池東旭 2019/10/11 訓練日誌

池東旭台南
ID 58868

13 位追隨者

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池東旭

恭喜完成了第 70 馬

53.0 km | 08:45:37 | 09:55/km | 第70馬

2019 真武山超級馬拉松挑戰賽【第五屆-玄武盃】

官方成績
日期	2019-10-11
成績	08:45:37
總名次	252 / 385
分組名次	80 / 116
平均速度	09:55/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:41'47")

00:41'47" (+02'22")

01:33'13" (+09'47")

10 km

(01:33'13")

00:51'26" (+12'01")

15 km

(02:17'14")

00:44'01" (+04'36")

01:23'26"

20 km

(02:56'39")

00:39'25"

25 km

(03:50'20")

00:53'41" (+14'16")

01:42'25" (+18'59")

30 km

(04:39'04")

00:48'44" (+09'19")

35 km

(05:29'54")

00:50'50" (+11'25")

01:53'15" (+29'49")

40 km

(06:32'19")

01:02'25" (+23'00")

45 km

(07:20'17")

00:47'58" (+08'33")

01:29'36" (+06'10")

50 km

(08:01'55")

00:41'38" (+02'13")

Finish

(08:45:37)

日期: 2019-10-11 07:02 - 總爬升: 1591 m - 平均心率: 147 - 卡路里: 3104 Cal - 總步數: 75720 - 平均步頻: 142 - 平均步幅: 70 cm - 溫度: 21°C - 濕度: 81% - PM2.5: 良好(13)

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'37"

(08'37")

08'36" (+02'50")

1000 / 1000

158 / 73

07'32"

(16'09")

07'31" (+01'45")

1001 / 2001

175 / 75

09'19"

(25'28")

09'18" (+03'32")

1001 / 3002

141 / 75

09'13"

(34'41")

09'12" (+03'26")

1001 / 4004

145 / 74

07'58"

(42'39")

07'57" (+02'11")

1000 / 5004

167 / 75

展開計圈分析

09'13"

(51'52")

09'12" (+03'26")

1001 / 6005

155 / 69

09'36"

(01:01'28")

09'35" (+03'49")

1000 / 7006

153 / 67

15'14"

(01:16'42")

15'12" (+09'26")

1001 / 8007

100 / 65

09'53"

(01:26'35")

09'52" (+04'06")

1000 / 9008

134 / 75

08'29"

(01:35'04")

08'27" (+02'41")

1002 / 10010

148 / 79

09'12"

(01:44'16")

09'11" (+03'25")

1000 / 11011

145 / 74

10'01"

(01:54'17")

10'00" (+04'14")

1000 / 12011

147 / 67

12'27"

(02:06'44")

12'26" (+06'40")

1000 / 13011

121 / 66

06'48"

(02:13'32")

06'47" (+01'01")

1000 / 14011

177 / 82

05'47"

(02:19'19")

05'46"

1000 / 15012

190 / 90

05'51"

(02:25'10")

05'50" (+00'04")

1000 / 16012

190 / 89

12'14"

(02:37'24")

12'13" (+06'27")

1001 / 17014

134 / 60

08'01"

(02:45'25")

08'00" (+02'14")

1001 / 18015

165 / 75

07'20"

(02:52'45")

07'19" (+01'33")

1002 / 19018

170 / 80

11'36"

(03:04'21")

11'35" (+05'49")

1000 / 20018

117 / 73

08'44"

(03:13'05")

08'44" (+02'58")

1000 / 21018

154 / 74

10'08"

(03:23'13")

10'07" (+04'21")

1001 / 22019

128 / 77

10'00"

(03:33'13")

09'59" (+04'13")

1001 / 23021

146 / 68

11'24"

(03:44'37")

11'23" (+05'37")

1001 / 24022

134 / 65

12'02"

(03:56'39")

12'00" (+06'14")

1001 / 25023

127 / 65

12'52"

(04:09'31")

12'50" (+07'04")

1001 / 26025

115 / 67

07'42"

(04:17'13")

07'41" (+01'55")

1000 / 27025

173 / 74

07'01"

(04:24'14")

06'59" (+01'13")

1003 / 28028

182 / 78

11'12"

(04:35'26")

11'12" (+05'26")

1000 / 29028

137 / 65

09'22"

(04:44'48")

09'21" (+03'35")

1001 / 30030

146 / 72

10'09"

(04:54'57")

10'08" (+04'22")

1000 / 31030

136 / 72

10'39"

(05:05'36")

10'38" (+04'52")

1001 / 32031

139 / 67

09'31"

