(12'58")

06'34" (+00'16")

1000 / 2000

06'30"

(19'29")

06'30" (+00'12")

1000 / 3000

06'18"

(25'48")

06'18"

1000 / 4000

06'22"

(32'10")

06'22" (+00'04")

1000 / 5000

展開計圈分析

06'20"

(38'30")

06'20" (+00'02")

1000 / 6000

07'07"

(45'38")

07'07" (+00'49")

1000 / 7000

09'25"

(55'03")

09'25" (+03'07")

1000 / 8000

16'35"

(01:11'39")

16'35" (+10'17")

1000 / 9000

18'54"

(01:30'33")

18'54" (+12'36")

1000 / 10000

09'32"

(01:40'06")

09'32" (+03'14")

1000 / 11000

10'32"

(01:50'38")

10'32" (+04'14")

1000 / 12000

06'20"

(01:56'58")

06'20" (+00'02")

1000 / 13000

06'46"

(02:03'44")

06'46" (+00'28")

1000 / 14000

06'34"

(02:10'18")

06'34" (+00'16")

1000 / 15000

15'26"

(02:25'44")

15'26" (+09'08")

1000 / 16000

20'32"

(02:46'17")

20'32" (+14'14")

1000 / 17000

18'37"

(03:04'54")

18'37" (+12'19")

1000 / 18000

15'30"

(03:20'24")

15'30" (+09'12")

1000 / 19000

14'31"

(03:34'56")

14'31" (+08'13")

1000 / 20000

21'49"

(03:56'45")

21'49" (+15'31")

1000 / 21000

22'13"

(04:18'59")

22'13" (+15'55")

1000 / 22000

12'10"

(04:31'10")

12'10" (+05'52")

1000 / 23000

12'15"

(04:43'25")

12'15" (+05'57")

1000 / 24000

06'22"

(04:49'47")

06'22" (+00'04")

1000 / 25000

06'29"

(04:56'17")

06'29" (+00'11")

1000 / 26000

07'20"

(05:03'37")

07'20" (+01'02")

1000 / 27000

10'14"

(05:13'52")

10'14" (+03'56")

1000 / 28000

10'11"

(05:24'04")

10'11" (+03'53")

1000 / 29000

09'48"

(05:33'52")

09'48" (+03'30")

1000 / 30000

10'47"

(05:44'39")

10'47" (+04'29")

1000 / 31000

11'23"

(05:56'03")

11'23" (+05'05")

1000 / 32000

11'06"

(06:07'09")

11'06" (+04'48")

1000 / 33000

11'32"

(06:18'41")

11'32" (+05'14")

1000 / 34000

21'56"

(06:40'37")

21'56" (+15'38")

1000 / 35000

14'21"

(06:54'59")

14'21" (+08'03")

1000 / 36000

13'10"

(07:08'10")

13'10" (+06'52")

1000 / 37000

15'00"

(07:23'10")

15'00" (+08'42")

1000 / 38000

22'12"

(07:45'23")

22'12" (+15'54")

1000 / 39000

15'25"

(08:00'48")

15'25" (+09'07")

1000 / 40000

11'38"

(08:12'27")

11'38" (+05'20")

1000 / 41000

25'57"

(08:38'24")

25'57" (+19'39")

1000 / 42000

10'16"

(08:48'40")

10'16" (+03'58")

1000 / 43000

09'36"

(08:58'16")

09'36" (+03'18")

1000 / 44000

12'29"

(09:10'46")

12'29" (+06'11")

1000 / 45000

09'12"

(09:19'59")

09'12" (+02'54")

1000 / 46000

13'40"

(09:33'39")

13'40" (+07'22")

1000 / 47000

15'20"

(09:49'00")

15'20" (+09'02")

1000 / 48000

17'37"

(10:06'37")

17'37" (+11'19")

1000 / 49000

12'02"

(10:18'40")

12'02" (+05'44")

1000 / 50000

18'14"

(10:36'55")

18'14" (+11'56")

1000 / 51000

15'04"

(10:51'59")

15'04" (+08'46")

1000 / 52000

15'21"

(11:07'21")

15'21" (+09'03")

1000 / 53000

12'34"

(11:19'56")

12'34" (+06'16")

1000 / 54000

09'18"

(11:29'14")

09'18" (+03'00")

1000 / 55000

13'32"

(11:42'47")

13'32" (+07'14")

1000 / 56000

11'03"

(11:53'51")

11'03" (+04'45")

1000 / 57000

06'21"

(12:00'13")

06'21" (+00'03")

1000 / 58000

08'09"

(12:08'22")

08'09" (+01'51")

1000 / 59000

09'42"

(12:18'04")

09'42" (+03'24")

1000 / 60000

10'00"

(12:28'05")

14'18" (+08'00")

699 / 60699

因有新的越野路線，想要跑看看，就轉越野組，雖然殘念，但是今天收穫滿滿，去了以前沒去過的力里部落，和力里山以及之前不曾走過的部分古道，最後還從吊橋高繞過加羅板部落到大武搭火車到枋寮！

賽後評分: TUR的超棒賽事，明年繼續！
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

12月累積里程 : 551.08 km

赤足天字第一號累積 : 29235.6 km

TCX 2.0 上傳 | 1 month ago

留言


	目標心跳區間: 103~ 135

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'23"	00:06'23"
2	06'35"	00:12'58"
3	06'31"	00:19'29"
4	06'18"	00:25'47"
5	06'22"	00:32'09"
6	06'20"	00:38'29"
7	07'08"	00:45'37"
8	09'25"	00:55'02"
9	16'36"	01:11'38"
10	18'55"	01:30'33"
11	09'32"	01:40'05"
12	10'32"	01:50'37"
13	06'20"	01:56'57"
14	06'47"	02:03'44"
15	06'34"	02:10'18"
16	15'26"	02:25'44"
17	20'32"	02:46'16"
18	18'37"	03:04'53"
19	15'31"	03:20'24"
20	14'32"	03:34'56"
21	21'49"	03:56'45"
22	22'13"	04:18'58"
23	12'11"	04:31'09"
24	12'15"	04:43'24"
25	06'23"	04:49'47"
26	06'29"	04:56'16"
27	07'21"	05:03'37"
28	10'14"	05:13'51"
29	10'12"	05:24'03"
30	09'49"	05:33'52"
31	10'47"	05:44'39"
32	11'23"	05:56'02"
33	11'06"	06:07'08"
34	11'32"	06:18'40"
35	21'57"	06:40'37"
36	14'21"	06:54'58"
37	13'11"	07:08'09"
38	15'01"	07:23'10"
39	22'13"	07:45'23"
40	15'25"	08:00'48"
41	11'38"	08:12'26"
42	25'58"	08:38'24"
43	10'16"	08:48'40"
44	09'36"	08:58'16"
45	12'30"	09:10'46"
46	09'13"	09:19'59"
47	13'40"	09:33'39"
48	15'20"	09:48'59"
49	17'38"	10:06'37"
50	12'03"	10:18'40"
51	27'11"	10:45'51"
52	13'20"	10:59'11"
53	15'22"	11:14'33"
54	12'35"	11:27'08"
55	09'19"	11:36'27"
56	13'33"	11:50'00"
57	11'03"	12:01'03"
58	06'22"	12:07'25"
59	08'10"	12:15'35"
60	14'31"	12:30'06"
60.7	13'44"	12:39'43"