Abu tanapima 2024/03/09 訓練日誌

Abu tanapima 花蓮
ID 424444

25 位追隨者

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Abu tanapima

45.0 km | 05:05:58 | 06:47/km | 第2馬

2024第13屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2024-03-09
成績	05:05:58
總名次	- / -
分組名次	- / -
平均速度	06:47/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:30'06")

00:30'06"

01:00'23"

10 km

(01:00'23")

00:30'17" (+00'11")

15 km

(01:32'32")

00:32'09" (+02'03")

01:08'42" (+08'19")

20 km

(02:09'05")

00:36'33" (+06'27")

25 km

(02:44'52")

00:35'47" (+05'41")

01:08'44" (+08'21")

30 km

(03:17'49")

00:32'57" (+02'51")

35 km

(03:51'41")

00:33'52" (+03'46")

01:06'11" (+05'48")

40 km

(04:24'00")

00:32'19" (+02'13")

45 km

(04:58'55")

00:34'55" (+04'49")

00:00'00"

Finish

(05:05:58)

日期: 2024-03-09 06:00 - 總爬升: 806 m - 平均心率: 165 - 卡路里: 2205 Cal - 平均步頻: 178 - 溫度: 15°C - 濕度: 58.8

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'13"

(06'13")

06'13" (+00'27")

1000 / 1000

06'15"

(12'28")

06'15" (+00'29")

1000 / 2000

05'56"

(18'25")

05'56" (+00'10")

1000 / 3000

05'48"

(24'13")

05'48" (+00'02")

1000 / 4000

05'51"

(30'04")

05'51" (+00'05")

1000 / 5000

展開計圈分析

05'55"

(36'00")

05'55" (+00'09")

1000 / 6000

05'57"

(41'58")

05'57" (+00'11")

1000 / 7000

06'23"

(48'21")

06'23" (+00'37")

1000 / 8000

06'01"

(54'22")

06'01" (+00'15")

1000 / 9000

05'58"

(01:00'21")

05'58" (+00'12")

1000 / 10000

06'22"

(01:06'44")

06'22" (+00'36")

1000 / 11000

06'15"

(01:12'59")

06'15" (+00'29")

1000 / 12000

06'13"

(01:19'13")

06'13" (+00'27")

1000 / 13000

06'10"

(01:25'24")

06'10" (+00'24")

1000 / 14000

07'06"

(01:32'31")

07'06" (+01'20")

1000 / 15000

05'47"

(01:38'18")

05'47" (+00'01")

1000 / 16000

06'43"

(01:45'01")

06'43" (+00'57")

1000 / 17000

06'40"

(01:51'42")

06'40" (+00'54")

1000 / 18000

07'24"

(01:59'06")

07'24" (+01'38")

1000 / 19000

09'56"

(02:09'03")

09'56" (+04'10")

1000 / 20000

07'29"

(02:16'32")

07'29" (+01'43")

1000 / 21000

08'14"

(02:24'47")

08'14" (+02'28")

1000 / 22000

08'18"

(02:33'05")

08'18" (+02'32")

1000 / 23000

05'58"

(02:39'04")

05'58" (+00'12")

1000 / 24000

05'46"

(02:44'50")

05'46"

1000 / 25000

06'04"

(02:50'54")

06'04" (+00'18")

1000 / 26000

05'54"

(02:56'49")

05'54" (+00'08")

1000 / 27000

06'10"

(03:03'00")

06'10" (+00'24")

1000 / 28000

08'19"

(03:11'19")

08'19" (+02'33")

1000 / 29000

06'27"

(03:17'47")

06'27" (+00'41")

1000 / 30000

07'11"

(03:24'58")

07'11" (+01'25")

1000 / 31000

06'54"

(03:31'53")

06'54" (+01'08")

1000 / 32000

06'55"

(03:38'48")

06'55" (+01'09")

1000 / 33000

06'05"

(03:44'54")

06'05" (+00'19")

1000 / 34000

06'45"

(03:51'39")

06'45" (+00'59")

1000 / 35000

07'01"

(03:58'41")

07'01" (+01'15")

1000 / 36000

06'40"

(04:05'21")

06'40" (+00'54")

1000 / 37000

06'01"

(04:11'23")

06'01" (+00'15")

1000 / 38000

06'23"

(04:17'46")

06'23" (+00'37")

1000 / 39000

06'12"

(04:23'58")

06'12" (+00'26")

1000 / 40000

07'02"

(04:31'01")

07'02" (+01'16")

1000 / 41000

07'19"

(04:38'21")

07'19" (+01'33")

1000 / 42000

07'31"

(04:45'52")

07'31" (+01'45")

1000 / 43000

06'17"

(04:52'10")

06'17" (+00'31")

1000 / 44000

06'43"

(04:58'53")

06'43" (+00'57")

1000 / 45000

花蓮

Abu tanapima

留言

自我挑戰，但訓練不足，回程小腿多次呈現微抽筋狀態，導致跑起來很虐心，最終想落淚的完賽🥹

賽後評分: 補給可以再豐富一些
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 : 175.49 km

HOKA Rincon3 累積 : 1846.4 km

TCX 2.0 上傳 | 8 months ago

紀小雄, 林芷筠和其他 3 人說推

留言

觀看另 1 則留言

王愛愛速度很厲害

2024-03-09 13:16 ·

Uvau. 厲害👍

2024-03-09 16:02 ·


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'15"	00:06'15"
2	06'15"	00:12'30"
3	05'57"	00:18'27"
4	05'48"	00:24'15"
5	05'51"	00:30'06"
6	05'56"	00:36'02"
7	05'58"	00:42'00"
8	06'23"	00:48'23"
9	06'01"	00:54'24"
10	05'59"	01:00'23"
11	06'23"	01:06'46"
12	06'15"	01:13'01"
13	06'14"	01:19'15"
14	06'11"	01:25'26"
15	07'06"	01:32'32"
16	05'49"	01:38'21"
17	06'42"	01:45'03"
18	06'41"	01:51'44"
19	07'24"	01:59'08"
20	09'57"	02:09'05"
21	07'29"	02:16'34"
22	08'14"	02:24'48"
23	09'02"	02:33'50"
24	05'16"	02:39'06"
25	05'46"	02:44'52"
26	06'04"	02:50'56"
27	06'13"	02:57'09"
28	05'53"	03:03'02"
29	08'19"	03:11'21"
30	06'28"	03:17'49"
31	07'11"	03:25'00"
32	06'54"	03:31'54"
33	06'56"	03:38'50"
34	06'06"	03:44'56"
35	06'45"	03:51'41"
36	07'02"	03:58'43"
37	06'40"	04:05'23"
38	06'02"	04:11'25"
39	06'23"	04:17'48"
40	06'12"	04:24'00"
41	07'03"	04:31'03"
42	07'19"	04:38'22"
43	07'32"	04:45'54"
44	06'17"	04:52'11"
45	06'44"	04:58'55"
45.3	22'57"	05:06'00"