楊雅喬 2024/12/07 訓練日誌

楊雅喬高雄
ID 521462

19 位追隨者

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楊雅喬

54.0 km | 07:42:22 | 08:33/km | 第4馬

2024 八百壯士系列-制霸浸水營超馬

官方成績
日期	2024-12-07
成績	07:42:22
總名次	- / -
分組名次	- / -
平均速度	08:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:28'59")

00:28'59"

01:23'52" (+20'30")

10 km

(01:23'52")

00:54'53" (+25'54")

15 km

(02:14'44")

00:50'52" (+21'53")

01:27'09" (+23'47")

20 km

(02:51'01")

00:36'17" (+07'18")

25 km

(03:41'20")

00:50'19" (+21'20")

01:42'24" (+39'02")

30 km

(04:33'25")

00:52'05" (+23'06")

35 km

(05:04'08")

00:30'43" (+01'44")

01:13'17" (+09'55")

40 km

(05:46'42")

00:42'34" (+13'35")

45 km

(06:17'47")

00:31'05" (+02'06")

01:03'22"

50 km

(06:50'04")

00:32'17" (+03'18")

Finish

(07:42:22)

日期: 2024-12-07 06:39 - 總爬升: 1700 m - 平均心率: 137 - 卡路里: 3075 Cal - 平均步頻: 160 - 溫度: 21°C - 濕度: 80.7

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

05'43"

(05'43")

05'43" (+00'07")

1000 / 1000

05'36"

(11'20")

05'36"

1000 / 2000

06'06"

(17'27")

06'06" (+00'30")

1000 / 3000

05'42"

(23'10")

05'42" (+00'06")

1000 / 4000

05'48"

(28'59")

05'48" (+00'12")

1000 / 5000

展開計圈分析

05'53"

(34'52")

05'53" (+00'17")

1000 / 6000

06'10"

(41'02")

06'10" (+00'34")

1000 / 7000

08'32"

(49'35")

08'32" (+02'56")

1000 / 8000

16'08"

(01:05'43")

16'08" (+10'32")

1000 / 9000

18'08"

(01:23'51")

18'08" (+12'32")

1000 / 10000

10'05"

(01:33'56")

10'05" (+04'29")

1000 / 11000

09'28"

(01:43'25")

09'28" (+03'52")

1000 / 12000

11'09"

(01:54'34")

11'09" (+05'33")

1000 / 13000

08'17"

(02:02'52")

08'17" (+02'41")

1000 / 14000

11'51"

(02:14'43")

11'51" (+06'15")

1000 / 15000

08'21"

(02:23'04")

08'21" (+02'45")

1000 / 16000

07'33"

(02:30'38")

07'33" (+01'57")

1000 / 17000

05'55"

(02:36'34")

05'55" (+00'19")

1000 / 18000

06'15"

(02:42'49")

06'15" (+00'39")

1000 / 19000

08'11"

(02:51'01")

08'11" (+02'35")

1000 / 20000

10'16"

(03:01'17")

10'16" (+04'40")

1000 / 21000

09'13"

(03:10'31")

09'13" (+03'37")

1000 / 22000

09'41"

(03:20'12")

09'41" (+04'05")

1000 / 23000

10'22"

(03:30'35")

10'22" (+04'46")

1000 / 24000

10'45"

(03:41'20")

10'45" (+05'09")

1000 / 25000

10'43"

(03:52'03")

10'43" (+05'07")

1000 / 26000

10'22"

(04:02'26")

10'22" (+04'46")

1000 / 27000

18'50"

(04:21'17")

18'50" (+13'14")

1000 / 28000

06'16"

(04:27'33")

06'16" (+00'40")

1000 / 29000

05'51"

(04:33'25")

05'51" (+00'15")

1000 / 30000

05'37"

(04:39'02")

05'37" (+00'01")

1000 / 31000

06'04"

(04:45'07")

06'04" (+00'28")

1000 / 32000

06'12"

(04:51'19")

06'12" (+00'36")

1000 / 33000

06'49"

(04:58'08")

06'49" (+01'13")

1000 / 34000

05'59"

(05:04'08")

05'59" (+00'23")

1000 / 35000

06'31"

(05:10'39")

06'31" (+00'55")

1000 / 36000

07'20"

(05:17'59")

07'20" (+01'44")

1000 / 37000

08'42"

(05:26'42")