(05:15'07")

09'30" (+03'44")

1001 / 33033

158 / 66

11'45"

(05:26'52")

11'44" (+05'58")

1000 / 34034

130 / 65

09'48"

(05:36'40")

09'47" (+04'01")

1000 / 35034

147 / 69

12'32"

(05:49'12")

12'31" (+06'45")

1000 / 36035

112 / 71

14'29"

(06:03'41")

14'29" (+08'43")

1000 / 37035

111 / 62

13'10"

(06:16'51")

13'08" (+07'22")

1001 / 38037

145 / 52

13'13"

(06:30'04")

13'11" (+07'25")

1001 / 39038

120 / 62

12'58"

(06:43'02")

12'58" (+07'12")

1000 / 40038

122 / 63

11'18"

(06:54'20")

11'17" (+05'31")

1000 / 41039

132 / 66

07'53"

(07:02'13")

07'51" (+02'05")

1002 / 42042

180 / 70

08'13"

(07:10'26")

08'12" (+02'26")

1000 / 43043

167 / 72

09'00"

(07:19'26")

08'59" (+03'13")

1000 / 44044

167 / 66

08'09"

(07:27'35")

08'08" (+02'22")

1000 / 45044

167 / 73

11'00"

(07:38'35")

10'58" (+05'12")

1002 / 46047

136 / 66

06'14"

(07:44'49")

06'12" (+00'26")

1002 / 47049

188 / 85

07'03"

(07:51'52")

07'03" (+01'17")

1000 / 48049

177 / 79

10'27"

(08:02'19")

10'26" (+04'40")

1001 / 49051

146 / 65

15'15"

(08:17'34")

15'13" (+09'27")

1001 / 50052

117 / 56

10'52"

(08:28'26")

10'51" (+05'05")

1001 / 51053

138 / 66

10'14"

(08:38'40")

10'13" (+04'27")

1000 / 52054

132 / 73

11'14"

(08:49'54")

11'13" (+05'27")

1000 / 53055

152 / 58

賽前宣言: 加油！

賽後評分: 路線很硬
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	114~139	65~79%
2:M馬拉松配速區	139~156	79~89%
3:T乳酸耐力區	156~161	89~92%
4:A無氧耐力區	161~171	92~97.5%
5:I最大耗氧區	171~176	97.5~100%
最大心率為176 點此去設定最大心率

10月累積里程 : 158.21 km

Saucony Triumph ISO 2 累積 : 548.9 km

MW Watch 上傳 | 5 years ago

Liang, 黃鈺隆和其他 3 人說推

留言


	目標心跳區間: 113~ 147

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'02"	00:08'02"
2	07'47"	00:15'49"
3	09'11"	00:25'00"
4	09'02"	00:34'02"
5	07'45"	00:41'47"
6	08'55"	00:50'42"
7	09'04"	00:59'46"
8	14'58"	01:14'44"
9	09'39"	01:24'23"
10	08'50"	01:33'13"
11	08'26"	01:41'39"
12	09'51"	01:51'30"
13	09'12"	02:00'42"
14	10'15"	02:10'57"
15	06'17"	02:17'14"
16	05'34"	02:22'48"
17	07'24"	02:30'12"
18	12'35"	02:42'47"
19	06'25"	02:49'12"
20	07'27"	02:56'39"
21	11'45"	03:08'24"
22	10'26"	03:18'50"
23	08'12"	03:27'02"
24	11'48"	03:38'50"
25	11'30"	03:50'20"
26	11'31"	04:01'51"
27	10'35"	04:12'26"
28	07'51"	04:20'17"
29	06'55"	04:27'12"
30	11'52"	04:39'04"
31	10'15"	04:49'19"
32	09'19"	04:58'38"
33	09'31"	05:08'09"
34	11'52"	05:20'01"
35	09'53"	05:29'54"
36	09'50"	05:39'44"
37	15'05"	05:54'49"
38	11'58"	06:06'47"
39	13'01"	06:19'48"
40	12'31"	06:32'19"
41	15'29"	06:47'48"
42	07'46"	06:55'34"
43	07'23"	07:02'57"
44	08'24"	07:11'21"
45	08'56"	07:20'17"
46	07'37"	07:27'54"
47	10'47"	07:38'41"
48	06'05"	07:44'46"
49	06'45"	07:51'31"
50	10'24"	08:01'55"
51	15'08"	08:17'03"
52	10'40"	08:27'43"
53	10'09"	08:37'52"
54	09'23"	08:47'15"
53.1	-3'-10"	08:50'12"