Shu-shiun Yang 2022/09/17 訓練日誌

Shu-shiun Yang 新北市
ID 115529

14 位追隨者

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Shu-shiun Yang

50.0 km | 09:57:27 | 11:56/km | 第5馬

2022 臺灣棲蘭林道越野

官方成績
日期	2022-09-17
成績	09:57:27
總名次	- / -
分組名次	- / -
平均速度	11:56/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:55'14")

00:55'14" (+08'01")

01:47'03" (+10'08")

10 km

(01:47'03")

00:51'49" (+04'36")

15 km

(03:08'34")

01:21'31" (+34'18")

02:18'27" (+41'32")

20 km

(04:05'30")

00:56'56" (+09'43")

25 km

(04:58'01")

00:52'31" (+05'18")

01:41'23" (+04'28")

30 km

(05:46'53")

00:48'52" (+01'39")

35 km

(06:46'40")

00:59'47" (+12'34")

02:12'32" (+35'37")

40 km

(07:59'25")

01:12'45" (+25'32")

45 km

(08:46'38")

00:47'13"

01:36'55"

50 km

(09:36'20")

00:49'42" (+02'29")

Finish

(09:57:27)

日期: 2022-09-17 05:00 - 總爬升: 1427 m - 平均心率: 128 - 卡路里: 2927 Cal - 平均步頻: 132 - 溫度: 24°C - 濕度: 89%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

10'30"

(10'30")

10'30" (+02'56")

1000 / 1000

09'54"

(20'25")

09'54" (+02'20")

1000 / 2000

12'50"

(33'15")

12'50" (+05'16")

1000 / 3000

12'05"

(45'21")

12'05" (+04'31")

1000 / 4000

09'53"

(55'14")

09'53" (+02'19")

1000 / 5000

展開計圈分析

09'10"

(01:04'25")

09'10" (+01'36")

1000 / 6000

10'41"

(01:15'07")

10'41" (+03'07")

1000 / 7000

12'17"

(01:27'24")

12'17" (+04'43")

1000 / 8000

08'24"

(01:35'49")

08'24" (+00'50")

1000 / 9000

11'13"

(01:47'03")

11'13" (+03'39")

1000 / 10000

25'46"

(02:12'49")

25'46" (+18'12")

1000 / 11000

17'48"

(02:30'38")

17'48" (+10'14")

1000 / 12000

16'42"

(02:47'20")

16'42" (+09'08")

1000 / 13000

11'11"

(02:58'32")

11'11" (+03'37")

1000 / 14000

10'01"

(03:08'34")

10'01" (+02'27")

1000 / 15000

13'53"

(03:22'27")

13'53" (+06'19")

1000 / 16000

10'02"

(03:32'29")

10'02" (+02'28")

1000 / 17000

12'55"

(03:45'24")

12'55" (+05'21")

1000 / 18000

10'15"

(03:55'40")

10'15" (+02'41")

1000 / 19000

09'49"

(04:05'30")

09'49" (+02'15")

1000 / 20000

11'54"

(04:17'24")

11'54" (+04'20")

1000 / 21000

11'06"

(04:28'31")

11'06" (+03'32")

1000 / 22000

11'15"

(04:39'46")

11'15" (+03'41")

1000 / 23000

09'51"

(04:49'38")

09'51" (+02'17")

1000 / 24000

08'23"

(04:58'01")

08'23" (+00'49")

1000 / 25000

07'34"

(05:05'36")

07'34"

1000 / 26000

08'08"

(05:13'44")

08'08" (+00'34")

1000 / 27000

09'27"

(05:23'12")

09'27" (+01'53")

1000 / 28000

14'30"

(05:37'42")

14'30" (+06'56")

1000 / 29000

09'10"

(05:46'53")

09'10" (+01'36")

1000 / 30000

11'27"

(05:58'20")

11'27" (+03'53")

1000 / 31000

10'33"

(06:08'54")

10'33" (+02'59")

1000 / 32000

11'31"

