李扶桑 2024/01/21 訓練日誌

李扶桑新北市
ID 345224

24 位追隨者

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李扶桑

50.0 km | 06:56:42 | 08:20/km | 第16馬

2024 新竹縣尖石鄉鎮西堡王者之路～無畏超級馬拉松

官方成績
日期	2024-01-21
成績	06:56:42
總名次	- / -
分組名次	- / -
平均速度	08:20/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'48")

00:36'48" (+06'13")

01:18'58" (+14'45")

10 km

(01:18'58")

00:42'10" (+11'35")

15 km

(02:08'38")

00:49'40" (+19'05")

01:40'36" (+36'23")

20 km

(02:59'34")

00:50'56" (+20'21")

25 km

(03:36'57")

00:37'23" (+06'48")

01:32'41" (+28'28")

30 km

(04:32'15")

00:55'18" (+24'43")

35 km

(05:10'15")

00:38'00" (+07'25")

01:08'35" (+04'22")

40 km

(05:40'50")

00:30'35"

45 km

(06:12'42")

00:31'52" (+01'17")

01:04'13"

50 km

(06:45'03")

00:32'21" (+01'46")

Finish

(06:56:42)

日期: 2024-01-21 05:30 - 總爬升: 1836 m - 平均心率: 140 - 卡路里: 3391 Cal - 總步數: 59660 - 平均步頻: 143 - 平均步幅: 85 cm - 溫度: 14°C - 濕度: 91.1

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

07'16"

(07'16")

07'15" (+01'45")

1000 / 1000

164 / 83

06'11"

(13'27")

06'10" (+00'40")

1002 / 2003

174 / 93

07'34"

(21'01")

07'33" (+02'03")

1000 / 3003

139 / 94

07'31"

(28'32")

07'30" (+02'00")

1001 / 4004

144 / 92

09'08"

(37'40")

09'07" (+03'37")

1001 / 5005

138 / 79

展開計圈分析

08'30"

(46'10")

08'29" (+02'59")

1000 / 6006

137 / 85

07'20"

(53'30")

07'19" (+01'49")

1000 / 7007

158 / 86

08'15"

(01:01'45")

08'14" (+02'44")

1001 / 8008

147 / 82

10'00"

(01:11'45")

09'59" (+04'29")

1000 / 9008

130 / 76

09'13"

(01:20'58")

09'12" (+03'42")

1000 / 10009

136 / 79

09'58"

(01:30'56")

09'57" (+04'27")

1000 / 11010

133 / 75

08'58"

(01:39'54")

08'58" (+03'28")

1000 / 12010

133 / 83

10'45"

(01:50'39")

10'43" (+05'13")

1001 / 13012

137 / 67

10'21"

(02:01'00")

10'20" (+04'50")

1000 / 14012

129 / 74

10'19"

(02:11'19")

10'18" (+04'48")

1000 / 15013

132 / 72

09'27"

(02:20'46")

09'26" (+03'56")

1000 / 16013

137 / 76

11'38"

(02:32'24")

11'37" (+06'07")

1001 / 17014

123 / 69

10'18"

(02:42'42")

10'17" (+04'47")

1000 / 18015

137 / 70

09'27"

(02:52'09")

09'26" (+03'56")

1001 / 19017

132 / 79

12'19"

(03:04'28")

12'18" (+06'48")

1001 / 20018

117 / 69

06'34"

(03:11'02")

06'33" (+01'03")

1001 / 21020

157 / 96

06'13"

(03:17'15")

06'11" (+00'41")

1002 / 22022

167 / 96

09'25"

(03:26'40")

09'23" (+03'53")

1001 / 23024

133 / 79

06'03"

(03:32'43")

06'02" (+00'32")

1000 / 24024

165 / 99

06'57"

(03:39'40")

06'56" (+01'26")

1002 / 25026

157 / 91

10'33"

(03:50'13")

10'32" (+05'02")

1001 / 26028

129 / 73

10'12"

(04:00'25")

10'10" (+04'40")

1001 / 27030

126 / 77

11'43"

(04:12'08")

11'42" (+06'12")

1000 / 28030

116 / 73

14'26"

(04:26'34")

