Sara 2022/09/17 訓練日誌 | Marathon's World

Sara 桃園
ID 31896

40 位追隨者

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Sara

50.0 km | 08:38:04 | 10:21/km | 第7馬

2022 臺灣棲蘭林道越野

官方成績
日期	2022-09-17
成績	08:38:04
總名次	- / -
分組名次	- / -
平均速度	10:21/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:44'51")

00:44'51" (+13'03")

01:34'56" (+09'00")

10 km

(01:34'56")

00:50'05" (+18'17")

15 km

(02:36'08")

01:01'12" (+29'24")

01:48'24" (+22'28")

20 km

(03:23'20")

00:47'12" (+15'24")

25 km

(04:19'21")

00:56'01" (+24'13")

01:50'31" (+24'35")

30 km

(05:13'51")

00:54'30" (+22'42")

35 km

(06:06'32")

00:52'41" (+20'53")

01:51'57" (+26'01")

40 km

(07:05'48")

00:59'16" (+27'28")

45 km

(07:59'56")

00:54'08" (+22'20")

01:25'56"

50 km

(08:31'44")

00:31'48"

Finish

(08:38:04)

日期: 2022-09-17 08:01 - 總爬升: 580 m - 平均心率: 131 - 卡路里: 2024 Cal - 平均步頻: 150 - 溫度: 29°C - 濕度: 65%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

08'55"

(08'55")

08'55" (+03'17")

1000 / 1000

08'57"

(17'53")

08'57" (+03'19")

1000 / 2000

09'34"

(27'27")

09'34" (+03'56")

1000 / 3000

08'10"

(35'38")

08'10" (+02'32")

1000 / 4000

09'13"

(44'51")

09'13" (+03'35")

1000 / 5000

展開計圈分析

08'47"

(53'39")

08'47" (+03'09")

1000 / 6000

10'42"

(01:04'22")

10'42" (+05'04")

1000 / 7000

10'59"

(01:15'21")

10'59" (+05'21")

1000 / 8000

09'16"

(01:24'38")

09'16" (+03'38")

1000 / 9000

10'17"

(01:34'56")

10'17" (+04'39")

1000 / 10000

14'49"

(01:49'45")

14'49" (+09'11")

1000 / 11000

15'53"

(02:05'39")

15'53" (+10'15")

1000 / 12000

11'08"

(02:16'47")

11'08" (+05'30")

1000 / 13000

10'22"

(02:27'10")

10'22" (+04'44")

1000 / 14000

08'58"

(02:36'08")

08'58" (+03'20")

1000 / 15000

08'51"

(02:45'00")

08'51" (+03'13")

1000 / 16000

08'46"

(02:53'46")

08'46" (+03'08")

1000 / 17000

12'29"

(03:06'16")

12'29" (+06'51")

1000 / 18000

10'00"

(03:16'17")

10'00" (+04'22")

1000 / 19000

07'02"

(03:23'19")

07'02" (+01'24")

1000 / 20000

08'38"

(03:31'58")

08'38" (+03'00")

1000 / 21000

09'28"

(03:41'26")

09'28" (+03'50")

1000 / 22000

11'55"

(03:53'21")

11'55" (+06'17")

1000 / 23000

13'29"

(04:06'51")

13'29" (+07'51")

1000 / 24000

12'29"

(04:19'21")

12'29" (+06'51")

1000 / 25000

11'57"

(04:31'18")

11'57" (+06'19")

1000 / 26000

11'33"

(04:42'51")

11'33" (+05'55")

1000 / 27000

11'46"

(04:54'38")

11'46" (+06'08")

1000 / 28000

10'30"

(05:05'08")

10'30" (+04'52")

1000 / 29000

08'43"

(05:13'51")

08'43" (+03'05")

1000 / 30000

09'37"

(05:23'28")

09'37" (+03'59")

1000 / 31000

07'47"

(05:31'16")

07'47" (+02'09")

