溫小黑 2022/01/08 訓練日誌 | Marathon's World

溫小黑高雄
ID 83667

31 位追隨者

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63.0 km | 09:48:12 | 09:20/km | 第111馬

2022 陽明山超級馬拉松

官方成績
日期	2022-01-08
成績	09:48:12
總名次	105 / 132
分組名次	15 / 23
平均速度	09:20/km

官方證書

溫小黑

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:43'30")

00:43'30" (+07'23")

01:29'39" (+10'51")

10 km

(01:29'39")

00:46'09" (+10'02")

15 km

(02:06'31")

00:36'52" (+00'45")

01:18'48"

20 km

(02:48'27")

00:41'56" (+05'49")

25 km

(03:24'34")

00:36'07"

01:21'34" (+02'46")

30 km

(04:10'01")

00:45'27" (+09'20")

35 km

(04:58'02")

00:48'01" (+11'54")

01:46'00" (+27'12")

40 km

(05:56'01")

00:57'59" (+21'52")

45 km

(06:50'00")

00:53'59" (+17'52")

01:50'10" (+31'22")

50 km

(07:46'11")

00:56'11" (+20'04")

55 km

(08:42'17")

00:56'06" (+19'59")

01:44'09" (+25'21")

60 km

(09:30'20")

00:48'03" (+11'56")

Finish

(09:48:12)

日期: 2022-01-08 06:01 - 總爬升: 1838 m - 地點: 至善國中 - 天氣: 冷吱吱&下雨 - 平均心率: 145 - 卡路里: 4562 Cal - 平均步頻: 142

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

1

09'37"

(09'37")

09'37" (+03'05")

1000 / 1000

2

08'11"

(17'48")

08'11" (+01'39")

1000 / 2000

3

08'18"

(26'06")

08'18" (+01'46")

1000 / 3000

4

08'09"

(34'16")

08'09" (+01'37")

1000 / 4000

5

09'13"

(43'29")

09'13" (+02'41")

1000 / 5000

展開計圈分析

6

07'38"

(51'08")

07'38" (+01'06")

1000 / 6000

7

09'40"

(01:00'48")

09'40" (+03'08")

1000 / 7000

8

09'11"

(01:10'00")

09'11" (+02'39")

1000 / 8000

9

08'50"

(01:18'51")

08'50" (+02'18")

1000 / 9000

10

10'47"

(01:29'38")

10'47" (+04'15")

1000 / 10000

11

07'09"

(01:36'48")

07'09" (+00'37")

1000 / 11000

12

06'52"

(01:43'41")

06'52" (+00'20")

1000 / 12000

13

06'34"

(01:50'15")

06'34" (+00'02")

1000 / 13000

14

06'42"

(01:56'57")

06'42" (+00'10")

1000 / 14000

15

09'32"

(02:06'30")

09'32" (+03'00")

1000 / 15000

16

08'10"

(02:14'40")

08'10" (+01'38")

1000 / 16000

17

07'10"

(02:21'51")

07'10" (+00'38")

1000 / 17000

18

07'48"

(02:29'39")

07'48" (+01'16")

1000 / 18000

19

08'26"

(02:38'06")

08'26" (+01'54")

1000 / 19000

20

10'20"

(02:48'27")

10'20" (+03'48")

1000 / 20000

21

08'45"

(02:57'12")

08'45" (+02'13")

1000 / 21000

22

06'44"

(03:03'56")

06'44" (+00'12")

1000 / 22000

23

07'18"

(03:11'14")

07'18" (+00'46")

1000 / 23000

24

06'38"

(03:17'53")

06'38" (+00'06")

1000 / 24000

25

06'40"

(03:24'33")

06'40" (+00'08")

1000 / 25000

26

06'32"

(03:31'05")

06'32"

1000 / 26000

27

08'14"

(03:39'20")

08'14" (+01'42")

1000 / 27000

28

09'24"

(03:48'44")

09'24" (+02'52")

1000 / 28000

29

09'55"

(03:58'40")

09'55" (+03'23")

1000 / 29000

30

11'20"

(04:10'00")

11'20" (+04'48")

1000 / 30000

31

13'21"

(04:23'22")

13'21" (+06'49")

1000 / 31000

32

10'05"

(04:33'27")

10'05" (+03'33")

1000 / 32000

33

07'47"

(04:41'14")

07'47" (+01'15")

1000 / 33000

34

08'39"

(04:49'53")

08'39" (+02'07")

1000 / 34000

35

08'08"

(04:58'02")

08'08" (+01'36")

1000 / 35000

36

10'55"

(05:08'57")

10'55" (+04'23")

1000 / 36000

37

12'06"

(05:21'04")

12'06" (+05'34")

1000 / 37000

38

10'14"

