徐雲寶 2022/12/10 訓練日誌

徐雲寶苗栗
ID 35315

58 位追隨者

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徐雲寶

全馬 | 04:20:01 | 06:09/km | 第212馬

2022 雲朗觀光太魯閣峽谷馬拉松

官方成績
日期	2022-12-10
成績	04:20:01
總名次	- / -
分組名次	- / -
平均速度	06:09/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:29'37")

00:29'37" (+03'25")

00:58'33" (+03'02")

10 km

(00:58'33")

00:28'56" (+02'44")

15 km

(01:30'22")

00:31'49" (+05'37")

00:58'48" (+03'17")

20 km

(01:57'21")

00:26'59" (+00'47")

25 km

(02:23'33")

00:26'12"

00:55'31"

30 km

(02:52'52")

00:29'19" (+03'07")

35 km

(03:19'25")

00:26'33" (+00'21")

00:57'05" (+01'34")

40 km

(03:49'57")

00:30'32" (+04'20")

Finish

(04:20:01)

日期: 2022-12-10 06:45 - 總爬升: 487 m - 地點: 太魯閣 - 天氣: 晴天 - 平均心率: 131 - 卡路里: 2593 Cal - 平均步頻: 178 - 溫度: 21°C - 濕度: 83%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'22"

(06'22")

06'22" (+04'25")

1000 / 1000

05'37"

(12'00")

05'37" (+03'40")

1000 / 2000

05'42"

(17'42")

05'42" (+03'45")

1000 / 3000

05'47"

(23'30")

05'47" (+03'50")

1000 / 4000

06'06"

(29'36")

06'06" (+04'09")

1000 / 5000

展開計圈分析

06'02"

(35'39")

06'02" (+04'05")

1000 / 6000

05'55"

(41'35")

05'55" (+03'58")

1000 / 7000

05'30"

(47'05")

05'30" (+03'33")

1000 / 8000

05'46"

(52'51")

05'46" (+03'49")

1000 / 9000

05'40"

(58'32")

05'40" (+03'43")

1000 / 10000

06'46"

(01:05'19")

06'46" (+04'49")

1000 / 11000

05'11"

(01:10'30")

05'11" (+03'14")

1000 / 12000

06'27"

(01:16'58")

06'27" (+04'30")

1000 / 13000

06'59"

(01:23'57")

06'59" (+05'02")

1000 / 14000

06'24"

(01:30'22")

06'24" (+04'27")

1000 / 15000

06'58"

(01:37'20")

06'58" (+05'01")

1000 / 16000

06'25"

(01:43'46")

06'25" (+04'28")

1000 / 17000

06'44"

(01:50'31")

06'44" (+04'47")

1000 / 18000

03'56"

(01:54'27")

03'56" (+01'59")

1000 / 19000

02'53"

(01:57'21")

02'53" (+00'56")

1000 / 20000

07'39"

(02:05'00")

07'39" (+05'42")

1000 / 21000

04'13"

(02:09'13")

04'13" (+02'16")

1000 / 22000

04'11"

(02:13'25")

04'11" (+02'14")

1000 / 23000

04'22"

(02:17'48")

04'22" (+02'25")

1000 / 24000

05'41"

(02:23'29")

05'41" (+03'44")

1000 / 25000

07'03"

(02:30'32")

07'03" (+05'06")

1000 / 26000

06'29"

(02:37'02")

06'29" (+04'32")

1000 / 27000

01'57"

(02:39'00")

01'57"

1000 / 28000

08'27"

(02:47'27")

08'27" (+06'30")

1000 / 29000

05'20"

(02:52'48")

05'20" (+03'23")

1000 / 30000

05'18"

(02:58'06")

05'18" (+03'21")

1000 / 31000

05'07"

(03:03'14")

05'07" (+03'10")

1000 / 32000

04'34"

(03:07'48")

04'34" (+02'37")

1000 / 33000

05'33"

(03:13'21")

05'33" (+03'36")

1000 / 34000

06'00"

(03:19'22")

06'00" (+04'03")

1000 / 35000

05'41"

(03:25'04")

05'41" (+03'44")

1000 / 36000

06'24"

(03:31'28")

06'24" (+04'27")

1000 / 37000

05'52"

(03:37'21")

05'52" (+03'55")

1000 / 38000

07'11"

(03:44'32")

07'11" (+05'14")

1000 / 39000

05'21"

(03:49'53")

05'21" (+03'24")

1000 / 40000

05'40"

(03:55'34")

05'40" (+03'43")

1000 / 41000

05'17"

(04:00'52")

05'17" (+03'20")

1000 / 42000

05'40"

(04:06'32")

05'40" (+03'43")

1000 / 43000

05'46"

(04:12'18")

05'46" (+03'49")

1000 / 44000

05'47"

(04:18'06")

05'47" (+03'50")

1000 / 45000

苗栗

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苗栗

徐雲寶

留言

苗栗

徐雲寶

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苗栗

徐雲寶

留言

賽後評分: 前半程緩上慢慢跑，回程ㄧ路下坡，想走一段都沒有上坡路段，只要ㄧ路跑回終點站。
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	101~123	65~79%
2:M馬拉松配速區	123~138	79~89%
3:T乳酸耐力區	138~143	89~92%
4:A無氧耐力區	143~152	92~97.5%
5:I最大耗氧區	152~156	97.5~100%
最大心率為156 點此去設定最大心率

12月累積里程 : 523.49 km

TCX 2.0 上傳 | 2 years ago

最速驗光師～鄧翔鑫說推

留言


	目標心跳區間: 100~ 130

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'23"	00:06'23"
2	05'37"	00:12'00"
3	05'43"	00:17'43"
4	05'48"	00:23'31"
5	06'06"	00:29'37"
6	06'03"	00:35'40"
7	05'55"	00:41'35"
8	05'30"	00:47'05"
9	05'47"	00:52'52"
10	05'41"	00:58'33"
11	06'46"	01:05'19"
12	05'12"	01:10'31"
13	07'28"	01:17'59"
14	05'59"	01:23'58"
15	06'24"	01:30'22"
16	07'35"	01:37'57"
17	08'11"	01:46'08"
18	07'02"	01:53'10"
19	01'18"	01:54'28"
20	02'53"	01:57'21"
21	10'46"	02:08'07"
22	01'07"	02:09'14"
23	04'15"	02:13'29"
24	04'23"	02:17'52"
25	05'41"	02:23'33"
26	07'03"	02:30'36"
27	07'42"	02:38'18"
28	00'46"	02:39'04"
29	09'56"	02:49'00"
30	03'52"	02:52'52"
31	05'18"	02:58'10"
32	05'07"	03:03'17"
33	04'35"	03:07'52"
34	11'23"	03:19'15"
35	00'10"	03:19'25"
36	05'46"	03:25'11"
37	13'21"	03:38'32"
38	00'02"	03:38'34"
39	06'02"	03:44'36"
40	05'21"	03:49'57"
41	05'41"	03:55'38"
42	05'17"	04:00'55"
43	05'41"	04:06'36"
44	07'13"	04:13'49"
45	06'03"	04:19'52"
45.3	00'40"	04:20'05"