許志雄 2024/03/09 訓練日誌 | Marathon's World

許志雄高雄
ID 45147

38 位追隨者

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恭喜完成了第 70 馬

60.0 km | 08:35:44 | 08:35/km | 第70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	08:35:44
總名次	- / -
分組名次	- / -
平均速度	08:35/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:35'37")

00:35'37" (+00'51")

01:10'46"

10 km

(01:10'46")

00:35'09" (+00'23")

15 km

(01:49'12")

00:38'26" (+03'40")

01:18'21" (+07'35")

20 km

(02:29'07")

00:39'55" (+05'09")

25 km

(03:16'08")

00:47'01" (+12'15")

01:23'43" (+12'57")

30 km

(03:52'50")

00:36'42" (+01'56")

35 km

(05:03'10")

01:10'20" (+35'34")

01:45'17" (+34'31")

40 km

(05:38'07")

00:34'57" (+00'11")

45 km

(06:12'53")

00:34'46"

01:16'52" (+06'06")

50 km

(06:54'59")

00:42'06" (+07'20")

55 km

(07:39'32")

00:44'33" (+09'47")

01:30'21" (+19'35")

60 km

(08:25'20")

00:45'48" (+11'02")

Finish

(08:35:44)

日期: 2024-03-09 05:00 - 總爬升: 1145 m - 平均心率: 162 - 卡路里: 3849 Cal - 平均步頻: 168

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'29"

(07'29")

07'29" (+01'33")

1000 / 1000

2

07'02"

(14'32")

07'02" (+01'06")

1000 / 2000

3

06'38"

(21'10")

06'38" (+00'42")

1000 / 3000

4

08'10"

(29'21")

08'10" (+02'14")

1000 / 4000

5

06'14"

(35'36")

06'14" (+00'18")

1000 / 5000

展開計圈分析

6

06'26"

(42'02")

06'26" (+00'30")

1000 / 6000

7

06'31"

(48'34")

06'31" (+00'35")

1000 / 7000

8

06'44"

(55'18")

06'44" (+00'48")

1000 / 8000

9

06'57"

(01:02'16")

06'57" (+01'01")

1000 / 9000

10

08'29"

(01:10'45")

08'29" (+02'33")

1000 / 10000

11

07'46"

(01:18'31")

07'46" (+01'50")

1000 / 11000

12

07'19"

(01:25'51")

07'19" (+01'23")

1000 / 12000

13

07'09"

(01:33'00")

07'09" (+01'13")

1000 / 13000

14

07'02"

(01:40'02")

07'02" (+01'06")

1000 / 14000

15

09'08"

(01:49'11")

09'08" (+03'12")

1000 / 15000

16

06'49"

(01:56'00")

06'49" (+00'53")

1000 / 16000

17

08'35"

(02:04'36")

08'35" (+02'39")

1000 / 17000

18

06'54"

(02:11'30")

06'54" (+00'58")

1000 / 18000

19

07'55"

(02:19'25")

07'55" (+01'59")

1000 / 19000

20

09'40"

(02:29'06")

09'40" (+03'44")

1000 / 20000

21

08'21"

(02:37'28")

08'21" (+02'25")

1000 / 21000

22

08'34"

(02:46'03")

08'34" (+02'38")

1000 / 22000

23

07'26"

(02:53'29")

07'26" (+01'30")

1000 / 23000

24

06'24"

(02:59'54")

06'24" (+00'28")

1000 / 24000

25

16'13"

(03:16'07")

16'13" (+10'17")

1000 / 25000

26

08'32"

(03:24'39")

08'32" (+02'36")

1000 / 26000

27

08'22"

(03:33'01")

08'22" (+02'26")

1000 / 27000

28

06'25"

(03:39'27")

06'25" (+00'29")

1000 / 28000

29

06'40"

(03:46'07")

06'40" (+00'44")

1000 / 29000

30

06'41"

(03:52'49")

06'41" (+00'45")

1000 / 30000

31

07'15"

(04:00'05")

