黃張繼春 2025/03/08 訓練日誌

黃張繼春花蓮
ID 300486

15 位追隨者

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黃張繼春

60.0 km | 08:13:21 | 08:13/km | 第5馬

2025 第14屆南橫(霧鹿峽谷)超級馬拉松

官方成績
日期	2025-03-08
成績	08:13:21
總名次	- / -
分組名次	- / -
平均速度	08:13/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:36'03")

00:36'03" (+01'57")

01:10'09"

10 km

(01:10'09")

00:34'06"

15 km

(01:46'55")

00:36'46" (+02'40")

01:16'39" (+06'30")

20 km

(02:26'48")

00:39'53" (+05'47")

25 km

(03:16'42")

00:49'54" (+15'48")

01:32'52" (+22'43")

30 km

(03:59'40")

00:42'58" (+08'52")

35 km

(04:43'33")

00:43'53" (+09'47")

01:19'46" (+09'37")

40 km

(05:19'26")

00:35'53" (+01'47")

45 km

(05:59'43")

00:40'17" (+06'11")

01:22'55" (+12'46")

50 km

(06:42'21")

00:42'38" (+08'32")

55 km

(07:26'13")

00:43'52" (+09'46")

01:26'32" (+16'23")

60 km

(08:08'53")

00:42'40" (+08'34")

Finish

(08:13:21)

日期: 2025-03-08 05:00 - 總爬升: 910 m - 平均心率: 91 - 卡路里: 3224 Cal - 總步數: 88416 - 平均步頻: 179 - 平均步幅: 68 cm - 溫度: 19°C - 濕度: 82.7

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'44"

(08'44")

08'42" (+02'46")

1002 / 1002

237 / 48

07'08"

(15'52")

07'07" (+01'11")

1000 / 2002

178 / 78

06'52"

(22'44")

06'51" (+00'55")

1001 / 3003

178 / 81

06'52"

(29'36")

06'51" (+00'55")

1000 / 4004

171 / 84

06'28"

(36'04")

06'27" (+00'31")

1000 / 5004

181 / 85

展開計圈分析

06'30"

(42'34")

06'29" (+00'33")

1000 / 6004

181 / 84

07'28"

(50'02")

07'27" (+01'31")

1002 / 7007

168 / 79

06'47"

(56'49")

06'46" (+00'50")

1000 / 8007

180 / 81

06'38"

(01:03'27")

06'37" (+00'41")

1002 / 9010

180 / 83

06'52"

(01:10'19")

06'51" (+00'55")

1001 / 10011

174 / 83

03'36"

(01:13'55")

09'19" (+03'23")

386 / 10397

167 / 64

06'51"

(01:20'46")

06'50" (+00'54")

1001 / 11399

206 / 70

06'36"

(01:27'22")

06'35" (+00'39")

1002 / 12401

180 / 83

07'18"

(01:34'40")

07'17" (+01'21")

1000 / 13401

244 / 55

08'41"

(01:43'21")

08'39" (+02'43")

1002 / 14403

219 / 52

06'10"

(01:49'31")

06'09" (+00'13")

1000 / 15404

180 / 89

05'57"

(01:55'28")

05'56"

1000 / 16404

182 / 92

07'47"

(02:03'15")

07'46" (+01'50")

1000 / 17405

197 / 65

07'43"

(02:10'58")

07'42" (+01'46")

1000 / 18405

194 / 66

08'07"

(02:19'05")

09'58" (+04'02")

814 / 19219

152 / 65

10'11"

(02:29'16")

10'09" (+04'13")

1001 / 20221

170 / 57

10'13"

(02:39'29")

10'12" (+04'16")

1000 / 21222

248 / 39

12'02"

(02:51'31")

09'31" (+03'35")

1264 / 22486

176 / 59

09'02"

(03:00'33")

09'01" (+03'05")

1000 / 23487

231 / 47

11'41"

(03:12'14")

11'40" (+05'44")

1000 / 24487

215 / 39

08'26"

(03:20'40")

10'28" (+04'32")

804 / 25292

180 / 53

09'38"

(03:30'18")

09'37" (+03'41")

1000 / 26292

129 / 80

08'02"

(03:38'20")

08'01" (+02'05")

1001 / 27293

194 / 64

06'13"

(03:44'33")

06'12" (+00'16")

1000 / 28294

182 / 88

09'49"

(03:54'22")

09'48" (+03'52")

1000 / 29295

306 / 33

10'10"

(04:04'32")

10'09" (+04'13")

1000 / 30295

203 / 48

07'18"

(04:11'50")

07'17" (+01'21")

1001 / 31297

161 / 85

09'38"

(04:21'28")

09'37" (+03'41")

1000 / 32297

158 / 65

10'09"

(04:31'37")

10'08" (+04'12")

1000 / 33298

128 / 76

08'23"

(04:40'00")

08'22" (+02'26")

1001 / 34300

146 / 81

06'32"

(04:46'32")

06'31" (+00'35")

1000 / 35301

176 / 86

09'20"

(04:55'52")

09'19" (+03'23")

1001 / 36302

194 / 55

07'02"

(05:02'54")

07'01" (+01'05")

