古智仲 2014/12/13 訓練日誌

古智仲台中
ID 104624

29 位追隨者

< 上一篇

下一篇 >

古智仲

全馬 | 04:40:58 | 06:39/km | 第11馬

2014亞泥／遠東太魯閣峽谷馬拉松

官方成績
日期	2014-12-13
成績	04:40:58
總名次	428 / -
分組名次	108 / -
平均速度	06:39/km

官方證書

古智仲

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'01")

00:28'01" (+08'49")

00:57'33" (+07'53")

10 km

(00:57'33")

00:29'32" (+10'20")

15 km

(01:16'45")

00:19'12"

00:49'40"

20 km

(01:47'13")

00:30'28" (+11'16")

25 km

(02:14'35")

00:27'22" (+08'10")

00:55'09" (+05'29")

30 km

(02:42'22")

00:27'47" (+08'35")

35 km

(03:06'24")

00:24'02" (+04'50")

00:52'56" (+03'16")

40 km

(03:35'18")

00:28'54" (+09'42")

Finish

(04:40:58)

日期: 2014-12-13 07:57 - 總爬升: 543 m - 天氣: 有點冷 - 平均心率: 117 - 卡路里: 3460 Cal - 溫度: 12°C - 濕度: 89%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'49"

(05'49")

05'49" (+04'53")

997 / 997

05'30"

(11'19")

05'25" (+04'29")

1014 / 2012

05'28"

(16'47")

05'24" (+04'28")

1009 / 3022

05'38"

(22'25")

05'34" (+04'38")

1011 / 4034

05'50"

(28'15")

05'46" (+04'50")

1010 / 5044

展開計圈分析

06'24"

(34'39")

06'26" (+05'30")

992 / 6037

05'45"

(40'24")

05'42" (+04'46")

1006 / 7043

05'33"

(45'57")

05'29" (+04'33")

1011 / 8054

05'39"

(51'36")

05'37" (+04'41")

1003 / 9058

05'14"

(56'50")

05'42" (+04'46")

916 / 9974

01'01"

(57'51")

00'56"

1081 / 11056

02'46"

(01:00'37")

02'47" (+01'51")

991 / 12047

04'43"

(01:05'20")

04'30" (+03'34")

1048 / 13096

05'52"

(01:11'12")

05'49" (+04'53")

1006 / 14102

06'05"

(01:17'17")

06'06" (+05'10")

995 / 15098

06'25"

(01:23'42")

06'16" (+05'20")

1023 / 16122

06'28"

(01:30'10")

06'30" (+05'34")

992 / 17115

06'29"

(01:36'39")

06'23" (+05'27")

1014 / 18129

02'38"

(01:39'17")

06'26" (+05'30")

409 / 18538

04'58"

(01:44'15")

05'56" (+05'00")

835 / 19373

06'13"

(01:50'28")

04'15" (+03'19")

1459 / 20833

06'22"

(01:56'50")

04'40" (+03'44")

1360 / 22193

03'46"

(02:00'36")

06'13" (+05'17")

605 / 22798

09'53"

(02:10'29")

07'04" (+06'08")

1395 / 24194

05'45"

(02:16'14")

05'36" (+04'40")

1025 / 25219

05'34"

(02:21'48")

05'22" (+04'26")

1034 / 26254

05'45"

(02:27'33")

06'46" (+05'50")

849 / 27104

07'16"

(02:34'49")

06'00" (+05'04")

1208 / 28312

02'01"

(02:36'50")

02'21" (+01'25")

856 / 29168

02'07"

(02:38'57")

02'45" (+01'49")

767 / 29936

04'38"

(02:43'35")

04'56" (+04'00")

937 / 30873

08'20"

(02:51'55")

05'38" (+04'42")

1476 / 32350

05'07"

(02:57'02")

06'56" (+06'00")

736 / 33086

04'53"

(03:01'55")

03'48" (+02'52")

1284 / 34371

06'47"

(03:08'42")

06'47" (+05'51")

999 / 35370

04'54"

(03:13'36")

04'49" (+03'53")

1016 / 36386

00'45"

(03:14'21")

14'11" (+13'15")

52 / 36439

12'31"

(03:26'52")

06'27" (+05'31")

1940 / 38379

05'05"

(03:31'57")

05'09" (+04'13")

983 / 39363

04'35"

(03:36'32")

05'17" (+04'21")

865 / 40228

03'57"

(03:40'29")

04'13" (+03'17")

936 / 41165

08'01"

(03:48'30")

06'23" (+05'27")

1252 / 42417

05'10"

(03:53'40")

05'08" (+04'12")

1004 / 43422

06'36"

(04:00'16")

06'32" (+05'36")

1008 / 44430

06'13"

(04:06'29")

06'09" (+05'13")

1008 / 45439

07'03"

(04:13'32")

06'58" (+06'02")

1010 / 46450

06'40"

(04:20'12")

06'37" (+05'41")

1006 / 47456

05'58"

(04:26'10")

05'58" (+05'02")

999 / 48455

01'20"

(04:27'30")

07'41" (+06'45")

173 / 48628

隧道多導致XT頻頻斷訊.到終點才知道實為45K.11馬以來的第3場超馬= ="

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

12月累積里程 : 174.11 km

XT 上傳 | 10 years ago

david, 古董和其他 3 人說推

留言

何松兪老古好猛....45k跑4:40....後面3k扣20分大概4:20你可以跑完....

2014-12-18 17:22 ·


	目標心跳區間: 121~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'52"	00:05'52"
2	05'25"	00:11'17"
3	05'24"	00:16'41"
4	05'34"	00:22'15"
5	05'46"	00:28'01"
6	06'25"	00:34'26"
7	05'46"	00:40'12"
8	05'28"	00:45'40"
9	05'36"	00:51'16"
10	06'17"	00:57'33"
11	00'10"	00:57'43"
12	02'52"	01:00'35"
13	04'13"	01:04'48"
14	05'49"	01:10'37"
15	06'08"	01:16'45"
16	06'17"	01:23'02"
17	06'23"	01:29'25"
18	06'47"	01:36'12"
19	07'28"	01:43'40"
20	03'33"	01:47'13"
21	06'17"	01:53'30"
22	02'13"	01:55'43"
23	13'28"	02:09'11"
24	00'05"	02:09'16"
25	05'19"	02:14'35"
26	04'46"	02:19'21"
27	07'33"	02:26'54"
28	06'01"	02:32'55"
29	03'00"	02:35'55"
30	06'27"	02:42'22"
31	04'21"	02:46'43"
32	03'29"	02:50'12"
33	06'14"	02:56'26"
34	03'07"	02:59'33"
35	06'51"	03:06'24"
36	06'13"	03:12'37"
37	09'56"	03:22'33"
38	02'06"	03:24'39"
39	05'34"	03:30'13"
40	05'05"	03:35'18"
41	04'24"	03:39'42"
42	07'01"	03:46'43"
43	05'55"	03:52'38"
44	04'42"	03:57'20"
45	06'23"	04:03'43"
46	06'51"	04:10'34"
47	06'19"	04:16'53"
48	05'59"	04:22'52"
49	10'18"	04:33'10"
49.9	01'07"	04:34'11"