紅七仔 2023/08/12 訓練日誌

紅七仔屏東
ID 230575

95 位追隨者

< 上一篇

下一篇 >

紅七仔

47.1 km | 05:25:54 | 06:55/km

日期: 2023-08-12 04:32 - 總爬升: 812 m - 地點: 南橫公路、關山-下馬 - 平均心率: 152 - 卡路里: 3450 Cal - 平均步頻: 172 - 溫度: 26°C - 濕度: 94%

Pace: 09'01" / 07'02" / 06'30" / 06'50" / 07'37" / 08'34" / 07'05" / 06'29" / 06'34" / 07'21" / 06'19" / 06'39" / 06'17" / 06'45" / 06'26" / 06'14" / 06'31" / 06'40" / 07'56" / 07'17" / 07'55" / 06'59" / 06'46" / 10'54" / 08'43" / 04'19" / 08'02" / 05'38" / 05'25" / 05'33" / 10'27" / 06'03" / 06'52" / 05'57" / 06'29" / 06'00" / 06'24" / 07'07" / 07'58" / 06'09" / 05'59" / 06'56" / 06'22" / 06'30" / 06'54" / 06'52" / 07'53" / 07'16" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

02:09'52"

(02:09'52")

02:09'52" (+04'27")

1000 / 1000

07'01"

(02:16'54")

07'01" (+01'36")

1000 / 2000

06'30"

(02:23'24")

06'30" (+01'05")

1000 / 3000

06'49"

(02:30'14")

06'49" (+01'24")

1000 / 4000

07'37"

(02:37'51")

07'37" (+02'12")

1000 / 5000

展開計圈分析

08'33"

(02:46'25")

08'33" (+03'08")

1000 / 6000

07'05"

(02:53'31")

07'05" (+01'40")

1000 / 7000

06'28"

(02:59'59")

06'28" (+01'03")

1000 / 8000

06'33"

(03:06'33")

06'33" (+01'08")

1000 / 9000

07'21"

(03:13'54")

07'21" (+01'56")

1000 / 10000

06'19"

(03:20'13")

06'19" (+00'54")

1000 / 11000

06'38"

(03:26'52")

06'38" (+01'13")

1000 / 12000

06'17"

(03:33'09")

06'17" (+00'52")

1000 / 13000

06'45"

(03:39'54")

06'45" (+01'20")

1000 / 14000

06'25"

(03:46'20")

06'25" (+01'00")

1000 / 15000

06'13"

(03:52'34")

06'13" (+00'48")

1000 / 16000

06'30"

(03:59'05")

06'30" (+01'05")

1000 / 17000

06'40"

(04:05'45")

06'40" (+01'15")

1000 / 18000

07'55"

(04:13'41")

07'55" (+02'30")

1000 / 19000

07'16"

(04:20'58")

07'16" (+01'51")

1000 / 20000

07'55"

(04:28'53")

07'55" (+02'30")

1000 / 21000

06'58"

(04:35'52")

06'58" (+01'33")

1000 / 22000

06'45"

(04:42'38")

06'45" (+01'20")

1000 / 23000

10'54"

(04:53'32")

10'54" (+05'29")

1000 / 24000

06'58"

(05:00'30")

06'58" (+01'33")

1000 / 25000

06'04"

(05:06'34")

06'04" (+00'39")

1000 / 26000

08'02"

(05:14'36")

08'02" (+02'37")

1000 / 27000

05'37"

(05:20'14")

05'37" (+00'12")

1000 / 28000

05'25"

(05:25'39")

05'25"

1000 / 29000

05'32"

(05:31'12")

05'32" (+00'07")

1000 / 30000

10'27"

(05:41'39")

10'27" (+05'02")

1000 / 31000

06'03"

(05:47'42")

06'03" (+00'38")

1000 / 32000

06'51"

(05:54'34")

06'51" (+01'26")

1000 / 33000

05'56"

(06:00'31")

05'56" (+00'31")

1000 / 34000

06'29"