1000 / 37303

163 / 86

01'49"

(05:04'43")

06'46" (+00'50")

267 / 37571

179 / 82

06'53"

(05:11'36")

06'52" (+00'56")

1000 / 38571

172 / 84

05'57"

(05:17'33")

05'56"

1001 / 39573

179 / 93

08'30"

(05:26'03")

08'29" (+02'33")

1000 / 40574

187 / 62

07'16"

(05:33'19")

07'15" (+01'19")

1001 / 41575

173 / 79

07'11"

(05:40'30")

07'10" (+01'14")

1002 / 42577

170 / 82

07'18"

(05:47'48")

07'17" (+01'21")

1001 / 43579

146 / 93

09'39"

(05:57'27")

09'38" (+03'42")

1000 / 44579

268 / 38

10'01"

(06:07'28")

10'00" (+04'04")

1000 / 45580

110 / 90

10'34"

(06:18'02")

10'34" (+04'38")

1000 / 46580

161 / 58

08'02"

(06:26'04")

08'01" (+02'05")

1000 / 47580

150 / 82

07'52"

(06:33'56")

07'51" (+01'55")

1001 / 48581

146 / 86

06'50"

(06:40'46")

06'49" (+00'53")

1000 / 49582

166 / 87

09'35"

(06:50'21")

09'34" (+03'38")

1001 / 50583

173 / 60

09'20"

(06:59'41")

09'19" (+03'23")

1001 / 51585

152 / 70

08'00"

(07:07'41")

07'59" (+02'03")

1000 / 52585

135 / 92

06'56"

(07:14'37")

06'55" (+00'59")

1000 / 53586

170 / 84

10'35"

(07:25'12")

10'33" (+04'37")

1002 / 54588

212 / 44

08'38"

(07:33'50")

08'37" (+02'41")

1001 / 55589

129 / 89

09'31"

(07:43'21")

09'31" (+03'35")

1000 / 56589

121 / 86

10'05"

(07:53'26")

10'04" (+04'08")

1000 / 57590

127 / 77

08'14"

(08:01'40")

08'13" (+02'17")

1000 / 58591

151 / 80

06'31"

(08:08'11")

06'30" (+00'34")

1001 / 59592

182 / 83

05'10"

(08:13'21")

06'51" (+00'55")

754 / 60346

179 / 81

賽後評分: 價錢貴，沒洗澡換衣的地方，補給勉強了！
給 3 星

心率區間	心跳數	心率等級
1:E有氧耐力區	117~142	65~79%
2:M馬拉松配速區	142~160	79~89%
3:T乳酸耐力區	160~165	89~92%
4:A無氧耐力區	165~175	92~97.5%
5:I最大耗氧區	175~180	97.5~100%
最大心率為180 點此去設定最大心率

3月累積里程 : 202.59 km

鱷魚～夾腳拖 270 累積 : 8398.5 km

MW Watch 上傳 | 2 months ago

柯董說推

留言


	目標心跳區間: 105~ 138

里程 (km)	配速 (/km)	時間 (累計時間)
1	08'44"	00:08'44"
2	07'07"	00:15'51"
3	06'51"	00:22'42"
4	06'52"	00:29'34"
5	06'29"	00:36'03"
6	06'29"	00:42'32"
7	07'24"	00:49'56"
8	06'48"	00:56'44"
9	06'35"	01:03'19"
10	06'50"	01:10'09"
11	08'04"	01:18'13"
12	06'22"	01:24'35"
13	06'59"	01:31'34"
14	06'59"	01:38'33"
15	08'22"	01:46'55"
16	05'59"	01:52'54"
17	07'32"	02:00'26"
18	06'38"	02:07'04"
19	09'24"	02:16'28"
20	10'20"	02:26'48"
21	09'33"	02:36'21"
22	10'24"	02:46'45"
23	09'24"	02:56'09"
24	07'53"	03:04'02"
25	12'40"	03:16'42"
26	09'52"	03:26'34"
27	07'56"	03:34'30"
28	07'24"	03:41'54"
29	09'17"	03:51'11"
30	08'29"	03:59'40"
31	08'14"	04:07'54"
32	09'43"	04:17'37"
33	09'40"	04:27'17"
34	09'25"	04:36'42"
35	06'51"	04:43'33"
36	09'16"	04:52'49"
37	07'01"	04:59'50"
38	08'31"	05:08'21"
39	04'44"	05:13'05"
40	06'21"	05:19'26"
41	08'07"	05:27'33"
42	07'27"	05:35'00"
43	06'34"	05:41'34"
44	07'42"	05:49'16"
45	10'27"	05:59'43"
46	10'14"	06:09'57"
47	09'30"	06:19'27"
48	08'42"	06:28'09"
49	07'04"	06:35'13"
50	07'08"	06:42'21"
51	10'21"	06:52'42"
52	08'13"	07:00'55"
53	08'16"	07:09'11"
54	06'51"	07:16'02"
55	10'11"	07:26'13"
56	09'04"	07:35'17"
57	09'34"	07:44'51"
58	09'47"	07:54'38"
59	07'55"	08:02'33"
60	06'20"	08:08'53"
60.4	12'45"	08:13'21"