Yang 2017/09/22 訓練日誌 | Marathon's World

Yang 台中
ID 116

128 位追隨者

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Yang

21.5 km | 01:44:57 | 04:52/km

日期: 2017-09-22 18:31 - 平均心率: 153 - 卡路里: 1318 Cal - 平均步頻: 188 - 溫度: 32°C - 濕度: 56%

Pace: 05'35" / 05'19" / 04'53" / 06'48" / 03'49" / 03'46" / 03'46" / 06'26" / 03'46" / 03'43" / 03'46" / 06'08" / 03'45" / 03'45" / 03'46" / 06'15" / 04'42" / 05'22" / 04'55" / 05'21" / 06'07" / 06'06" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

16'24"

(16'24")

05'13" (+02'22")

3135 / 3135

03'16"

(19'40")

29'40" (+26'49")

110 / 3246

01'31"

(21'12")

03'55" (+01'04")

388 / 3635

01'31"

(22'43")

03'44" (+00'53")

408 / 4043

01'33"

(24'17")

03'49" (+00'58")

407 / 4451

展開計圈分析

01'32"

(25'49")

03'50" (+00'59")

400 / 4851

01'32"

(27'22")

03'46" (+00'55")

408 / 5260

01'31"

(28'54")

03'45" (+00'54")

405 / 5665

01'32"

(30'26")

03'48" (+00'57")

403 / 6069

01'31"

(31'58")

03'45" (+00'54")

406 / 6475

01'31"

(33'29")

03'44" (+00'53")

406 / 6882

01'32"

(35'01")

03'45" (+00'54")

408 / 7291

02'59"

(38'01")

31'05" (+28'14")

96 / 7387

01'29"

(39'30")

03'49" (+00'58")

389 / 7776

01'32"

(41'03")

03'48" (+00'57")

407 / 8184

01'31"

(42'35")

03'46" (+00'55")

404 / 8588

01'31"

(44'06")

03'45" (+00'54")

404 / 8993

01'31"

(45'38")

03'43" (+00'52")

410 / 9403

01'32"

(47'10")

03'41" (+00'50")

417 / 9820

01'32"

(48'43")

03'45" (+00'54")

409 / 10230

01'32"

(50'15")

03'46" (+00'55")

406 / 10637

01'31"

(51'47")

03'44" (+00'53")

409 / 11046

01'32"

(53'19")

03'42" (+00'51")

414 / 11461

02'59"

(56'18")

19'47" (+16'56")

151 / 11612

01'29"

(57'48")

03'44" (+00'53")

397 / 12010

01'32"

(59'20")

03'43" (+00'52")

413 / 12424

01'31"

(01:00'52")

03'43" (+00'52")

411 / 12835

01'31"

(01:02'24")

03'45" (+00'54")

407 / 13243

01'33"

(01:03'57")

03'44" (+00'53")

415 / 13658

01'32"

(01:05'29")

03'46" (+00'55")

406 / 14064

01'32"

(01:07'01")

03'48" (+00'57")

402 / 14467

01'31"

(01:08'33")

03'42" (+00'51")

412 / 14880

01'32"

(01:10'05")

03'47" (+00'56")

404 / 15284

01'31"

(01:11'36")

03'42" (+00'51")

410 / 15694

03'00"

(01:14'37")

29'12" (+26'21")

103 / 15798

01'12"

(01:15'50")

03'06" (+00'15")

390 / 16188

02'47"

(01:18'37")

06'52" (+04'01")

405 / 16593

01'20"

(01:19'58")

03'20" (+00'29")

401 / 16995

02'38"

(01:22'36")

06'29" (+03'38")

406 / 17401

01'15"

(01:23'51")

03'05" (+00'14")

405 / 17806

02'52"

(01:26'44")

07'01" (+04'10")

410 / 18217

00'35"

(01:27'20")

03'04" (+00'13")

195 / 18412

01'17"

(01:28'37")

05'59" (+03'08")

215 / 18627

00'35"

(01:29'12")

03'01" (+00'10")

193 / 18820

01'14"

(01:30'27")

05'48" (+02'57")

213 / 19034

00'34"

(01:31'01")

02'51"

200 / 19234

01'17"

(01:32'18")

05'59" (+03'08")

214 / 19449

12'39"

(01:44'57")

06'04" (+03'13")

2083 / 21532

E3k
+(92"x4k+r3')*3
+(80"x400m+rr400m)*3
+(36"x200m+rr200m)*3
+E10min

1-E16min+r3'16"

2-(92"x4k+r3'00")*3
T1-91",91",93",92",92",91",92",91",91",92"+r2'59"
T2-89",92",91",91",91",92",92",92",91",92"+r2'59"
T3-89",92",91",91",93", 92",92",91",92",91"

r3'00"

3-(80"x400m+rr400m)*3+(36"x200m+rr200m)*3
R1-72"+rr400m_2'47"
R2-80"+rr400m_2'38"
R3-75"+rr400m_2'52"
R4-35"+rr200m_1'17"
R5-35"+rr200m_1'14"
R6-34"+rr200m_1'17"

+E12min

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

9月累積里程 : 427.56 km

TCX 上傳 | 7 years ago

大頭, 嚕和其他 11 人說推

留言

觀看另 2 則留言

Alan Kuo 小楊今天的訓練點數，應該有超過50點?

2017-09-22 22:52 ·

Yang 51.3

2017-09-23 21:28 ·

1 個人推


	目標心跳區間: 119~ 156

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'35"	00:05'35"
2	05'19"	00:10'54"
3	04'53"	00:15'47"
4	06'48"	00:22'35"
5	03'49"	00:26'24"
6	03'46"	00:30'10"
7	03'46"	00:33'56"
8	06'26"	00:40'22"
9	03'46"	00:44'08"
10	03'43"	00:47'51"
11	03'46"	00:51'37"
12	06'08"	00:57'45"
13	03'45"	01:01'30"
14	03'45"	01:05'15"
15	03'46"	01:09'01"
16	06'15"	01:15'16"
17	04'42"	01:19'58"
18	05'22"	01:25'20"
19	04'55"	01:30'15"
20	05'21"	01:35'36"
21	06'07"	01:41'43"
21.5	06'06"	01:44'58"