范良和 2019/11/23 訓練日誌 | Marathon's World

范良和台南
ID 123729

251 位追隨者

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恭喜完成了第 30 馬

100.0 km | 14:27:59 | 08:40/km | 第30馬

2019 宜蘭冬山河超級馬拉松

官方成績
日期	2019-11-23
成績	14:27:59
總名次	51 / 116
分組名次	7 / 21
平均速度	08:40/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:38'46")

00:38'46" (+00'21")

01:17'11"

10 km

(01:17'11")

00:38'25"

15 km

(01:57'31")

00:40'20" (+01'55")

01:20'04" (+02'53")

20 km

(02:37'15")

00:39'44" (+01'19")

25 km

(03:16'34")

00:39'19" (+00'54")

01:22'04" (+04'53")

30 km

(03:59'19")

00:42'45" (+04'20")

35 km

(04:42'58")

00:43'39" (+05'14")

01:35'51" (+18'40")

40 km

(05:35'10")

00:52'12" (+13'47")

45 km

(06:25'28")

00:50'18" (+11'53")

01:41'57" (+24'46")

50 km

(07:17'07")

00:51'39" (+13'14")

55 km

(08:09'37")

00:52'30" (+14'05")

01:43'37" (+26'26")

60 km

(09:00'44")

00:51'07" (+12'42")

65 km

(09:53'45")

00:53'01" (+14'36")

01:48'31" (+31'20")

70 km

(10:49'15")

00:55'30" (+17'05")

75 km

(11:42'26")

00:53'11" (+14'46")

01:45'45" (+28'34")

80 km

(12:35'00")

00:52'34" (+14'09")

85 km

(13:35'10")

01:00'10" (+21'45")

01:51'54" (+34'43")

90 km

(14:26'54")

00:51'44" (+13'19")

Finish

(14:27:59)

日期: 2019-11-23 05:00 - 平均心率: 124 - 卡路里: 5295 Cal - 平均步頻: 146 - 溫度: 22°C - 濕度: 98%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

07'39"

(07'39")

07'39" (+00'32")

1000 / 1000

2

07'39"

(15'19")

07'39" (+00'32")

1000 / 2000

3

07'36"

(22'55")

07'36" (+00'29")

1000 / 3000

4

07'27"

(30'23")

07'27" (+00'20")

1000 / 4000

5

08'27"

(38'50")

08'27" (+01'20")

1000 / 5000

展開計圈分析

6

07'27"

(46'18")

07'27" (+00'20")

1000 / 6000

7

07'26"

(53'45")

07'26" (+00'19")

1000 / 7000

8

07'25"

(01:01'10")

07'25" (+00'18")

1000 / 8000

9

07'32"

(01:08'43")

07'32" (+00'25")

1000 / 9000

10

08'23"

(01:17'06")

08'23" (+01'16")

1000 / 10000

11

07'20"

(01:24'27")

07'20" (+00'13")

1000 / 11000

12

10'02"

(01:34'29")

10'02" (+02'55")

1000 / 12000

13

07'18"

(01:41'48")

07'18" (+00'11")

1000 / 13000

14

07'25"

(01:49'14")

07'25" (+00'18")

1000 / 14000

15

08'21"

(01:57'36")

08'21" (+01'14")

1000 / 15000

16

07'17"

(02:04'53")

07'17" (+00'10")

1000 / 16000

17

07'19"

(02:12'12")

07'19" (+00'12")

1000 / 17000

18

07'15"

(02:19'28")

07'15" (+00'08")

1000 / 18000

19

10'18"

(02:29'46")

10'18" (+03'11")

1000 / 19000

20

07'24"

(02:37'10")

07'24" (+00'17")

1000 / 20000

21

08'20"

(02:45'31")

08'20" (+01'13")

1000 / 21000

22

07'25"

(02:52'57")

07'25" (+00'18")

1000 / 22000

23

08'59"

(03:01'56")

08'59" (+01'52")

1000 / 23000

24

07'25"

(03:09'22")

07'25" (+00'18")

1000 / 24000

25

07'16"

(03:16'38")

07'16" (+00'09")

1000 / 25000

26

09'05"

(03:25'44")

