Charles 2023/12/23 訓練日誌

Charles 台北市
ID 392903

19 位追隨者

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Charles

55.0 km | 06:11:11 | 06:44/km | 第23馬

2023 北宜公路超級馬拉松

官方成績
日期	2023-12-23
成績	06:11:11
總名次	- / -
分組名次	- / -
平均速度	06:44/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'18")

00:29'18" (+01'28")

01:01'42" (+02'12")

10 km

(01:01'42")

00:32'24" (+04'34")

15 km

(01:33'22")

00:31'40" (+03'50")

00:59'30"

20 km

(02:01'12")

00:27'50"

25 km

(02:31'30")

00:30'18" (+02'28")

01:06'19" (+06'49")

30 km

(03:07'31")

00:36'01" (+08'11")

35 km

(03:47'51")

00:40'20" (+12'30")

01:20'04" (+20'34")

40 km

(04:27'35")

00:39'44" (+11'54")

45 km

(05:08'15")

00:40'40" (+12'50")

01:21'09" (+21'39")

50 km

(05:48'44")

00:40'29" (+12'39")

Finish

(06:11:11)

日期: 2023-12-23 07:30 - 總爬升: 1016 m - 天氣: 陰轉小雨 - 平均心率: 146 - 卡路里: 3681 Cal - 平均步頻: 168 - 溫度: 13°C - 濕度: 87.2

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'24"

(05'24")

05'24" (+00'24")

1000 / 1000

05'29"

(10'54")

05'29" (+00'29")

1000 / 2000

05'56"

(16'50")

05'56" (+00'56")

1000 / 3000

05'52"

(22'42")

05'52" (+00'52")

1000 / 4000

06'35"

(29'18")

06'35" (+01'35")

1000 / 5000

展開計圈分析

06'33"

(35'51")

06'33" (+01'33")

1000 / 6000

06'36"

(42'27")

06'36" (+01'36")

1000 / 7000

06'22"

(48'50")

06'22" (+01'22")

1000 / 8000

06'24"

(55'14")

06'24" (+01'24")

1000 / 9000

06'28"

(01:01'42")

06'28" (+01'28")

1000 / 10000

06'38"

(01:08'20")

06'38" (+01'38")

1000 / 11000

06'08"

(01:14'29")

06'08" (+01'08")

1000 / 12000

06'07"

(01:20'37")

06'07" (+01'07")

1000 / 13000

06'17"

(01:26'55")

06'17" (+01'17")

1000 / 14000

06'26"

(01:33'21")

06'26" (+01'26")

1000 / 15000

05'22"

(01:38'44")

05'22" (+00'22")

1000 / 16000

05'00"

(01:43'44")

05'00"

1000 / 17000

05'59"

(01:49'43")

05'59" (+00'59")

1000 / 18000

05'43"

(01:55'27")

05'43" (+00'43")

1000 / 19000

05'44"

(02:01'11")

05'44" (+00'44")

1000 / 20000

05'55"

(02:07'06")

05'55" (+00'55")

1000 / 21000

06'08"

(02:13'15")

06'08" (+01'08")

1000 / 22000

05'54"

(02:19'10")

05'54" (+00'54")

1000 / 23000

06'02"

(02:25'12")

06'02" (+01'02")

1000 / 24000

06'18"

(02:31'30")

06'18" (+01'18")

1000 / 25000

06'16"

(02:37'46")

06'16" (+01'16")

1000 / 26000

06'37"

(02:44'24")

06'37" (+01'37")

1000 / 27000

07'02"

(02:51'26")

07'02" (+02'02")

1000 / 28000

08'26"

(02:59'53")

08'26" (+03'26")

1000 / 29000

07'37"

(03:07'31")

07'37" (+02'37")

1000 / 30000

09'56"

(03:17'27")

09'56" (+04'56")

1000 / 31000

06'52"

(03:24'20")

06'52" (+01'52")

1000 / 32000

07'20"

(03:31'41")

07'20" (+02'20")

1000 / 33000

06'59"

(03:38'41")

06'59" (+01'59")

1000 / 34000

09'10"

(03:47'51")

09'10" (+04'10")