1000 / 32000

10'42"

(05:41'59")

10'42" (+05'04")

1000 / 33000

10'04"

(05:52'03")

10'04" (+04'26")

1000 / 34000

14'28"

(06:06'32")

14'28" (+08'50")

1000 / 35000

11'17"

(06:17'49")

11'17" (+05'39")

1000 / 36000

12'51"

(06:30'40")

12'51" (+07'13")

1000 / 37000

11'35"

(06:42'16")

11'35" (+05'57")

1000 / 38000

11'12"

(06:53'28")

11'12" (+05'34")

1000 / 39000

12'20"

(07:05'48")

12'20" (+06'42")

1000 / 40000

12'19"

(07:18'07")

12'19" (+06'41")

1000 / 41000

08'28"

(07:26'36")

08'28" (+02'50")

1000 / 42000

11'04"

(07:37'40")

11'04" (+05'26")

1000 / 43000

11'53"

(07:49'34")

11'53" (+06'15")

1000 / 44000

10'22"

(07:59'56")

10'22" (+04'44")

1000 / 45000

07'12"

(08:07'09")

07'12" (+01'34")

1000 / 46000

06'24"

(08:13'33")

06'24" (+00'46")

1000 / 47000

06'15"

(08:19'48")

06'15" (+00'37")

1000 / 48000

05'54"

(08:25'43")

05'54" (+00'16")

1000 / 49000

06'01"

(08:31'44")

06'01" (+00'23")

1000 / 50000

05'38"

(08:37'23")

05'38"

1000 / 51000

賽後評分: 動線、流程、補給都不行
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	121~147	65~79%
2:M馬拉松配速區	147~166	79~89%
3:T乳酸耐力區	166~172	89~92%
4:A無氧耐力區	172~182	92~97.5%
5:I最大耗氧區	182~187	97.5~100%
最大心率為187 點此去設定最大心率

9月累積里程 : 215.91 km

Hoka Speedgoat 4 累積 : 225.5 km

TCX 2.0 上傳 | 2 years ago

黃國棟說推

留言


	目標心跳區間: 114~ 149

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'56"	00:08'56"
2	08'57"	00:17'53"
3	09'35"	00:27'28"
4	08'10"	00:35'38"
5	09'13"	00:44'51"
6	08'48"	00:53'39"
7	10'43"	01:04'22"
8	10'59"	01:15'21"
9	09'17"	01:24'38"
10	10'18"	01:34'56"
11	14'49"	01:49'45"
12	15'54"	02:05'39"
13	11'08"	02:16'47"
14	10'23"	02:27'10"
15	08'58"	02:36'08"
16	08'52"	02:45'00"
17	08'47"	02:53'47"
18	12'29"	03:06'16"
19	10'01"	03:16'17"
20	07'03"	03:23'20"
21	08'38"	03:31'58"
22	09'28"	03:41'26"
23	11'56"	03:53'22"
24	13'29"	04:06'51"
25	12'30"	04:19'21"
26	11'57"	04:31'18"
27	11'34"	04:42'52"
28	11'46"	04:54'38"
29	10'30"	05:05'08"
30	08'43"	05:13'51"
31	09'38"	05:23'29"
32	07'47"	05:31'16"
33	10'43"	05:41'59"
34	10'05"	05:52'04"
35	14'28"	06:06'32"
36	11'17"	06:17'49"
37	12'51"	06:30'40"
38	11'36"	06:42'16"
39	11'12"	06:53'28"
40	12'20"	07:05'48"
41	12'20"	07:18'08"
42	08'28"	07:26'36"
43	11'05"	07:37'41"
44	11'53"	07:49'34"
45	10'22"	07:59'56"
46	07'13"	08:07'09"
47	06'24"	08:13'33"
48	06'15"	08:19'48"
49	05'55"	08:25'43"
50	06'01"	08:31'44"
51	05'39"	08:37'23"
51.1	06'03"	08:38'04"