08'42" (+03'06")

1000 / 38000

10'14"

(05:36'56")

10'14" (+04'38")

1000 / 39000

09'44"

(05:46'41")

09'44" (+04'08")

1000 / 40000

05'36"

(05:52'17")

05'36"

1000 / 41000

06'15"

(05:58'33")

06'15" (+00'39")

1000 / 42000

05'44"

(06:04'18")

05'44" (+00'08")

1000 / 43000

05'52"

(06:10'10")

05'52" (+00'16")

1000 / 44000

07'36"

(06:17'46")

07'36" (+02'00")

1000 / 45000

05'49"

(06:23'35")

05'49" (+00'13")

1000 / 46000

06'12"

(06:29'48")

06'12" (+00'36")

1000 / 47000

06'38"

(06:36'26")

06'38" (+01'02")

1000 / 48000

07'05"

(06:43'32")

07'05" (+01'29")

1000 / 49000

06'31"

(06:50'03")

06'31" (+00'55")

1000 / 50000

06'15"

(06:56'19")

06'15" (+00'39")

1000 / 51000

06'18"

(07:02'37")

06'18" (+00'42")

1000 / 52000

06'27"

(07:09'04")

06'27" (+00'51")

1000 / 53000

07'35"

(07:16'40")

07'35" (+01'59")

1000 / 54000

06'58"

(07:23'38")

06'58" (+01'22")

1000 / 55000

09'55"

(07:33'33")

09'55" (+04'19")

1000 / 56000

06'33"

(07:40'07")

06'33" (+00'57")

1000 / 57000

高雄

楊雅喬

留言

賽後評分: 超馬57K好難啊!!!
給 5 星

心率區間	心跳數	心率等級
1:E有氧耐力區	122~149	65~79%
2:M馬拉松配速區	149~168	79~89%
3:T乳酸耐力區	168~173	89~92%
4:A無氧耐力區	173~184	92~97.5%
5:I最大耗氧區	184~189	97.5~100%
最大心率為189 點此去設定最大心率

12月累積里程 : 236.07 km

母子鱷魚🐊 三代（螢光綠）累積 : 709.8 km

Coros 上傳 | 3 months ago

rainman 說推

留言


	目標心跳區間: 120~ 158

里程 (km)	配速 (/km)	時間 (累計時間)
1	05'44"	00:05'44"
2	05'36"	00:11'20"
3	06'08"	00:17'28"
4	05'42"	00:23'10"
5	05'49"	00:28'59"
6	05'54"	00:34'53"
7	06'09"	00:41'02"
8	08'33"	00:49'35"
9	16'09"	01:05'44"
10	18'08"	01:23'52"
11	10'05"	01:33'57"
12	09'28"	01:43'25"
13	11'10"	01:54'35"
14	08'17"	02:02'52"
15	11'52"	02:14'44"
16	08'21"	02:23'05"
17	07'33"	02:30'38"
18	05'56"	02:36'34"
19	06'15"	02:42'49"
20	08'12"	02:51'01"
21	10'16"	03:01'17"
22	09'14"	03:10'31"
23	09'42"	03:20'13"
24	10'22"	03:30'35"
25	10'45"	03:41'20"
26	10'44"	03:52'04"
27	10'23"	04:02'27"
28	18'51"	04:21'18"
29	06'16"	04:27'34"
30	05'51"	04:33'25"
31	05'37"	04:39'02"
32	06'05"	04:45'07"
33	06'13"	04:51'20"
34	06'49"	04:58'09"
35	05'59"	05:04'08"
36	06'32"	05:10'40"
37	07'20"	05:18'00"
38	08'42"	05:26'42"
39	10'15"	05:36'57"
40	09'45"	05:46'42"
41	05'36"	05:52'18"
42	06'16"	05:58'34"
43	05'44"	06:04'18"
44	05'53"	06:10'11"
45	07'36"	06:17'47"
46	05'49"	06:23'36"
47	06'12"	06:29'48"
48	06'39"	06:36'27"
49	07'05"	06:43'32"
50	06'32"	06:50'04"
51	06'15"	06:56'19"
52	06'18"	07:02'37"
53	06'27"	07:09'04"
54	07'36"	07:16'40"
55	06'59"	07:23'39"
56	09'55"	07:33'34"
57	06'34"	07:40'08"
57.3	06'28"	07:42'20"