09'05" (+01'58")

1000 / 26000

27

07'21"

(03:33'06")

07'21" (+00'14")

1000 / 27000

28

10'01"

(03:43'07")

10'01" (+02'54")

1000 / 28000

29

07'59"

(03:51'06")

07'59" (+00'52")

1000 / 29000

30

08'16"

(03:59'23")

08'16" (+01'09")

1000 / 30000

31

08'48"

(04:08'11")

08'48" (+01'41")

1000 / 31000

32

07'07"

(04:15'19")

07'07"

1000 / 32000

33

09'07"

(04:24'26")

09'07" (+02'00")

1000 / 33000

34

09'30"

(04:33'57")

09'30" (+02'23")

1000 / 34000

35

09'04"

(04:43'02")

09'04" (+01'57")

1000 / 35000

36

08'26"

(04:51'28")

08'26" (+01'19")

1000 / 36000

37

13'27"

(05:04'56")

13'27" (+06'20")

1000 / 37000

38

10'00"

(05:14'57")

10'00" (+02'53")

1000 / 38000

39

12'38"

(05:27'35")

12'38" (+05'31")

1000 / 39000

40

07'24"

(05:34'59")

07'24" (+00'17")

1000 / 40000

41

11'00"

(05:46'00")

11'00" (+03'53")

1000 / 41000

42

10'43"

(05:56'43")

10'43" (+03'36")

1000 / 42000

43

08'49"

(06:05'33")

08'49" (+01'42")

1000 / 43000

44

11'03"

(06:16'36")

11'03" (+03'56")

1000 / 44000

45

08'56"

(06:25'33")

08'56" (+01'49")

1000 / 45000

46

11'01"

(06:36'34")

11'01" (+03'54")

1000 / 46000

47

10'51"

(06:47'26")

10'51" (+03'44")

1000 / 47000

48

10'13"

(06:57'40")

10'13" (+03'06")

1000 / 48000

49

09'35"

(07:07'15")

09'35" (+02'28")

1000 / 49000

50

09'47"

(07:17'02")

09'47" (+02'40")

1000 / 50000

51

09'56"

(07:26'58")

09'56" (+02'49")

1000 / 51000

52

09'21"

(07:36'20")

09'21" (+02'14")

1000 / 52000

53

09'16"

(07:45'37")

09'16" (+02'09")

1000 / 53000

54

10'34"

(07:56'11")

10'34" (+03'27")

1000 / 54000

55

13'30"

(08:09'41")

13'30" (+06'23")

1000 / 55000

56

07'59"

(08:17'41")

07'59" (+00'52")

1000 / 56000

57

11'34"

(08:29'16")

11'34" (+04'27")

1000 / 57000

58

09'47"

(08:39'03")

09'47" (+02'40")

1000 / 58000

59

10'54"

(08:49'58")

10'54" (+03'47")

1000 / 59000

60

10'50"

(09:00'48")

10'50" (+03'43")

1000 / 60000

61

10'52"

(09:11'41")

10'52" (+03'45")

1000 / 61000

62

11'07"

(09:22'49")

11'07" (+04'00")

1000 / 62000

63

12'28"

(09:35'18")

12'28" (+05'21")

1000 / 63000

64

08'00"

(09:43'18")

08'00" (+00'53")

1000 / 64000

65

10'31"

(09:53'50")

10'31" (+03'24")

1000 / 65000

66

09'27"

(10:03'17")

09'27" (+02'20")

1000 / 66000

67

11'51"

(10:15'08")

11'51" (+04'44")

1000 / 67000

68

11'07"

(10:26'15")

11'07" (+04'00")

1000 / 68000

69

11'40"

(10:37'56")

11'40" (+04'33")

1000 / 69000

70

11'22"

(10:49'18")

11'22" (+04'15")

1000 / 70000

71

10'55"

(11:00'13")

10'55" (+03'48")

1000 / 71000

72

10'44"

(11:10'57")

10'44" (+03'37")

1000 / 72000

73

10'21"

(11:21'19")

10'21" (+03'14")

1000 / 73000

74

10'46"

(11:32'05")

10'46" (+03'39")

1000 / 74000

75

10'16"

(11:42'22")

