北極星 Training 前自修
Week 1 Training A
10k Tempo Target 5'50"/k

35' aka 6k 前都鼻吸鼻呼
之後開始想用口
但調整吓都仲可以

42' 幾停咗半分鐘等過馬路
之後要拉住自己唔好好追返時間

唔記過馬路, Pacing 算平穩. 心跳亦都慢慢上升.
步頻 Keep 到密密腳. 感覺都可以 Keep 到繼續跑多兩三 k 都冇問題.

第 1 段 1.00km, 5'57", Pace 5'57"/km, CAD 180, HR 126, GCT 281ms, Form Power Ratio 62W/210W = 29%, Vertical Ratio 5.65cm/93cm = 6.1%, LSS 10.3kN/m, ECOR 0.974
第 2 段 1.00km, 5'57", Pace 5'57"/km, CAD 189, HR 139, GCT 264ms, Form Power Ratio 59W/205W = 29%, Vertical Ratio 4.93cm/89cm = 5.5%, LSS 10.7kN/m, ECOR 0.95
第 3 段 1.00km, 5'48", Pace 5'48"/km, CAD 189, HR 144, GCT 260ms, Form Power Ratio 60W/211W = 28%, Vertical Ratio 4.95cm/91cm = 5.4%, LSS 10.7kN/m, ECOR 0.954
第 4 段 1.00km, 5'46", Pace 5'46"/km, CAD 190, HR 149, GCT 258ms, Form Power Ratio 60W/210W = 28%, Vertical Ratio 4.95cm/91cm = 5.4%, LSS 10.8kN/m, ECOR 0.944
第 5 段 1.00km, 5'50", Pace 5'50"/km, CAD 190, HR 151, GCT 260ms, Form Power Ratio 59W/208W = 28%, Vertical Ratio 4.85cm/90cm = 5.4%, LSS 10.7kN/m, ECOR 0.945
第 6 段 1.00km, 5'48", Pace 5'48"/km, CAD 191, HR 153, GCT 259ms, Form Power Ratio 59W/209W = 28%, Vertical Ratio 4.82cm/90cm = 5.4%, LSS 10.8kN/m, ECOR 0.945
第 7 段 1.00km, 5'56", Pace 5'56"/km, CAD 191, HR 155, GCT 263ms, Form Power Ratio 58W/205W = 28%, Vertical Ratio 4.70cm/88cm = 5.3%, LSS 10.7kN/m, ECOR 0.948
第 8 段 1.00km, 5'55", Pace 5'55"/km, CAD 190, HR 154, GCT 270ms, Form Power Ratio 58W/205W = 28%, Vertical Ratio 4.78cm/89cm = 5.4%, LSS 10.6kN/m, ECOR 0.945
第 9 段 1.00km, 5'57", Pace 5'57"/km, CAD 189, HR 158, GCT 265ms, Form Power Ratio 59W/205W = 29%, Vertical Ratio 4.83cm/89cm = 5.4%, LSS 10.6kN/m, ECOR 0.95
第 10 段 1.00km, 5'50", Pace 5'50"/km, CAD 189, HR 160, GCT 262ms, Form Power Ratio 59W/208W = 29%, Vertical Ratio 4.90cm/91cm = 5.4%, LSS 10.6kN/m, ECOR 0.945