07'15" (+01'19")

1000 / 31000

32

13'23"

(04:13'28")

13'23" (+07'27")

1000 / 32000

33

32'22"

(04:45'51")

32'22" (+26'26")

1000 / 33000

34

09'41"

(04:55'32")

09'41" (+03'45")

1000 / 34000

35

07'35"

(05:03'08")

07'35" (+01'39")

1000 / 35000

36

06'39"

(05:09'47")

06'39" (+00'43")

1000 / 36000

37

07'58"

(05:17'46")

07'58" (+02'02")

1000 / 37000

38

06'48"

(05:24'35")

06'48" (+00'52")

1000 / 38000

39

06'44"

(05:31'20")

06'44" (+00'48")

1000 / 39000

40

06'45"

(05:38'05")

06'45" (+00'49")

1000 / 40000

41

06'00"

(05:44'06")

06'00" (+00'04")

1000 / 41000

42

06'02"

(05:50'09")

06'02" (+00'06")

1000 / 42000

43

05'56"

(05:56'05")

05'56"

1000 / 43000

44

06'03"

(06:02'08")

06'03" (+00'07")

1000 / 44000

45

10'40"

(06:12'48")

10'40" (+04'44")

1000 / 45000

46

10'24"

(06:23'13")

10'24" (+04'28")

1000 / 46000

47

08'54"

(06:32'07")

08'54" (+02'58")

1000 / 47000

48

07'53"

(06:40'00")

07'53" (+01'57")

1000 / 48000

49

07'23"

(06:47'24")

07'23" (+01'27")

1000 / 49000

50

07'30"

(06:54'55")

07'30" (+01'34")

1000 / 50000

51

07'40"

(07:02'35")

07'40" (+01'44")

1000 / 51000

52

11'57"

(07:14'32")

11'57" (+06'01")

1000 / 52000

53

07'43"

(07:22'16")

07'43" (+01'47")

1000 / 53000

54

08'40"

(07:30'56")

08'40" (+02'44")

1000 / 54000

55

08'31"

(07:39'28")

08'31" (+02'35")

1000 / 55000

56

09'04"

(07:48'33")

09'04" (+03'08")

1000 / 56000

57

08'54"

(07:57'28")

08'54" (+02'58")

1000 / 57000

58

07'22"

(08:04'50")

07'22" (+01'26")

1000 / 58000

59

14'17"

(08:19'08")

14'17" (+08'21")

1000 / 59000

60

06'07"

(08:25'15")

06'07" (+00'11")

1000 / 60000

61

07'39"

(08:32'55")

07'39" (+01'43")