14'25" (+08'55")

1000 / 29030

104 / 66

11'43"

(04:38'17")

11'42" (+06'12")

1001 / 30031

119 / 71

10'18"

(04:48'35")

10'17" (+04'47")

1001 / 31032

128 / 75

06'33"

(04:55'08")

06'32" (+01'02")

1002 / 32035

171 / 89

05'44"

(05:00'52")

05'43" (+00'13")

1000 / 33035

168 / 103

07'06"

(05:07'58")

07'05" (+01'35")

1001 / 34036

145 / 96

06'11"

(05:14'09")

06'10" (+00'40")

1001 / 35038

164 / 98

06'27"

(05:20'36")

06'25" (+00'55")

1002 / 36040

161 / 96

06'18"

(05:26'54")

06'17" (+00'47")

1002 / 37043

160 / 99

06'05"

(05:32'59")

06'04" (+00'34")

1002 / 38045

166 / 99

06'12"

(05:39'11")

06'11" (+00'41")

1000 / 39045

159 / 101

05'32"

(05:44'43")

05'30"

1003 / 40048

172 / 105

05'58"

(05:50'41")

05'57" (+00'27")

1002 / 41051

167 / 100

06'33"

(05:57'14")

06'32" (+01'02")

1000 / 42051

166 / 91

07'45"

(06:04'59")

07'43" (+02'13")

1002 / 43054

144 / 89

06'19"

(06:11'18")

06'18" (+00'48")

1001 / 44055

169 / 93

06'07"

(06:17'25")

06'06" (+00'36")

1000 / 45056

169 / 96

05'57"

(06:23'22")

05'56" (+00'26")

1002 / 46058

169 / 99

07'49"

(06:31'11")

07'48" (+02'18")

1000 / 47059

138 / 92

06'44"

(06:37'55")

06'43" (+01'13")

1000 / 48060

143 / 103

06'30"

(06:44'25")

06'29" (+00'59")

1001 / 49061

160 / 96

06'33"

(06:50'58")

06'32" (+01'02")

1001 / 50062

168 / 90

賽後評分: 補給好\n邵老師請的臭豆腐超好吃\n不過今天下雨太冷
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

1月累積里程 : 213.22 km

MW Watch 上傳 | 9 months ago

Lulu 和潘潘說推

留言


	目標心跳區間: 111~ 145

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'13"	00:07'13"
2	05'59"	00:13'12"
3	07'29"	00:20'41"
4	07'07"	00:27'48"
5	09'00"	00:36'48"
6	08'38"	00:45'26"
7	07'03"	00:52'29"
8	07'56"	01:00'25"
9	09'53"	01:10'18"
10	08'40"	01:18'58"
11	09'43"	01:28'41"
12	08'58"	01:37'39"
13	11'07"	01:48'46"
14	09'36"	01:58'22"
15	10'16"	02:08'38"
16	09'49"	02:18'27"
17	10'27"	02:28'54"
18	09'17"	02:38'11"
19	10'46"	02:48'57"
20	10'37"	02:59'34"
21	08'51"	03:08'25"
22	06'26"	03:14'51"
23	06'12"	03:21'03"
24	09'08"	03:30'11"
25	06'46"	03:36'57"
26	08'25"	03:45'22"
27	10'20"	03:55'42"
28	10'38"	04:06'20"
29	13'51"	04:20'11"
30	12'04"	04:32'15"
31	10'47"	04:43'02"
32	08'28"	04:51'30"
33	05'56"	04:57'26"
34	06'52"	05:04'18"
35	05'57"	05:10'15"
36	06'39"	05:16'54"
37	05'42"	05:22'36"
38	06'19"	05:28'55"
39	05'57"	05:34'52"
40	05'58"	05:40'50"
41	05'27"	05:46'17"
42	06'09"	05:52'26"
43	06'26"	05:58'52"
44	07'39"	06:06'31"
45	06'11"	06:12'42"
46	05'56"	06:18'38"
47	05'51"	06:24'29"
48	08'12"	06:32'41"
49	06'09"	06:38'50"
50	06'13"	06:45'03"
51	06'36"	06:51'39"
50.9	-70'-25"	06:56'42"