廖銘祺 2019/12/08 訓練日誌

廖銘祺台南
ID 105957

85 位追隨者

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廖銘祺

100.0 km | 13:56:50 | 08:22/km | 第75馬

第三屆高雄山城100KM超級馬拉松

官方成績
日期	2019-12-08
成績	13:56:50
總名次	313 / 438
分組名次	30 / 46
平均速度	08:22/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'51")

00:31'51"

01:04'44"

10 km

(01:04'44")

00:32'53" (+01'02")

15 km

(01:42'05")

00:37'21" (+05'30")

01:11'24" (+06'40")

20 km

(02:16'08")

00:34'03" (+02'12")

25 km

(02:51'04")

00:34'56" (+03'05")

01:12'19" (+07'35")

30 km

(03:28'27")

00:37'23" (+05'32")

35 km

(04:14'21")

00:45'54" (+14'03")

01:32'58" (+28'14")

40 km

(05:01'25")

00:47'04" (+15'13")

45 km

(05:35'47")

00:34'22" (+02'31")

01:15'05" (+10'21")

50 km

(06:16'30")

00:40'43" (+08'52")

55 km

(07:00'25")

00:43'55" (+12'04")

01:27'58" (+23'14")

60 km

(07:44'28")

00:44'03" (+12'12")

65 km

(08:35'03")

00:50'35" (+18'44")

01:35'14" (+30'30")

70 km

(09:19'42")

00:44'39" (+12'48")

75 km

(10:09'23")

00:49'41" (+17'50")

01:30'42" (+25'58")

80 km

(10:50'24")

00:41'01" (+09'10")

85 km

(11:44'17")

00:53'53" (+22'02")

01:38'27" (+33'43")

90 km

(12:28'51")

00:44'34" (+12'43")

95 km

(13:10'53")

00:42'02" (+10'11")

01:24'26" (+19'42")

100 km

(13:53'17")

00:42'24" (+10'33")

Finish

(13:56:50)

日期: 2019-12-08 05:00 - 總爬升: 1262 m - 地點: 高雄市美濃區 - 天氣: 陰冷 - 平均心率: 109 - 卡路里: 7511 Cal - 溫度: 13°C - 濕度: 74%

第二次挑戰!!50K後開始忍著胃食道逆流的不適，靠著意志力順利完。

賽後評分: 賽道風景令人驚豔，補給充沛不缺，路線平坦，是場不跑可惜的百K賽事。
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~161	79~89%
3:T乳酸耐力區	161~166	89~92%
4:A無氧耐力區	166~176	92~97.5%
5:I最大耗氧區	176~181	97.5~100%
最大心率為181 點此去設定最大心率

12月累積里程 : 276.52 km

母子鱷魚第三代(水藍)-5 累積 : 931.8 km

GPX 上傳 | 4 years ago

蔡峻宇🌱 和陳沆圳說推

留言


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'16"	00:07'16"
2	06'12"	00:13'28"
3	06'07"	00:19'35"
4	06'07"	00:25'42"
5	06'09"	00:31'51"
6	06'17"	00:38'08"
7	06'26"	00:44'34"
8	13'22"	00:57'56"
9	00'44"	00:58'40"
10	06'04"	01:04'44"
11	07'08"	01:11'52"
12	06'33"	01:18'25"
13	06'36"	01:25'01"
14	09'27"	01:34'28"
15	07'37"	01:42'05"
16	06'21"	01:48'26"
17	06'37"	01:55'03"
18	06'50"	02:01'53"
19	08'03"	02:09'56"
20	06'12"	02:16'08"
21	06'11"	02:22'19"
22	07'19"	02:29'38"
23	06'30"	02:36'08"
24	08'27"	02:44'35"
25	06'29"	02:51'04"
26	08'11"	02:59'15"
27	06'51"	03:06'06"
28	08'18"	03:14'24"
29	07'17"	03:21'41"
30	06'46"	03:28'27"
31	09'50"	03:38'17"
32	06'23"	03:44'40"
33	08'32"	03:53'12"
34	10'07"	04:03'19"
35	11'02"	04:14'21"
36	10'32"	04:24'53"
37	07'47"	04:32'40"
38	09'58"	04:42'38"
39	09'53"	04:52'31"
40	08'54"	05:01'25"
41	09'45"	05:11'10"
42	06'15"	05:17'25"
43	05'38"	05:23'03"
44	05'32"	05:28'35"
45	07'12"	05:35'47"
46	06'59"	05:42'46"
47	07'11"	05:49'57"
48	11'12"	06:01'09"
49	06'32"	06:07'41"
50	08'49"	06:16'30"
51	11'16"	06:27'46"
52	10'49"	06:38'35"
53	06'48"	06:45'23"
54	08'06"	06:53'29"
55	06'56"	07:00'25"
56	09'19"	07:09'44"
57	10'01"	07:19'45"
58	08'12"	07:27'57"
59	08'54"	07:36'51"
60	07'37"	07:44'28"
61	07'50"	07:52'18"
62	15'08"	08:07'26"
63	06'55"	08:14'21"
64	10'54"	08:25'15"
65	09'48"	08:35'03"
66	10'39"	08:45'42"
67	06'52"	08:52'34"
68	08'51"	09:01'25"
69	08'39"	09:10'04"
70	09'38"	09:19'42"
71	09'40"	09:29'22"
72	07'32"	09:36'54"
73	11'25"	09:48'19"
74	10'51"	09:59'10"
75	10'13"	10:09'23"
76	06'25"	10:15'48"
77	07'28"	10:23'16"
78	08'54"	10:32'10"
79	09'40"	10:41'50"
80	08'34"	10:50'24"
81	09'06"	10:59'30"
82	08'50"	11:08'20"
83	09'32"	11:17'52"
84	11'12"	11:29'04"
85	15'13"	11:44'17"
86	09'08"	11:53'25"
87	09'22"	12:02'47"
88	08'36"	12:11'23"
89	07'55"	12:19'18"
90	09'33"	12:28'51"
91	08'36"	12:37'27"
92	08'04"	12:45'31"
93	08'10"	12:53'41"
94	08'17"	13:01'58"
95	08'55"	13:10'53"
96	08'06"	13:18'59"
97	08'41"	13:27'40"
98	08'54"	13:36'34"
99	08'49"	13:45'23"
100	07'54"	13:53'17"
100.6	07'48"	13:57'36"