1000 / 61000

賽後評分: 補給站路線棒，明年再來一次？
給 5 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

3月累積里程 : 244.37 km

夾腳拖鞋 165-N30 累積 : 5636.7 km

TCX 2.0 上傳 | 10 months ago

劉慶瑞說推

·


	目標心跳區間: 109~ 143

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'29"	00:07'29"
2	07'03"	00:14'32"
3	06'39"	00:21'11"
4	08'11"	00:29'22"
5	06'15"	00:35'37"
6	06'26"	00:42'03"
7	06'31"	00:48'34"
8	06'45"	00:55'19"
9	06'58"	01:02'17"
10	08'29"	01:10'46"
11	07'46"	01:18'32"
12	07'20"	01:25'52"
13	07'09"	01:33'01"
14	07'02"	01:40'03"
15	09'09"	01:49'12"
16	06'49"	01:56'01"
17	08'36"	02:04'37"
18	06'54"	02:11'31"
19	07'55"	02:19'26"
20	09'41"	02:29'07"
21	08'22"	02:37'29"
22	08'34"	02:46'03"
23	07'27"	02:53'30"
24	06'25"	02:59'55"
25	16'13"	03:16'08"
26	08'32"	03:24'40"
27	08'22"	03:33'02"
28	06'26"	03:39'28"
29	06'40"	03:46'08"
30	06'42"	03:52'50"
31	07'16"	04:00'06"
32	13'23"	04:13'29"
33	32'24"	04:45'53"
34	09'41"	04:55'34"
35	07'36"	05:03'10"
36	06'39"	05:09'49"
37	07'59"	05:17'48"
38	06'48"	05:24'36"
39	07'50"	05:32'26"
40	05'41"	05:38'07"
41	06'06"	05:44'13"
42	05'59"	05:50'12"
43	05'57"	05:56'09"
44	06'04"	06:02'13"
45	10'40"	06:12'53"
46	10'24"	06:23'17"
47	08'54"	06:32'11"
48	07'54"	06:40'05"
49	07'23"	06:47'28"
50	07'31"	06:54'59"
51	07'40"	07:02'39"
52	11'58"	07:14'37"
53	07'43"	07:22'20"
54	08'41"	07:31'01"
55	08'31"	07:39'32"
56	09'05"	07:48'37"
57	08'55"	07:57'32"
58	07'23"	08:04'55"
59	14'17"	08:19'12"
60	06'08"	08:25'20"
61	07'39"	08:32'59"
61.4	07'16"	08:35'48"

Copyright @ Marathon's World - Race Record, Training, Forum for Running.

朋友動態

林淦鈿（淦哥）給 2025 渣打臺北公益馬拉松的評分(給 4 星) : "人少好跑。"

林淦鈿（淦哥）新增一場比賽紀錄 : 2025 渣打臺北公益馬拉松 - 全馬
成績 : 03:46:01

Annie Teng 上傳了新日誌

21.4 km | 02:55:30 | 08:12/km

鄭穗霓上傳了新日誌

14.6 km | 01:25:02 | 05:49/km

林淦鈿（淦哥）上傳了新日誌

6.2 km | 00:39:42 | 06:25/km

Inna Chang 上傳了新日誌
6.3 km | 00:30:01 | 12.6 km/h

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:25:40 | 05:07/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:26:35 | 05:18/km

鄭穗霓上傳了新日誌

22.9 km | 02:29:02 | 06:31/km

鄭穗霓上傳了新日誌

12.0 km | 02:12:08 | 10:58/km

鄭穗霓上傳了新日誌

9.5 km | 00:56:25 | 05:58/km

林淦鈿（淦哥）上傳了新日誌

3.6 km | 00:35:43 | 09:55/km

Inna Chang 上傳了新日誌

2.1 km | 00:13:09 | 06:16/km

林淦鈿（淦哥）上傳了新日誌

5.0 km | 00:29:59 | 05:59/km

王聖欣上傳了新日誌

6.3 km | 00:36:00 | 05:44/km

Inna Chang 上傳了新日誌

0.6 km | 00:14:01 | 23:24/km

randallkwo 上傳了新日誌

5.0 km | 00:34:15 | 06:50/km

林淦鈿（淦哥）上傳了新日誌

8.1 km | 00:52:58 | 06:33/km

Inna Chang 上傳了新日誌

0.8 km | 00:18:52 | 22:56/km

台中阿森上傳了新日誌

10.1 km | 00:48:59 | 04:51/km

台中阿森上傳了新日誌

10.1 km | 00:49:59 | 04:56/km

台中阿森上傳了新日誌

3.6 km | 00:11:06 | 19.2 km/h

台中阿森上傳了新日誌

10.1 km | 00:49:49 | 04:55/km

台中阿森上傳了新日誌

10.2 km | 00:48:34 | 04:45/km

台中阿森上傳了新日誌

10.1 km | 00:50:49 | 05:01/km

Inna Chang 上傳了新日誌

42.5 km | 04:19:33 | 06:06/km

Inna Chang 上傳了新日誌

2.7 km | 00:52:14 | 19:05/km

王聖欣上傳了新日誌

5.0 km | 00:28:33 | 05:41/km

林淦鈿（淦哥）回應了 Safe Chen的訓練日誌 : "哇！四點就跑步"

林淦鈿（淦哥）上傳了新日誌

13.0 km | 01:28:45 | 06:49/km