(05:31'18")

10'14" (+03'42")

1000 / 38000

39

11'02"

(05:42'21")

11'02" (+04'30")

1000 / 39000

40

13'39"

(05:56'01")

13'39" (+07'07")

1000 / 40000

41

11'47"

(06:07'48")

11'47" (+05'15")

1000 / 41000

42

10'14"

(06:18'02")

10'14" (+03'42")

1000 / 42000

43

08'52"

(06:26'54")

08'52" (+02'20")

1000 / 43000

44

12'16"

(06:39'11")

12'16" (+05'44")

1000 / 44000

45

10'48"

(06:49'59")

10'48" (+04'16")

1000 / 45000

46

10'25"

(07:00'25")

10'25" (+03'53")

1000 / 46000

47

09'48"

(07:10'13")

09'48" (+03'16")

1000 / 47000

48

11'52"

(07:22'06")

11'52" (+05'20")

1000 / 48000

49

11'42"

(07:33'48")

11'42" (+05'10")

1000 / 49000

50

12'21"

(07:46'10")

12'21" (+05'49")

1000 / 50000

51

13'01"

(07:59'12")

13'01" (+06'29")

1000 / 51000

52

12'43"

(08:11'56")

12'43" (+06'11")

1000 / 52000

53

11'50"

(08:23'46")

11'50" (+05'18")

1000 / 53000

54

09'16"

(08:33'03")

09'16" (+02'44")

1000 / 54000

55

09'14"

(08:42'17")

09'14" (+02'42")

1000 / 55000

56

09'34"

(08:51'51")

09'34" (+03'02")

1000 / 56000

57

10'30"

(09:02'22")

10'30" (+03'58")

1000 / 57000

58

10'16"

(09:12'39")

10'16" (+03'44")

1000 / 58000

59

08'40"

(09:21'20")

08'40" (+02'08")

1000 / 59000

60

09'00"

(09:30'20")

09'00" (+02'28")

1000 / 60000

61

08'51"

(09:39'11")

08'51" (+02'19")

1000 / 61000

62

08'52"

(09:48'03")

08'52" (+02'20")

1000 / 62000

63

00'15"

(09:48'19")

08'33" (+02'01")

29 / 62029

(^^)

賽後評分: (^^)
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

1月累積里程 : 105.19 km

母子鱷魚 2代粉紅累積 : 816.3 km

TCX 2.0 上傳 | 3 years ago

溫小黑說推

·


	目標心跳區間: 117~ 153

里程 (km)	配速 (/km)	時間 (累計時間)
1	09'37"	00:09'37"
2	08'11"	00:17'48"
3	08'19"	00:26'07"
4	08'09"	00:34'16"
5	09'14"	00:43'30"
6	07'38"	00:51'08"
7	09'41"	01:00'49"
8	09'12"	01:10'01"
9	08'50"	01:18'51"
10	10'48"	01:29'39"
11	07'09"	01:36'48"
12	06'53"	01:43'41"
13	06'34"	01:50'15"
14	06'43"	01:56'58"
15	09'33"	02:06'31"
16	08'10"	02:14'41"
17	07'10"	02:21'51"
18	07'49"	02:29'40"
19	08'26"	02:38'06"
20	10'21"	02:48'27"
21	08'45"	02:57'12"
22	06'45"	03:03'57"
23	07'18"	03:11'15"
24	06'39"	03:17'54"
25	06'40"	03:24'34"
26	06'32"	03:31'06"
27	08'15"	03:39'21"
28	09'24"	03:48'45"
29	09'56"	03:58'41"
30	11'20"	04:10'01"
31	13'22"	04:23'23"
32	10'05"	04:33'28"
33	07'47"	04:41'15"
34	08'39"	04:49'54"
35	08'08"	04:58'02"
36	10'55"	05:08'57"
37	12'07"	05:21'04"
38	10'14"	05:31'18"
39	11'03"	05:42'21"
40	13'40"	05:56'01"
41	11'48"	06:07'49"
42	10'14"	06:18'03"
43	08'52"	06:26'55"
44	12'16"	06:39'11"
45	10'49"	06:50'00"
46	10'25"	07:00'25"
47	09'49"	07:10'14"
48	11'52"	07:22'06"
49	11'43"	07:33'49"
50	12'22"	07:46'11"
51	13'01"	07:59'12"
52	12'44"	08:11'56"
53	11'51"	08:23'47"
54	09'16"	08:33'03"
55	09'14"	08:42'17"
56	09'35"	08:51'52"
57	10'31"	09:02'23"
58	10'16"	09:12'39"
59	08'41"	09:21'20"
60	09'00"	09:30'20"
61	08'52"	09:39'12"
62	08'52"	09:48'04"
62.0	08'25"	09:48'19"

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