DS Training 前自修
Week 1 Training B
3K 95% TRAIL@葵涌運動場 Lane 4
Target: Pace 5'10", Time 15'30"
Actual: Pace 4'50", Time 15"21"
2 Laps Warm up
7.5 Laps Workout
0.5 Laps Walk
2 Laps Cool Down

頭 1.5K 鼻吸鼻呼, 深長呼吸
之後開始唔係呼吸唔係好順, 要加埋口, 但都仲可以叫做可控制到. 最尾 200 嘗試提速, 係可以嘅.

後記: 7 點 DS Training 再做電兔, 跑返差唔多速度, 但知啲仲有得抖 (800, 800, 600, 600, 400, 400) 一出發個膕繩肌就抽抽吓, 雖然最後都完成到, 但跑姿相信都應該有少少變型.

WU 855m, 5'16", Pace 6'10"/km, CAD 171, HR 123, GCT 286ms, Form Power Ratio 63W/203W = 31%, Vertical Ratio 6.06cm/95cm = 6.4%, LSS 10.1kN/m, ECOR 0.974
第 1 段 1.05km, 5'20", Pace 5'04"/km, CAD 176, HR 152, GCT 242ms, Form Power Ratio 70W/254W = 28%, Vertical Ratio 6.85cm/112.cm = 6.1%, LSS 10.3kN/m, ECOR 1.005
第 2 段 1.06km, 5'08", Pace 4'51"/km, CAD 177, HR 159, GCT 240ms, Form Power Ratio 70W/258W = 27%, Vertical Ratio 6.85cm/117cm = 5.9%, LSS 10.0kN/m, ECOR 0.974
第 3 段 1.07km, 4'53", Pace 4'33"/km, CAD 177, HR 164, GCT 235ms, Form Power Ratio 71W/270W = 26%, Vertical Ratio 6.94cm/124cm = 5.6%, LSS 9.9kN/m, ECOR 0.96
Walk 234m, 2'22", Pace 10'06"/km, CAD 121, HR 142, GCT 954ms, Form Power Ratio 32W/109W = 29%, Vertical Ratio 0.62cm/82cm = 0.8%, LSS 0.7kN/m, ECOR 0.859
CD 844m, 5'05", Pace 6'02"/km, CAD 171, HR 144, GCT 295ms, Form Power Ratio 64W/205W = 31%, Vertical Ratio 6.18cm/97cm = 6.4%, LSS 9.6kN/m, ECOR 0.962