Hsin-hung Lai 2020/05/17 訓練日誌

Hsin-hung Lai 台北市
ID 433913

19 位追隨者

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Hsin-hung Lai

46.0 km | 05:36:26 | 07:18/km | 第8馬

新月沙灣超馬

官方成績
日期	2020-05-17
成績	05:36:26
總名次	4 / -
分組名次	- / -
平均速度	07:18/km

官方證書

Hsin-hung Lai

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'11")

00:30'11"

01:03'27"

10 km

(01:03'27")

00:33'16" (+03'05")

15 km

(01:36'21")

00:32'54" (+02'43")

01:03'53" (+00'26")

20 km

(02:07'20")

00:30'59" (+00'48")

25 km

(02:38'35")

00:31'15" (+01'04")

01:07'37" (+04'10")

30 km

(03:14'57")

00:36'22" (+06'11")

35 km

(03:55'10")

00:40'13" (+10'02")

01:16'22" (+12'55")

40 km

(04:31'19")

00:36'09" (+05'58")

45 km

(05:14'12")

00:42'53" (+12'42")

00:00'00"

Finish

(05:36:26)

日期: 2020-05-17 05:04 - 總爬升: 399 m - 平均心率: 169 - 卡路里: 3853 Cal - 平均步頻: 178 - 溫度: 24°C - 濕度: 87%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'29"

(06'29")

06'29" (+00'56")

1000 / 1000

05'42"

(12'12")

05'42" (+00'09")

1000 / 2000

06'15"

(18'28")

06'15" (+00'42")

1000 / 3000

05'48"

(24'17")

05'48" (+00'15")

1000 / 4000

05'53"

(30'10")

05'53" (+00'20")

1000 / 5000

展開計圈分析

05'55"

(36'06")

05'55" (+00'22")

1000 / 6000

06'20"

(42'27")

06'20" (+00'47")

1000 / 7000

06'51"

(49'18")

06'51" (+01'18")

1000 / 8000

06'27"

(55'45")

06'27" (+00'54")

1000 / 9000

07'41"

(01:03'27")

07'41" (+02'08")

1000 / 10000

06'36"

(01:10'03")

06'36" (+01'03")

1000 / 11000

06'07"

(01:16'10")

06'07" (+00'34")

1000 / 12000

08'05"

(01:24'15")

08'05" (+02'32")

1000 / 13000

06'12"

(01:30'28")

06'12" (+00'39")

1000 / 14000

05'52"

(01:36'20")

05'52" (+00'19")

1000 / 15000

05'33"

(01:41'54")

05'33"

1000 / 16000

06'26"

(01:48'20")

06'26" (+00'53")

1000 / 17000

06'13"

(01:54'33")

06'13" (+00'40")

1000 / 18000

06'29"

(02:01'03")

06'29" (+00'56")

1000 / 19000

06'16"

(02:07'20")

06'16" (+00'43")

1000 / 20000

06'25"

(02:13'45")

06'25" (+00'52")

1000 / 21000

06'02"

(02:19'47")

06'02" (+00'29")

1000 / 22000

06'06"

(02:25'54")

06'06" (+00'33")

1000 / 23000

06'16"

(02:32'11")

06'16" (+00'43")

1000 / 24000

06'23"

(02:38'35")

06'23" (+00'50")

1000 / 25000

06'02"

(02:44'38")

06'02" (+00'29")

1000 / 26000

11'39"

(02:56'17")

11'39" (+06'06")

1000 / 27000

06'03"

(03:02'20")

06'03" (+00'30")

1000 / 28000

05'52"

(03:08'13")

05'52" (+00'19")

1000 / 29000

06'43"

(03:14'57")

06'43" (+01'10")

1000 / 30000

10'49"

(03:25'46")

10'49" (+05'16")

1000 / 31000

09'34"

(03:35'21")

09'34" (+04'01")

1000 / 32000

06'24"

(03:41'46")

06'24" (+00'51")

1000 / 33000

06'24"

(03:48'10")

06'24" (+00'51")

1000 / 34000

06'59"

(03:55'09")

06'59" (+01'26")

1000 / 35000

07'54"

(04:03'04")

07'54" (+02'21")

1000 / 36000

07'47"

(04:10'51")

07'47" (+02'14")

1000 / 37000

08'08"

(04:19'00")

08'08" (+02'35")

1000 / 38000

06'10"

(04:25'10")

06'10" (+00'37")

1000 / 39000

06'09"

(04:31'19")

06'09" (+00'36")

1000 / 40000

10'09"

(04:41'29")

10'09" (+04'36")

1000 / 41000

10'16"

(04:51'45")

10'16" (+04'43")

1000 / 42000

08'21"

(05:00'07")

08'21" (+02'48")

1000 / 43000

07'04"

(05:07'11")

07'04" (+01'31")

1000 / 44000

06'59"

(05:14'11")

06'59" (+01'26")

1000 / 45000

06'56"

(05:21'08")

06'56" (+01'23")

1000 / 46000

08'37"

(05:29'45")

08'37" (+03'04")

1000 / 47000

天氣熱又跑錯路，跑完是沒覺得怎樣，但竟然出現第一次血尿，事後多喝水也還好，可能是喝太少水了，下次一定要小心

賽後評分: 天氣真熱
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	125~152	65~79%
2:M馬拉松配速區	152~171	79~89%
3:T乳酸耐力區	171~177	89~92%
4:A無氧耐力區	177~188	92~97.5%
5:I最大耗氧區	188~193	97.5~100%
最大心率為193 點此去設定最大心率

5月累積里程 : 299.97 km

Asics Tartherzeal 6 累積 : 654.4 km

TCX 2.0 上傳 | 4 years ago

留言


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'30"	00:06'30"
2	05'42"	00:12'12"
3	06'16"	00:18'28"
4	05'49"	00:24'17"
5	05'54"	00:30'11"
6	05'56"	00:36'07"
7	06'21"	00:42'28"
8	06'51"	00:49'19"
9	06'27"	00:55'46"
10	07'41"	01:03'27"
11	06'36"	01:10'03"
12	06'08"	01:16'11"
13	08'05"	01:24'16"
14	06'12"	01:30'28"
15	05'53"	01:36'21"
16	05'33"	01:41'54"
17	06'27"	01:48'21"
18	06'13"	01:54'34"
19	06'29"	02:01'03"
20	06'17"	02:07'20"
21	06'25"	02:13'45"
22	06'03"	02:19'48"
23	06'07"	02:25'55"
24	06'16"	02:32'11"
25	06'24"	02:38'35"
26	06'03"	02:44'38"
27	11'39"	02:56'17"
28	06'04"	03:02'21"
29	05'52"	03:08'13"
30	06'44"	03:14'57"
31	10'50"	03:25'47"
32	09'35"	03:35'22"
33	06'24"	03:41'46"
34	06'25"	03:48'11"
35	06'59"	03:55'10"
36	07'54"	04:03'04"
37	07'48"	04:10'52"
38	08'08"	04:19'00"
39	06'10"	04:25'10"
40	06'09"	04:31'19"
41	10'10"	04:41'29"
42	10'17"	04:51'46"
43	08'21"	05:00'07"
44	07'05"	05:07'12"
45	07'00"	05:14'12"
46	06'56"	05:21'08"
47	08'37"	05:29'45"
47.8	07'04"	05:35'33"