1000 / 35000

06'34"

(03:54'26")

06'34" (+01'34")

1000 / 36000

06'53"

(04:01'20")

06'53" (+01'53")

1000 / 37000

07'31"

(04:08'51")

07'31" (+02'31")

1000 / 38000

11'03"

(04:19'55")

11'03" (+06'03")

1000 / 39000

07'39"

(04:27'35")

07'39" (+02'39")

1000 / 40000

08'07"

(04:35'42")

08'07" (+03'07")

1000 / 41000

07'21"

(04:43'03")

07'21" (+02'21")

1000 / 42000

08'14"

(04:51'18")

08'14" (+03'14")

1000 / 43000

09'36"

(05:00'54")

09'36" (+04'36")

1000 / 44000

07'20"

(05:08'15")

07'20" (+02'20")

1000 / 45000

08'38"

(05:16'54")

08'38" (+03'38")

1000 / 46000

07'58"

(05:24'52")

07'58" (+02'58")

1000 / 47000

06'42"

(05:31'34")

06'42" (+01'42")

1000 / 48000

09'21"

(05:40'56")

09'21" (+04'21")

1000 / 49000

07'48"

(05:48'44")

07'48" (+02'48")

1000 / 50000

07'28"

(05:56'12")

07'28" (+02'28")

1000 / 51000

05'43"

(06:01'56")

05'43" (+00'43")

1000 / 52000

05'24"

(06:07'20")

05'24" (+00'24")

1000 / 53000

03'50"

(06:11'11")

05'04" (+00'04")

758 / 53758

賽前宣言: 無傷完賽

賽後評分: 補給站義工們相當熱情，大多數車輛會禮讓跑者，少數貼跑者太近，跑步文化還需要時間培養
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~133	65~79%
2:M馬拉松配速區	133~150	79~89%
3:T乳酸耐力區	150~155	89~92%
4:A無氧耐力區	155~164	92~97.5%
5:I最大耗氧區	164~169	97.5~100%
最大心率為169 點此去設定最大心率

12月累積里程 : 252.31 km

BROOKS Levitate 6 累積 : 839.8 km

TCX 2.0 上傳 | 10 months ago

黃亮中和陳明陽說推

留言


	目標心跳區間: 110~ 144

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'24"	00:05'24"
2	05'30"	00:10'54"
3	05'56"	00:16'50"
4	05'53"	00:22'43"
5	06'35"	00:29'18"
6	06'34"	00:35'52"
7	06'36"	00:42'28"
8	06'22"	00:48'50"
9	06'24"	00:55'14"
10	06'28"	01:01'42"
11	06'39"	01:08'21"
12	06'09"	01:14'30"
13	06'07"	01:20'37"
14	06'18"	01:26'55"
15	06'27"	01:33'22"
16	05'22"	01:38'44"
17	05'00"	01:43'44"
18	06'00"	01:49'44"
19	05'43"	01:55'27"
20	05'45"	02:01'12"
21	05'55"	02:07'07"
22	06'08"	02:13'15"
23	05'55"	02:19'10"
24	06'02"	02:25'12"
25	06'18"	02:31'30"
26	06'17"	02:37'47"
27	06'37"	02:44'24"
28	07'03"	02:51'27"
29	08'26"	02:59'53"
30	07'38"	03:07'31"
31	09'56"	03:17'27"
32	06'53"	03:24'20"
33	07'21"	03:31'41"
34	07'00"	03:38'41"
35	09'10"	03:47'51"
36	06'35"	03:54'26"
37	06'54"	04:01'20"
38	07'32"	04:08'52"
39	11'03"	04:19'55"
40	07'40"	04:27'35"
41	08'07"	04:35'42"
42	07'22"	04:43'04"
43	08'14"	04:51'18"
44	09'36"	05:00'54"
45	07'21"	05:08'15"
46	08'39"	05:16'54"
47	07'58"	05:24'52"
48	06'43"	05:31'35"
49	09'21"	05:40'56"
50	07'48"	05:48'44"
51	07'28"	05:56'12"
52	05'44"	06:01'56"
53	05'25"	06:07'21"
53.8	05'03"	06:11'11"