(06:07'00")

06'29" (+01'04")

1000 / 35000

05'59"

(06:13'00")

05'59" (+00'34")

1000 / 36000

06'24"

(06:19'24")

06'24" (+00'59")

1000 / 37000

07'06"

(06:26'31")

07'06" (+01'41")

1000 / 38000

07'58"

(06:34'29")

07'58" (+02'33")

1000 / 39000

06'08"

(06:40'38")

06'08" (+00'43")

1000 / 40000

05'58"

(06:46'37")

05'58" (+00'33")

1000 / 41000

06'56"

(06:53'33")

06'56" (+01'31")

1000 / 42000

06'21"

(06:59'55")

06'21" (+00'56")

1000 / 43000

06'30"

(07:06'25")

06'30" (+01'05")

1000 / 44000

06'53"

(07:13'19")

06'53" (+01'28")

1000 / 45000

06'52"

(07:20'11")

06'52" (+01'27")

1000 / 46000

07'52"

(07:28'04")

07'52" (+02'27")

1000 / 47000

00'48"

(07:28'53")

07'15" (+01'50")

112 / 47112

屏東

紅七仔

留言

屏東

紅七仔

留言

屏東

紅七仔

留言

屏東

紅七仔

留言

2023/08/12 y拖47K
跑步訓練：體驗南橫超馬45里程碑
台東關山一定要作的一件事就是踩稻田、但04:30天未亮烏漆麻黑的什麼田都看不到當然也踩不到、到了 #初來橋、天亮了進入跑坡路段、結果沒有想像中的那麼陡、放輕鬆跑到預定的折返點 #下馬（約台20缐185）。
回程老婆也自主單車南橫體驗、並幫我補上一瓶水、然後我又叫他到前面海端小七幫我買一瓶啤酒。就這樣完成了自主南橫超馬47K耗時5小時26分。

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	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

8月累積里程 : 240.56 km

母子鱷魚一代目-綠累積 : 2198.8 km

TCX 2.0 上傳 | 1 year ago

Alan Chen, 黃肇璟和其他 7 人說推

留言

觀看另 2 則留言

謝阿州要到天龍飯店才刺激

2023-08-14 19:58 ·

1 個人推

黃肇璟體能真棒棒

2023-08-17 00:48 ·


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'01"	00:09'01"
2	07'02"	00:16'03"
3	06'30"	00:22'33"
4	06'50"	00:29'23"
5	07'37"	00:37'00"
6	08'34"	00:45'34"
7	07'05"	00:52'39"
8	06'29"	00:59'08"
9	06'34"	01:05'42"
10	07'21"	01:13'03"
11	06'19"	01:19'22"
12	06'39"	01:26'01"
13	06'17"	01:32'18"
14	06'45"	01:39'03"
15	06'26"	01:45'29"
16	06'14"	01:51'43"
17	06'31"	01:58'14"
18	06'40"	02:04'54"
19	07'56"	02:12'50"
20	07'17"	02:20'07"
21	07'55"	02:28'02"
22	06'59"	02:35'01"
23	06'46"	02:41'47"
24	10'54"	02:52'41"
25	08'43"	03:01'24"
26	04'19"	03:05'43"
27	08'02"	03:13'45"
28	05'38"	03:19'23"
29	05'25"	03:24'48"
30	05'33"	03:30'21"
31	10'27"	03:40'48"
32	06'03"	03:46'51"
33	06'52"	03:53'43"
34	05'57"	03:59'40"
35	06'29"	04:06'09"
36	06'00"	04:12'09"
37	06'24"	04:18'33"
38	07'07"	04:25'40"
39	07'58"	04:33'38"
40	06'09"	04:39'47"
41	05'59"	04:45'46"
42	06'56"	04:52'42"
43	06'22"	04:59'04"
44	06'30"	05:05'34"
45	06'54"	05:12'28"
46	06'52"	05:19'20"
47	07'53"	05:27'13"
47.1	07'06"	05:28'01"