10'16" (+03'09")

1000 / 75000

76

10'41"

(11:53'04")

10'41" (+03'34")

1000 / 76000

77

10'36"

(12:03'40")

10'36" (+03'29")

1000 / 77000

78

10'06"

(12:13'46")

10'06" (+02'59")

1000 / 78000

79

10'58"

(12:24'44")

10'58" (+03'51")

1000 / 79000

80

10'19"

(12:35'04")

10'19" (+03'12")

1000 / 80000

81

12'43"

(12:47'47")

12'43" (+05'36")

1000 / 81000

82

11'35"

(12:59'23")

11'35" (+04'28")

1000 / 82000

83

11'47"

(13:11'10")

11'47" (+04'40")

1000 / 83000

84

12'52"

(13:24'02")

12'52" (+05'45")

1000 / 84000

85

10'57"

(13:34'59")

10'57" (+03'50")

1000 / 85000

86

11'07"

(13:46'07")

11'07" (+04'00")

1000 / 86000

87

11'04"

(13:57'12")

11'04" (+03'57")

1000 / 87000

88

12'43"

(14:09'55")

12'43" (+05'36")

1000 / 88000

89

11'04"

(14:21'00")

11'04" (+03'57")

1000 / 89000

90

07'08"

(14:28'08")

11'32" (+04'25")

618 / 89618

台南

范良和

·

不解釋，100k就是跑完了

賽前宣言: 加油

賽後評分: 挑戰自己
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	109~132	65~79%
2:M馬拉松配速區	132~149	79~89%
3:T乳酸耐力區	149~154	89~92%
4:A無氧耐力區	154~163	92~97.5%
5:I最大耗氧區	163~168	97.5~100%
最大心率為168 點此去設定最大心率

11月累積里程 : 301.39 km

TCX 2.0 上傳 | 5 years ago

李成國, sunway 和其他 65 人說推

·

觀看另 27 則留言

sunway 范大恭喜完成百K超馬，有沒有跑到很餓ㄚ?^^

2019-11-28 12:15 ·

李成國恭禧百k漂亮完賽，太厲害了！

2019-12-02 14:04 ·


	目標心跳區間: 108~ 141

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'35"	00:07'35"
2	07'40"	00:15'15"
3	07'36"	00:22'51"
4	07'36"	00:30'27"
5	08'19"	00:38'46"
6	07'45"	00:46'31"
7	07'12"	00:53'43"
8	07'32"	01:01'15"
9	07'23"	01:08'38"
10	08'33"	01:17'11"
11	07'42"	01:24'53"
12	09'32"	01:34'25"
13	07'28"	01:41'53"
14	07'26"	01:49'19"
15	08'12"	01:57'31"
16	07'26"	02:04'57"
17	07'11"	02:12'08"
18	07'15"	02:19'23"
19	10'38"	02:30'01"
20	07'14"	02:37'15"
21	08'20"	02:45'35"
22	07'17"	02:52'52"
23	09'09"	03:02'01"
24	07'25"	03:09'26"
25	07'08"	03:16'34"
26	09'05"	03:25'39"
27	07'31"	03:33'10"
28	10'02"	03:43'12"
29	08'01"	03:51'13"
30	08'06"	03:59'19"
31	08'48"	04:08'07"
32	07'08"	04:15'15"
33	09'16"	04:24'31"
34	09'22"	04:33'53"
35	09'05"	04:42'58"
36	08'26"	04:51'24"
37	13'28"	05:04'52"
38	10'00"	05:14'52"
39	12'39"	05:27'31"
40	07'39"	05:35'10"
41	10'46"	05:45'56"
42	10'43"	05:56'39"
43	08'50"	06:05'29"
44	11'05"	06:16'34"
45	08'54"	06:25'28"
46	11'02"	06:36'30"
47	10'51"	06:47'21"
48	10'14"	06:57'35"
49	09'58"	07:07'33"
50	09'34"	07:17'07"
51	09'47"	07:26'54"
52	09'22"	07:36'16"
53	09'16"	07:45'32"
54	11'03"	07:56'35"
55	13'02"	08:09'37"
56	08'00"	08:17'37"
57	11'34"	08:29'11"
58	10'09"	08:39'20"
59	10'33"	08:49'53"
60	10'51"	09:00'44"
61	11'08"	09:11'52"
62	10'52"	09:22'44"
63	12'29"	09:35'13"
64	08'20"	09:43'33"
65	10'12"	09:53'45"
66	09'27"	10:03'12"
67	11'51"	10:15'03"
68	11'29"	10:26'32"
69	11'30"	10:38'02"
70	11'13"	10:49'15"
71	10'54"	11:00'09"
72	10'44"	11:10'53"
73	10'37"	11:21'30"
74	10'31"	11:32'01"
75	10'25"	11:42'26"
76	10'42"	11:53'08"
77	10'28"	12:03'36"
78	10'15"	12:13'51"
79	10'49"	12:24'40"
80	10'20"	12:35'00"
81	12'44"	12:47'44"
82	12'18"	13:00'02"
83	11'04"	13:11'06"
84	13'01"	13:24'07"
85	11'03"	13:35'10"
86	10'53"	13:46'03"
87	11'18"	13:57'21"
88	12'30"	14:09'51"
89	11'11"	14:21'02"
89.6	09'28"	14:26'54"

