Pace: 06'06" / 06'03" / 05'54" / 06'02" / 05'48" / 06'03" / 06'08" / 06'09" / 05'13" /
DS Training 前自修
葵涌運動場跑到去荃灣西來回
兩個星期冇乜點跑, 減返少少進度再嚟過.
天氣涼咗, 好跑咗, 比預定快咗少少.. 但舒服.
第 1 段 1.00km, 6'06", Pace 6'06"/km, CAD 173, HR 126, GCT 285ms, Form Power Ratio 64W/211W = 30%, Vertical Ratio 6.10cm/95cm = 6.4%, LSS 10.2kN/m, ECOR 1.016
第 2 段 1.00km, 6'01", Pace 6'01"/km, CAD 176, HR 138, GCT 270ms, Form Power Ratio 64W/211W = 31%, Vertical Ratio 6.02cm/94cm = 6.4%, LSS 10.3kN/m, ECOR 1.002
第 3 段 1.00km, 5'55", Pace 5'55"/km, CAD 175, HR 142, GCT 268ms, Form Power Ratio 65W/212W = 31%, Vertical Ratio 6.23cm/97cm = 6.4%, LSS 10.2kN/m, ECOR 0.99
第 4 段 1.00km, 6'01", Pace 6'01"/km, CAD 179, HR 143, GCT 268ms, Form Power Ratio 63W/207W = 31%, Vertical Ratio 5.80cm/93cm = 6.2%, LSS 10.5kN/m, ECOR 0.983
第 5 段 1.00km, 5'49", Pace 5'49"/km, CAD 183, HR 150, GCT 261ms, Form Power Ratio 63W/213W = 29%, Vertical Ratio 5.58cm/94cm = 5.9%, LSS 10.6kN/m, ECOR 0.978
第 6 段 1.00km, 6'02", Pace 6'02"/km, CAD 185, HR 149, GCT 266ms, Form Power Ratio 61W/206W = 29%, Vertical Ratio 5.25cm/90cm = 5.8%, LSS 10.8kN/m, ECOR 0.981
第 7 段 1.00km, 6'09", Pace 6'09"/km, CAD 184, HR 149, GCT 266ms, Form Power Ratio 61W/202W = 30%, Vertical Ratio 5.26cm/88cm = 6%, LSS 11.0kN/m, ECOR 0.981
第 8 段 1.00km, 6'08", Pace 6'08"/km, CAD 183, HR 153, GCT 270ms, Form Power Ratio 61W/211W = 29%, Vertical Ratio 5.27cm/89cm = 5.9%, LSS 10.7kN/m, ECOR 1.022
第 9 段 353m, 1'51", Pace 5'15"/km, CAD 184, HR 153, GCT 246ms, Form Power Ratio 65W/213W = 31%, Vertical Ratio 5.93cm/104cm = 5.7%, LSS 10.5kN/m, ECOR 0.881