北極星 Training 前自修
9K Tempo Target 5'20"/k

Week 7 Training A
9K Tempo
Target: Pace 5'20"/k, Time 48'00"
Actual: Pace 5'08" (6K), 5'02" (2K), Time 30'47", 10'07"

Target Pace 比上星期快咗, 自己都推快咗, 捱到 6K 都係爆, 要行 1K 先可以再跑返. 距離 10k 4 字頭仲係好遠.

第 1 段 1.00km, 5'14", Pace 5'13"/km, CAD 175, HR 128, GCT 242ms, Form Power Ratio 68W/239W = 29%, Vertical Ratio 6.67cm/109.cm = 6.1%, LSS 10.6kN/m, ECOR 0.975
第 2 段 1.00km, 5'08", Pace 5'07"/km, CAD 177, HR 149, GCT 247ms, Form Power Ratio 69W/247W = 28%, Vertical Ratio 6.64cm/110.cm = 6%, LSS 10.2kN/m, ECOR 0.988
第 3 段 1.00km, 5'01", Pace 5'01"/km, CAD 173, HR 156, GCT 250ms, Form Power Ratio 70W/250W = 28%, Vertical Ratio 7.07cm/115.cm = 6.1%, LSS 9.6kN/m, ECOR 0.977
第 4 段 1.00km, 5'04", Pace 5'03"/km, CAD 169, HR 159, GCT 251ms, Form Power Ratio 72W/251W = 29%, Vertical Ratio 7.42cm/117cm = 6.3%, LSS 9.5kN/m, ECOR 0.991
第 5 段 999m, 5'10", Pace 5'10"/km, CAD 170, HR 161, GCT 257ms, Form Power Ratio 71W/248W = 29%, Vertical Ratio 7.30cm/114.cm = 6.4%, LSS 9.3kN/m, ECOR 0.999
第 6 段 1.00km, 5'08", Pace 5'08"/km, CAD 169, HR 163, GCT 259ms, Form Power Ratio 71W/246W = 29%, Vertical Ratio 7.29cm/115.cm = 6.3%, LSS 9.2kN/m, ECOR 0.984
步行 995m, 9'32", Pace 9'35"/km, CAD 125, HR 127, GCT 955ms, Form Power Ratio 29W/107W = 27%, Vertical Ratio 0.11cm/83cm = 0.1%, LSS 0.1kN/m, ECOR 0.799
第 8 段 1.00km, 5'00", Pace 4'59"/km, CAD 173, HR 155, GCT 264ms, Form Power Ratio 69W/251W = 28%, Vertical Ratio 6.91cm/116.cm = 6%, LSS 9.8kN/m, ECOR 0.978
第 9 段 999m, 5'06", Pace 5'06"/km, CAD 169, HR 164, GCT 254ms, Form Power Ratio 71W/248W = 29%, Vertical Ratio 7.33cm/116.cm = 6.3%, LSS 9.5kN/m, ECOR 0.987