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

朋友動態

Inna Chang 上傳了新日誌

6.0 km | 00:38:40 | 06:26/km

randallkwo 上傳了新日誌

0.5 km | 00:34:15 | 68:30/km

randallkwo 上傳了新日誌

林淦鈿（淦哥）給 2025 ZEPRO RUN 全國半程馬拉松 - 彰化場的評分(給 4 星) : "補給很好,但是沒能領實體證書,我還是不可能給滿分"

林淦鈿（淦哥）新增一場比賽紀錄 : 2025 ZEPRO RUN 全國半程馬拉松 - 彰化場 - 半馬
成績 : 02:25:36

王聖欣上傳了新日誌

8.0 km | 00:46:14 | 05:46/km

鄭穗霓上傳了新日誌

14.0 km | 01:58:21 | 08:27/km

王聖欣上傳了新日誌

9.0 km | 00:51:43 | 05:44/km

Inna Chang 上傳了新日誌

2.0 km | 00:29:02 | 14:21/km

鄭穗霓上傳了新日誌

14.1 km | 01:46:19 | 07:33/km

Inna Chang 上傳了新日誌

5.0 km | 00:46:44 | 09:22/km

Inna Chang 上傳了新日誌

林淦鈿（淦哥）上傳了新日誌

6.0 km | 00:41:22 | 06:52/km

鄭穗霓上傳了新日誌

4.7 km | 00:34:00 | 07:13/km

Inna Chang 上傳了新日誌

0.8 km | 00:09:12 | 12:12/km

Inna Chang 上傳了新日誌

5.0 km | 00:33:06 | 06:37/km

王聖欣上傳了新日誌

5.3 km | 00:33:00 | 06:14/km

鄭穗霓上傳了新日誌

7.0 km | 01:09:49 | 09:57/km

鄭穗霓上傳了新日誌

13.2 km | 01:32:54 | 07:02/km

鄭穗霓上傳了新日誌

2.7 km | 00:17:15 | 06:27/km

王聖欣上傳了新日誌

3.5 km | 00:26:25 | 07:29/km

台中阿森上傳了新日誌

10.2 km | 00:49:40 | 04:52/km

台中阿森上傳了新日誌

10.1 km | 00:50:26 | 04:59/km

台中阿森上傳了新日誌

5.1 km | 00:25:57 | 05:06/km

林淦鈿（淦哥）給 2025 明德競技環湖饗宴的評分(給 3 星) : "補給看似多變，但量實在太不足。"

林淦鈿（淦哥）新增一場比賽紀錄 : 2025 明德競技環湖饗宴 - 13.0 km
成績 : 01:49:20

Inna Chang 上傳了新日誌

1.0 km | 00:14:36 | 14:19/km

randallkwo 上傳了新日誌

5.5 km | 00:53:59 | 09:46/km

王聖欣上傳了新日誌

8.2 km | 00:50:38 | 06:10/km

Inna Chang 上傳了新日誌

1.0 km | 00:31:13 | 31:08/km