Quach Kim Long 2021/03/13 訓練日誌

Quach Kim Long 高雄
ID 457707

15 位追隨者

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Quach Kim Long

恭喜完成了第 10 馬

100.0 km | 11:51:25 | 07:06/km | 第10馬

*2020 第10屆南橫(霧鹿峽谷)超級馬拉松*

官方成績
日期	2021-03-13
成績	11:51:25
總名次	- / -
分組名次	- / -
平均速度	07:06/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'46")

00:30'46" (+02'35")

01:01'46"

10 km

(01:01'46")

00:31'00" (+02'49")

15 km

(01:33'43")

00:31'57" (+03'46")

01:06'42" (+04'56")

20 km

(02:08'28")

00:34'45" (+06'34")

25 km

(02:45'23")

00:36'55" (+08'44")

01:09'07" (+07'21")

30 km

(03:17'35")

00:32'12" (+04'01")

35 km

(03:56'54")

00:39'19" (+11'08")

01:07'30" (+05'44")

40 km

(04:25'05")

00:28'11"

45 km

(04:58'17")

00:33'12" (+05'01")

01:07'29" (+05'43")

50 km

(05:32'34")

00:34'17" (+06'06")

55 km

(06:06'52")

00:34'18" (+06'07")

01:15'46" (+14'00")

60 km

(06:48'20")

00:41'28" (+13'17")

65 km

(07:33'12")

00:44'52" (+16'41")

01:24'16" (+22'30")

70 km

(08:12'36")

00:39'24" (+11'13")

75 km

(08:56'45")

00:44'09" (+15'58")

01:16'09" (+14'23")

80 km

(09:28'45")

00:32'00" (+03'49")

85 km

(10:03'57")

00:35'12" (+07'01")

01:11'28" (+09'42")

90 km

(10:40'13")

00:36'16" (+08'05")

95 km

(11:18'22")

00:38'09" (+09'58")

01:11'12" (+09'26")

100 km

(11:51'25")

00:33'03" (+04'52")

Finish

(11:51:25)

日期: 2021-03-13 03:54 - 總爬升: 1482 m - 平均心率: 167 - 卡路里: 5296 Cal - 總步數: 118302 - 平均步頻: 166 - 平均步幅: 83 cm - 溫度: 20°C - 濕度: 94%

賽後評分: 風景優美
給 4 星

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	135~152	79~89%
3:T乳酸耐力區	152~157	89~92%
4:A無氧耐力區	157~166	92~97.5%
5:I最大耗氧區	166~171	97.5~100%
最大心率為171 點此去設定最大心率

3月累積里程 : 218.35 km

MW Watch 上傳 | 3 years ago

謝ㄚ順, 許新利和其他 1 人說推

留言


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'30"	00:06'30"
2	06'18"	00:12'48"
3	05'58"	00:18'46"
4	06'21"	00:25'07"
5	05'39"	00:30'46"
6	06'18"	00:37'04"
7	06'10"	00:43'14"
8	06'23"	00:49'37"
9	06'12"	00:55'49"
10	05'57"	01:01'46"
11	06'44"	01:08'30"
12	06'21"	01:14'51"
13	06'06"	01:20'57"
14	06'07"	01:27'04"
15	06'39"	01:33'43"
16	05'34"	01:39'17"
17	06'59"	01:46'16"
18	06'15"	01:52'31"
19	06'48"	01:59'19"
20	09'09"	02:08'28"
21	07'30"	02:15'58"
22	07'40"	02:23'38"
23	06'47"	02:30'25"
24	06'37"	02:37'02"
25	08'21"	02:45'23"
26	07'22"	02:52'45"
27	05'50"	02:58'35"
28	05'42"	03:04'17"
29	05'42"	03:09'59"
30	07'36"	03:17'35"
31	07'29"	03:25'04"
32	11'24"	03:36'28"
33	07'29"	03:43'57"
34	07'26"	03:51'23"
35	05'31"	03:56'54"
36	05'30"	04:02'24"
37	05'40"	04:08'04"
38	06'00"	04:14'04"
39	05'33"	04:19'37"
40	05'28"	04:25'05"
41	06'22"	04:31'27"
42	05'11"	04:36'38"
43	05'45"	04:42'23"
44	09'18"	04:51'41"
45	06'36"	04:58'17"
46	06'28"	05:04'45"
47	06'24"	05:11'09"
48	06'42"	05:17'51"
49	05'49"	05:23'40"
50	08'54"	05:32'34"
51	06'20"	05:38'54"
52	06'51"	05:45'45"
53	06'09"	05:51'54"
54	09'24"	06:01'18"
55	05'34"	06:06'52"
56	09'00"	06:15'52"
57	07'17"	06:23'09"
58	07'03"	06:30'12"
59	08'30"	06:38'42"
60	09'38"	06:48'20"
61	09'01"	06:57'21"
62	08'01"	07:05'22"
63	06'47"	07:12'09"
64	12'21"	07:24'30"
65	08'42"	07:33'12"
66	09'02"	07:42'14"
67	06'49"	07:49'03"
68	07'30"	07:56'33"
69	07'05"	08:03'38"
70	08'58"	08:12'36"
71	11'47"	08:24'23"
72	11'39"	08:36'02"
73	08'24"	08:44'26"
74	06'25"	08:50'51"
75	05'54"	08:56'45"
76	06'02"	09:02'47"
77	06'00"	09:08'47"
78	06'14"	09:15'01"
79	06'03"	09:21'04"
80	07'41"	09:28'45"
81	05'42"	09:34'27"
82	06'08"	09:40'35"
83	07'00"	09:47'35"
84	07'56"	09:55'31"
85	08'26"	10:03'57"
86	06'22"	10:10'19"
87	07'39"	10:17'58"
88	06'48"	10:24'46"
89	07'48"	10:32'34"
90	07'39"	10:40'13"
91	07'13"	10:47'26"
92	07'39"	10:55'05"
93	06'59"	11:02'04"
94	08'27"	11:10'31"
95	07'51"	11:18'22"
96	07'12"	11:25'34"
97	08'08"	11:33'42"
98	06'25"	11:40'07"
99	06'40"	11:46'47"
99.3	14'07"	11:51'25"