Kristy Rong 2023/03/04 訓練日誌

Kristy Rong 台北市
ID 450600

16 位追隨者

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Kristy Rong

50.0 km | 04:58:54 | 05:58/km | 第4馬

2023 開廣飛跑盃陽明山超級馬拉松

官方成績
日期	2023-03-04
成績	04:58:54
總名次	- / -
分組名次	- / -
平均速度	05:58/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:31'13")

00:31'13" (+07'45")

01:07'16" (+13'46")

10 km

(01:07'16")

00:36'03" (+12'35")

15 km

(01:30'44")

00:23'28"

00:53'30"

20 km

(02:00'46")

00:30'02" (+06'34")

25 km

(02:27'30")

00:26'44" (+03'16")

00:57'35" (+04'05")

30 km

(02:58'21")

00:30'51" (+07'23")

35 km

(03:32'26")

00:34'05" (+10'37")

01:13'36" (+20'06")

40 km

(04:11'57")

00:39'31" (+16'03")

45 km

(04:40'51")

00:28'54" (+05'26")

00:00'00"

Finish

(04:58:54)

日期: 2023-03-04 06:00 - 總爬升: 1343 m - 平均心率: 151 - 卡路里: 2802 Cal - 平均步頻: 172 - 溫度: 17°C - 濕度: 77%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'59"

(05'59")

05'59" (+01'50")

1000 / 1000

06'28"

(12'27")

06'28" (+02'19")

1000 / 2000

06'05"

(18'32")

06'05" (+01'56")

1000 / 3000

05'58"

(24'31")

05'58" (+01'49")

1000 / 4000

06'41"

(31'13")

06'41" (+02'32")

1000 / 5000

展開計圈分析

06'03"

(37'16")

06'03" (+01'54")

1000 / 6000

07'06"

(44'23")

07'06" (+02'57")

1000 / 7000

07'24"

(51'48")

07'24" (+03'15")

1000 / 8000

07'07"

(58'55")

07'07" (+02'58")

1000 / 9000

08'20"

(01:07'15")

08'20" (+04'11")

1000 / 10000

04'09"

(01:11'25")

04'09"

1000 / 11000

04'23"

(01:15'48")

04'23" (+00'14")

1000 / 12000

04'28"

(01:20'17")

04'28" (+00'19")

1000 / 13000

05'09"

(01:25'26")

05'09" (+01'00")

1000 / 14000

05'17"

(01:30'43")

05'17" (+01'08")

1000 / 15000

05'38"

(01:36'22")

05'38" (+01'29")

1000 / 16000

05'35"

(01:41'57")

05'35" (+01'26")

1000 / 17000

05'28"

(01:47'26")

05'28" (+01'19")

1000 / 18000

05'24"

(01:52'50")

05'24" (+01'15")

1000 / 19000

07'55"

(02:00'45")

07'55" (+03'46")

1000 / 20000

05'55"

(02:06'40")

05'55" (+01'46")

1000 / 21000

04'59"

(02:11'40")

04'59" (+00'50")

1000 / 22000

05'17"

(02:16'58")

05'17" (+01'08")

1000 / 23000

04'52"

(02:21'50")

04'52" (+00'43")

1000 / 24000

05'40"

(02:27'30")

05'40" (+01'31")

1000 / 25000

07'09"

(02:34'39")

07'09" (+03'00")

1000 / 26000

06'47"

(02:41'27")

06'47" (+02'38")

1000 / 27000

06'12"

(02:47'40")

06'12" (+02'03")

1000 / 28000

04'51"

(02:52'31")

04'51" (+00'42")

1000 / 29000

05'49"

(02:58'21")

05'49" (+01'40")

1000 / 30000

07'10"

(03:05'31")

07'10" (+03'01")

1000 / 31000

06'04"

(03:11'36")

06'04" (+01'55")

1000 / 32000

06'08"

(03:17'44")

06'08" (+01'59")

1000 / 33000

07'23"

(03:25'07")

07'23" (+03'14")

1000 / 34000

07'18"

(03:32'26")

07'18" (+03'09")

1000 / 35000

07'56"

(03:40'22")

07'56" (+03'47")

1000 / 36000

08'57"

(03:49'20")

08'57" (+04'48")

1000 / 37000

09'23"

(03:58'43")

09'23" (+05'14")

1000 / 38000

08'04"

(04:06'48")

08'04" (+03'55")

1000 / 39000

05'09"

(04:11'57")

05'09" (+01'00")

1000 / 40000

05'22"

(04:17'20")

05'22" (+01'13")

1000 / 41000

06'06"

(04:23'27")

06'06" (+01'57")

1000 / 42000

05'43"

(04:29'10")

05'43" (+01'34")

1000 / 43000

05'52"

(04:35'03")

05'52" (+01'43")

1000 / 44000

05'47"

(04:40'50")

05'47" (+01'38")

1000 / 45000

05'30"

(04:46'20")

05'30" (+01'21")

1000 / 46000

05'06"

(04:51'27")

05'06" (+00'57")

1000 / 47000

04'55"

(04:56'22")

04'55" (+00'46")

1000 / 48000

02'40"

(04:59'02")

05'04" (+00'55")

526 / 48526

台北市

Kristy Rong

留言

台北市

Kristy Rong

留言

賽前宣言: 初50K，慢慢跑體驗一下超馬

賽後評分: 跑完50k實在吃不了雞絲麵，便當可以帶回家比較好
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	124~151	65~79%
2:M馬拉松配速區	151~170	79~89%
3:T乳酸耐力區	170~176	89~92%
4:A無氧耐力區	176~187	92~97.5%
5:I最大耗氧區	187~192	97.5~100%
最大心率為192 點此去設定最大心率

3月累積里程 : 153.70 km

TCX 2.0 上傳 | 2 years ago

謝阿州說推

留言

Kristy Rong

2023-03-04 14:25 ·


	目標心跳區間: 115~ 151

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'59"	00:05'59"
2	06'29"	00:12'28"
3	06'05"	00:18'33"
4	05'59"	00:24'32"
5	06'41"	00:31'13"
6	06'04"	00:37'17"
7	07'06"	00:44'23"
8	07'25"	00:51'48"
9	07'07"	00:58'55"
10	08'21"	01:07'16"
11	04'09"	01:11'25"
12	04'24"	01:15'49"
13	04'28"	01:20'17"
14	05'09"	01:25'26"
15	05'18"	01:30'44"
16	05'38"	01:36'22"
17	05'36"	01:41'58"
18	05'28"	01:47'26"
19	05'24"	01:52'50"
20	07'56"	02:00'46"
21	05'55"	02:06'41"
22	04'59"	02:11'40"
23	05'18"	02:16'58"
24	04'52"	02:21'50"
25	05'40"	02:27'30"
26	07'10"	02:34'40"
27	06'48"	02:41'28"
28	06'12"	02:47'40"
29	04'52"	02:52'32"
30	05'49"	02:58'21"
31	07'11"	03:05'32"
32	06'04"	03:11'36"
33	06'09"	03:17'45"
34	07'23"	03:25'08"
35	07'18"	03:32'26"
36	07'57"	03:40'23"
37	08'57"	03:49'20"
38	09'23"	03:58'43"
39	08'05"	04:06'48"
40	05'09"	04:11'57"
41	05'23"	04:17'20"
42	06'07"	04:23'27"
43	05'44"	04:29'11"
44	05'53"	04:35'04"
45	05'47"	04:40'51"
46	05'30"	04:46'21"
47	05'06"	04:51'27"
48	04'55"	04:56'22"
48.5	05'05"	04:59'03"