(06:20'26")

11'31" (+03'57")

1000 / 33000

12'19"

(06:32'46")

12'19" (+04'45")

1000 / 34000

13'54"

(06:46'40")

13'54" (+06'20")

1000 / 35000

12'42"

(06:59'23")

12'42" (+05'08")

1000 / 36000

11'09"

(07:10'32")

11'09" (+03'35")

1000 / 37000

10'17"

(07:20'49")

10'17" (+02'43")

1000 / 38000

10'04"

(07:30'54")

10'04" (+02'30")

1000 / 39000

28'31"

(07:59'25")

28'31" (+20'57")

1000 / 40000

08'44"

(08:08'09")

08'44" (+01'10")

1000 / 41000

11'49"

(08:19'59")

11'49" (+04'15")

1000 / 42000

09'11"

(08:29'10")

09'11" (+01'37")

1000 / 43000

08'55"

(08:38'05")

08'55" (+01'21")

1000 / 44000

08'32"

(08:46'38")

08'32" (+00'58")

1000 / 45000

10'55"

(08:57'33")

10'55" (+03'21")

1000 / 46000

10'20"

(09:07'54")

10'20" (+02'46")

1000 / 47000

09'09"

(09:17'03")

09'09" (+01'35")

1000 / 48000

09'23"

(09:26'26")

09'23" (+01'49")

1000 / 49000

09'54"

(09:36'20")

09'54" (+02'20")

1000 / 50000

13'55"

(09:50'16")

13'55" (+06'21")

1000 / 51000

賽前宣言: 期待與三姐妹的相遇。

賽後評分: 對接駁車的安排可能還要再多思考一些
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	115~139	65~79%
2:M馬拉松配速區	139~157	79~89%
3:T乳酸耐力區	157~162	89~92%
4:A無氧耐力區	162~172	92~97.5%
5:I最大耗氧區	172~177	97.5~100%
最大心率為177 點此去設定最大心率

9月累積里程 : 128.03 km

TCX 2.0 上傳 | 2 years ago

留言


	目標心跳區間: 111~ 146

里程 (km)	配速 (/km)	時間 (累計時間)
1	10'30"	00:10'30"
2	09'55"	00:20'25"
3	12'50"	00:33'15"
4	12'06"	00:45'21"
5	09'53"	00:55'14"
6	09'11"	01:04'25"
7	10'41"	01:15'06"
8	12'18"	01:27'24"
9	08'25"	01:35'49"
10	11'14"	01:47'03"
11	25'46"	02:12'49"
12	17'49"	02:30'38"
13	16'42"	02:47'20"
14	11'12"	02:58'32"
15	10'02"	03:08'34"
16	13'53"	03:22'27"
17	10'02"	03:32'29"
18	12'55"	03:45'24"
19	10'16"	03:55'40"
20	09'50"	04:05'30"
21	11'54"	04:17'24"
22	11'07"	04:28'31"
23	11'15"	04:39'46"
24	09'52"	04:49'38"
25	08'23"	04:58'01"
26	07'35"	05:05'36"
27	08'08"	05:13'44"
28	09'28"	05:23'12"
29	14'30"	05:37'42"
30	09'11"	05:46'53"
31	11'27"	05:58'20"
32	10'34"	06:08'54"
33	11'32"	06:20'26"
34	12'20"	06:32'46"
35	13'54"	06:46'40"
36	12'43"	06:59'23"
37	11'09"	07:10'32"
38	10'17"	07:20'49"
39	10'05"	07:30'54"
40	28'31"	07:59'25"
41	08'44"	08:08'09"
42	11'49"	08:19'58"
43	09'12"	08:29'10"
44	08'55"	08:38'05"
45	08'33"	08:46'38"
46	10'55"	08:57'33"
47	10'21"	09:07'54"
48	09'09"	09:17'03"
49	09'23"	09:26'26"
50	09'54"	09:36'20"
51	13'56"	09:50'16"
51.4	17'11"	09:57'27"