Sqaud Training 前自修
4 * 400 1:1 + 4 * 200 Walk Back
原本想做 8 隻 400, 攪唔掂, 降少少
1'31 (休 1'12")
1'29 (休 1'32")
1'30 (休 1'17")
1'38 (休 2'23")
0'47 (行 2'38")
0'44 (行 2'36")
0'41 (行 2'41")
0'38 (行 2'39")
1-1 396m, 1'31", Pace 3'50"/km, CAD 184, HR 127, GCT 205ms, Form Power Ratio 73W/316W = 23%, Vertical Ratio 7.33cm/141cm = 5.2%, LSS 11.5kN/m, ECOR 0.968
1-2 400m, 1'29", Pace 3'43"/km, CAD 187, HR 150, GCT 194ms, Form Power Ratio 70W/326W = 22%, Vertical Ratio 6.72cm/141cm = 4.8%, LSS 11.2kN/m, ECOR 0.967
1-3 402m, 1'30", Pace 3'44"/km, CAD 186, HR 160, GCT 194ms, Form Power Ratio 72W/327W = 22%, Vertical Ratio 7.16cm/144cm = 5%, LSS 11.2kN/m, ECOR 0.976
1-4 406m, 1'38", Pace 4'02"/km, CAD 179, HR 162, GCT 246ms, Form Power Ratio 71W/299W = 24%, Vertical Ratio 6.98cm/138cm = 5.1%, LSS 10.4kN/m, ECOR 0.962
2-1 200m, 0'47", Pace 3'55"/km, CAD 181, HR 144, GCT 280ms, Form Power Ratio 66W/301W = 22%, Vertical Ratio 6.63cm/138cm = 4.8%, LSS 10.0kN/m, ECOR 0.943
2-2 198m, 0'44", Pace 3'42"/km, CAD 183, HR 147, GCT 256ms, Form Power Ratio 68W/320W = 21%, Vertical Ratio 6.39cm/147cm = 4.3%, LSS 10.4kN/m, ECOR 0.948
2-3 198m, 0'41", Pace 3'28"/km, CAD 184, HR 146, GCT 271ms, Form Power Ratio 65W/338W = 19%, Vertical Ratio 5.91cm/154cm = 3.8%, LSS 9.9kN/m, ECOR 0.933
2-4 195m, 0'38", Pace 3'15"/km, CAD 186, HR 148, GCT 299ms, Form Power Ratio 63W/355W = 18%, Vertical Ratio 6.07cm/160cm = 3.8%, LSS 9.6kN/m, ECOR 0.922