何惠姬 2017/12/03 訓練日誌

何惠姬宜蘭
ID 288428

65 位追隨者

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何惠姬

45.0 km | 06:42:56 | 08:57/km | 第25馬

2017 我的首部曲決戰蘭陽溪馬拉松挑戰賽

官方成績
日期	2017-12-03
成績	06:42:56
總名次	- / -
分組名次	- / -
平均速度	08:57/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'15")

00:35'15"

01:14'59"

10 km

(01:14'59")

00:39'44" (+04'29")

15 km

(01:54'26")

00:39'27" (+04'12")

01:22'02" (+07'03")

20 km

(02:37'01")

00:42'35" (+07'20")

25 km

(03:37'46")

01:00'45" (+25'30")

01:37'09" (+22'10")

30 km

(04:14'10")

00:36'24" (+01'09")

35 km

(04:59'14")

00:45'04" (+09'49")

01:27'34" (+12'35")

40 km

(05:41'44")

00:42'30" (+07'15")

45 km

(06:28'54")

00:47'10" (+11'55")

00:00'00"

Finish

(06:42:56)

日期: 2017-12-03 05:57 - 總爬升: 781 m - 天氣: 小雨 - 平均心率: 132 - 卡路里: 1715 Cal - 平均步頻: 174 - 溫度: 20°C - 濕度: 95% - PM2.5: 良好(9)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'57"

(06'57")

06'57" (+00'32")

1000 / 1000

07'46"

(14'44")

07'46" (+01'21")

1000 / 2000

06'41"

(21'25")

06'41" (+00'16")

1000 / 3000

06'40"

(28'06")

06'40" (+00'15")

1000 / 4000

07'09"

(35'15")

07'09" (+00'44")

1000 / 5000

展開計圈分析

08'21"

(43'37")

08'21" (+01'56")

1000 / 6000

07'09"

(50'47")

07'09" (+00'44")

1000 / 7000

08'49"

(59'36")

08'49" (+02'24")

1000 / 8000

07'27"

(01:07'04")

07'27" (+01'02")

1000 / 9000

07'55"

(01:15'00")

07'55" (+01'30")

1000 / 10000

08'56"

(01:23'56")

08'56" (+02'31")

1000 / 11000

08'42"

(01:32'39")

08'42" (+02'17")

1000 / 12000

07'57"

(01:40'37")

07'57" (+01'32")

1000 / 13000

06'25"

(01:47'02")

06'25"

1000 / 14000

07'23"

(01:54'26")

07'23" (+00'58")

1000 / 15000

07'18"

(02:01'45")

07'18" (+00'53")

1000 / 16000

07'37"

(02:09'22")

07'37" (+01'12")

1000 / 17000

08'38"

(02:18'01")

08'38" (+02'13")

1000 / 18000

08'39"

(02:26'40")

08'39" (+02'14")

1000 / 19000

10'20"

(02:37'01")

10'20" (+03'55")

1000 / 20000

10'45"

(02:47'47")

10'45" (+04'20")

1000 / 21000

16'08"

(03:03'56")

16'08" (+09'43")

1000 / 22000

11'13"

(03:15'10")

11'13" (+04'48")

1000 / 23000

14'18"

(03:29'28")

14'18" (+07'53")

1000 / 24000

08'18"

(03:37'46")

08'18" (+01'53")

1000 / 25000

06'51"

(03:44'37")

06'51" (+00'26")

1000 / 26000

06'52"

(03:51'30")

06'52" (+00'27")

1000 / 27000

08'21"

(03:59'52")

08'21" (+01'56")

1000 / 28000

06'51"

(04:06'43")

06'51" (+00'26")

1000 / 29000

07'27"

(04:14'11")

07'27" (+01'02")

1000 / 30000

08'46"

(04:22'57")

08'46" (+02'21")

1000 / 31000

11'27"

(04:34'24")

11'27" (+05'02")

1000 / 32000

08'49"

(04:43'14")

08'49" (+02'24")

1000 / 33000

08'53"

(04:52'07")

08'53" (+02'28")

1000 / 34000

07'07"

(04:59'14")

07'07" (+00'42")

1000 / 35000

09'10"

(05:08'25")

09'10" (+02'45")

1000 / 36000

07'18"

(05:15'43")

07'18" (+00'53")

1000 / 37000

08'08"

(05:23'51")

08'08" (+01'43")

1000 / 38000

09'56"

(05:33'48")

09'56" (+03'31")

1000 / 39000

07'56"

(05:41'45")

07'56" (+01'31")

1000 / 40000

10'49"

(05:52'34")

10'49" (+04'24")

1000 / 41000

09'21"

(06:01'56")

09'21" (+02'56")

1000 / 42000

08'45"

(06:10'41")

08'45" (+02'20")

1000 / 43000

09'00"

(06:19'42")

09'00" (+02'35")

1000 / 44000

09'12"

(06:28'54")

09'12" (+02'47")

1000 / 45000

09'08"

(06:38'03")

09'08" (+02'43")

1000 / 46000

宜蘭

何惠姬

留言

完全沒有跑到蘭陽溪，限時8.5小時，跑跑走走完成，撿到分3

賽前宣言: 在地路跑

賽後評分: 很不錯的路線，折返點有崩潰坡，下來就順順跑了～
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

12月累積里程 : 278.33 km

TCX 上傳 | 6 years ago

莊金隆-RUN希望, 旅人和其他 27 人說推

留言

觀看另 1 則留言

何惠姬淑如來跑的話，女總一非妳莫屬，富傑，衝浪，你們說對吧！

2017-12-03 19:22 ·

1 個人推

みが恭喜完賽

2017-12-03 22:09 ·


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'57"	00:06'57"
2	07'46"	00:14'43"
3	06'42"	00:21'25"
4	06'40"	00:28'05"
5	07'10"	00:35'15"
6	08'21"	00:43'36"
7	07'10"	00:50'46"
8	08'49"	00:59'35"
9	07'28"	01:07'03"
10	07'56"	01:14'59"
11	08'57"	01:23'56"
12	08'43"	01:32'39"
13	07'57"	01:40'36"
14	06'26"	01:47'02"
15	07'24"	01:54'26"
16	07'18"	02:01'44"
17	07'38"	02:09'22"
18	08'38"	02:18'00"
19	08'40"	02:26'40"
20	10'21"	02:37'01"
21	10'46"	02:47'47"
22	16'08"	03:03'55"
23	11'14"	03:15'09"
24	14'18"	03:29'27"
25	08'19"	03:37'46"
26	06'51"	03:44'37"
27	06'53"	03:51'30"
28	08'21"	03:59'51"
29	06'52"	04:06'43"
30	07'27"	04:14'10"
31	08'46"	04:22'56"
32	11'28"	04:34'24"
33	08'49"	04:43'13"
34	08'54"	04:52'07"
35	07'07"	04:59'14"
36	09'10"	05:08'24"
37	07'18"	05:15'42"
38	08'09"	05:23'51"
39	09'56"	05:33'47"
40	07'57"	05:41'44"
41	10'49"	05:52'33"
42	09'22"	06:01'55"
43	08'46"	06:10'41"
44	09'00"	06:19'41"
45	09'13"	06:28'54"
46	09'09"	06:38'03"
46.6	07'48"	06:42'55"