羅澤婷 2020/04/11 訓練日誌

羅澤婷花蓮
ID 20560

197 位追隨者

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羅澤婷

123.0 km | 15:36:18 | 07:36/km | 第251馬

2020 第三屆山中山超級自助馬拉松

官方成績
日期	2020-04-11
成績	15:36:18
總名次	- / -
分組名次	- / -
平均速度	07:36/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'03")

00:32'03" (+00'03")

01:05'30"

10 km

(01:05'30")

00:33'27" (+01'27")

15 km

(01:37'30")

00:32'00"

01:14'47" (+09'17")

20 km

(02:20'17")

00:42'47" (+10'47")

25 km

(02:55'29")

00:35'12" (+03'12")

01:12'08" (+06'38")

30 km

(03:32'25")

00:36'56" (+04'56")

35 km

(04:15'00")

00:42'35" (+10'35")

01:34'35" (+29'05")

40 km

(05:07'00")

00:52'00" (+20'00")

45 km

(05:39'31")

00:32'31" (+00'31")

01:06'52" (+01'22")

50 km

(06:13'52")

00:34'21" (+02'21")

55 km

(07:01'02")

00:47'10" (+15'10")

01:26'04" (+20'34")

60 km

(07:39'56")

00:38'54" (+06'54")

65 km

(08:19'21")

00:39'25" (+07'25")

01:42'01" (+36'31")

70 km

(09:21'57")

01:02'36" (+30'36")

75 km

(10:09'49")

00:47'52" (+15'52")

01:37'23" (+31'53")

80 km

(10:59'20")

00:49'31" (+17'31")

85 km

(11:59'04")

00:59'44" (+27'44")

01:45'11" (+39'41")

90 km

(12:44'31")

00:45'27" (+13'27")

95 km

(13:29'59")

00:45'28" (+13'28")

01:27'34" (+22'04")

100 km

(14:12'05")

00:42'06" (+10'06")

105 km

(14:58'52")

00:46'47" (+14'47")

00:00'00"

Finish

(15:36:18)

日期: 2020-04-11 03:00 - 總爬升: 1758 m - 地點: 關山 - 天氣: 涼爽 - 平均心率: 146 - 卡路里: 5715 Cal - 平均步頻: 170 - 溫度: 20°C - 濕度: 83%

花蓮

羅澤婷

留言

前半段跑得還不錯，後半段被東富公路打敗了，上坡太弱，肌耐力也不足，123K止於105K。

賽後評分: 賽道很美也很有挑戰性，補給很用心。
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	111~135	65~79%
2:M馬拉松配速區	135~153	79~89%
3:T乳酸耐力區	153~158	89~92%
4:A無氧耐力區	158~167	92~97.5%
5:I最大耗氧區	167~172	97.5~100%
最大心率為172 點此去設定最大心率

4月累積里程 : 452.61 km

Brooks chost11 累積 : 700.8 km

Strava 上傳 | 4 years ago

何惠姬, 李春美和其他 6 人說推

留言

陳金源太強了？

2020-04-11 19:36 ·


	目標心跳區間: 109~ 142

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'42"	00:06'42"
2	06'35"	00:13'17"
3	06'43"	00:20'00"
4	06'06"	00:26'06"
5	05'57"	00:32'03"
6	05'57"	00:38'00"
7	05'58"	00:43'58"
8	06'02"	00:50'00"
9	06'42"	00:56'42"
10	08'48"	01:05'30"
11	06'55"	01:12'25"
12	07'19"	01:19'44"
13	05'47"	01:25'31"
14	05'36"	01:31'07"
15	06'23"	01:37'30"
16	07'44"	01:45'14"
17	09'01"	01:54'15"
18	08'22"	02:02'37"
19	08'55"	02:11'32"
20	08'45"	02:20'17"
21	08'30"	02:28'47"
22	07'06"	02:35'53"
23	06'46"	02:42'39"
24	06'59"	02:49'38"
25	05'51"	02:55'29"
26	05'51"	03:01'20"
27	08'04"	03:09'24"
28	05'42"	03:15'06"
29	05'56"	03:21'02"
30	11'23"	03:32'25"
31	09'09"	03:41'34"
32	07'39"	03:49'13"
33	08'04"	03:57'17"
34	08'50"	04:06'07"
35	08'53"	04:15'00"
36	07'14"	04:22'14"
37	11'08"	04:33'22"
38	09'37"	04:42'59"
39	09'03"	04:52'02"
40	14'58"	05:07'00"
41	06'13"	05:13'13"
42	06'06"	05:19'19"
43	05'55"	05:25'14"
44	06'50"	05:32'04"
45	07'27"	05:39'31"
46	07'34"	05:47'05"
47	08'16"	05:55'21"
48	06'15"	06:01'36"
49	06'16"	06:07'52"
50	06'00"	06:13'52"
51	11'17"	06:25'09"
52	10'55"	06:36'04"
53	09'48"	06:45'52"
54	08'16"	06:54'08"
55	06'54"	07:01'02"
56	06'32"	07:07'34"
57	06'31"	07:14'05"
58	06'11"	07:20'16"
59	07'15"	07:27'31"
60	12'25"	07:39'56"
61	07'55"	07:47'51"
62	08'05"	07:55'56"
63	07'29"	08:03'25"
64	07'17"	08:10'42"
65	08'39"	08:19'21"
66	24'09"	08:43'30"
67	09'26"	08:52'56"
68	09'21"	09:02'17"
69	10'47"	09:13'04"
70	08'53"	09:21'57"
71	09'58"	09:31'55"
72	09'09"	09:41'04"
73	09'37"	09:50'41"
74	08'50"	09:59'31"
75	10'18"	10:09'49"
76	11'17"	10:21'06"
77	09'51"	10:30'57"
78	09'52"	10:40'49"
79	09'03"	10:49'52"
80	09'28"	10:59'20"
81	11'24"	11:10'44"
82	08'50"	11:19'34"
83	10'14"	11:29'48"
84	16'32"	11:46'20"
85	12'44"	11:59'04"
86	10'15"	12:09'19"
87	08'19"	12:17'38"
88	08'52"	12:26'30"
89	09'10"	12:35'40"
90	08'51"	12:44'31"
91	07'39"	12:52'10"
92	07'44"	12:59'54"
93	08'09"	13:08'03"
94	09'29"	13:17'32"
95	12'27"	13:29'59"
96	08'00"	13:37'59"
97	07'50"	13:45'49"
98	08'03"	13:53'52"
99	08'42"	14:02'34"
100	09'31"	14:12'05"
101	11'31"	14:23'36"
102	09'23"	14:32'59"
103	08'43"	14:41'42"
104	07'47"	14:49'29"
105	09'23"	14:58'52"
106	16'50"	15:15'42"
107	10'46"	15:26'28"
105.0	-4'-48"	15:36'18"