跑班前自修
馬頭圍 -> 九龍灣運動場
缺乏衝刺訓練, CP 由 241 跌到 223
應該跑 7K, 但唔夠時間, 淨係跑咗 5K.
第 1 段 1.00km, 6'20", Pace 6'20"/km, CAD 184, HR 126, GCT 289ms, Form Power Ratio 59W/195W = 30%, Vertical Ratio 5.07cm/86cm = 5.9%, LSS 11.2kN/m, ECOR 0.975
第 2 段 1.00km, 5'56", Pace 5'56"/km, CAD 192, HR 143, GCT 249ms, Form Power Ratio 60W/204W = 30%, Vertical Ratio 4.99cm/88cm = 5.7%, LSS 12.0kN/m, ECOR 0.956
第 3 段 1.00km, 5'50", Pace 5'50"/km, CAD 191, HR 147, GCT 249ms, Form Power Ratio 60W/209W = 29%, Vertical Ratio 5.08cm/90cm = 5.6%, LSS 11.6kN/m, ECOR 0.963
第 4 段 1.00km, 5'40", Pace 5'40"/km, CAD 191, HR 153, GCT 245ms, Form Power Ratio 62W/214W = 29%, Vertical Ratio 5.23cm/92cm = 5.7%, LSS 11.7kN/m, ECOR 0.957
第 5 段 1.00km, 5'46", Pace 5'46"/km, CAD 193, HR 156, GCT 247ms, Form Power Ratio 61W/212W = 29%, Vertical Ratio 5.01cm/90cm = 5.6%, LSS 11.7kN/m, ECOR 0.965