Pace: 04'53" / 05'53" / 05'56" / 05'45" / 06'37" / 05'31" / 06'23" / 09'01" / 10'23" /
DS Training 前自修
12 x (400 R200, 1:1 休息) @ 葵涌運動場
原本係 12 x (400 R400) 因為跑足唔夠時間, 所以做間休 200
目標想 2'00" 一隻, 結果都係開快咗
1'39"(1'43")
1'35"(1'38")
1'48"(1'45")
1'44"(2'00")
1'43"(1'55")
1'40"(2'03")
1'46"(2'02")
1'47"(2'02")
1'43"(2'01")
1'44"(2'06")
1'40"(2'07")
1'38"(2'08")
1(On) 398m, 1'39", Pace 4'09"/km, CAD 180, HR 123, GCT 260ms, Form Power Ratio 69W/293W = 24%, Vertical Ratio 6.65cm/134cm = 5%, LSS 10.8kN/m, ECOR 0.959
1(Off) 216m, 1'43", Pace 7'57"/km, CAD 168, HR 140, GCT 315ms, Form Power Ratio 60W/163W = 37%, Vertical Ratio 5.56cm/75cm = 7.4%, LSS 10.6kN/m, ECOR 1.023
2(On) 400m, 1'35", Pace 3'57"/km, CAD 183, HR 151, GCT 203ms, Form Power Ratio 74W/309W = 24%, Vertical Ratio 7.21cm/138cm = 5.2%, LSS 11.5kN/m, ECOR 0.966
2(Off) 210m, 1'38", Pace 7'46"/km, CAD 169, HR 149, GCT 323ms, Form Power Ratio 59W/164W = 36%, Vertical Ratio 5.31cm/76cm = 7%, LSS 10.2kN/m, ECOR 1.007
3(On) 405m, 1'48", Pace 4'26"/km, CAD 173, HR 151, GCT 230ms, Form Power Ratio 74W/278W = 27%, Vertical Ratio 7.69cm/130cm = 5.9%, LSS 10.2kN/m, ECOR 0.975
3(Off) 215m, 1'45", Pace 8'07"/km, CAD 167, HR 145, GCT 334ms, Form Power Ratio 57W/153W = 37%, Vertical Ratio 5.14cm/74cm = 6.9%, LSS 10.1kN/m, ECOR 0.983
4(On) 409m, 1'44", Pace 4'14"/km, CAD 178, HR 152, GCT 219ms, Form Power Ratio 74W/289W = 25%, Vertical Ratio 7.36cm/133cm = 5.5%, LSS 10.6kN/m, ECOR 0.967
4(Off) 213m, 2'00", Pace 9'25"/km, CAD 127, HR 139, GCT 897ms, Form Power Ratio 32W/114W = 28%, Vertical Ratio 0.66cm/84cm = 0.8%, LSS 0.9kN/m, ECOR 0.845
5(On) 405m, 1'43", Pace 4'14"/km, CAD 172, HR 148, GCT 259ms, Form Power Ratio 72W/288W = 25%, Vertical Ratio 7.44cm/137cm = 5.4%, LSS 9.8kN/m, ECOR 0.964
5(Off) 213m, 1'55", Pace 9'01"/km, CAD 130, HR 141, GCT 876ms, Form Power Ratio 33W/118W = 28%, Vertical Ratio 0.64cm/85cm = 0.8%, LSS 0.8kN/m, ECOR 0.838
6(On) 407m, 1'40", Pace 4'06"/km, CAD 174, HR 151, GCT 253ms, Form Power Ratio 72W/295W = 24%, Vertical Ratio 7.20cm/140cm = 5.1%, LSS 10.1kN/m, ECOR 0.954
6(Off) 213m, 2'03", Pace 9'37"/km, CAD 124, HR 140, GCT 917ms, Form Power Ratio 32W/113W = 29%, Vertical Ratio 0.72cm/84cm = 0.9%, LSS 0.8kN/m, ECOR 0.859
7(On) 410m, 1'46", Pace 4'18"/km, CAD 174, HR 149, GCT 272ms, Form Power Ratio 68W/280W = 24%, Vertical Ratio 7.01cm/133cm = 5.3%, LSS 9.6kN/m, ECOR 0.953
7(Off) 213m, 2'02", Pace 9'33"/km, CAD 125, HR 140, GCT 919ms, Form Power Ratio 32W/112W = 29%, Vertical Ratio 0.57cm/84cm = 0.7%, LSS 0.7kN/m, ECOR 0.844
8(On) 407m, 1'47", Pace 4'23"/km, CAD 172, HR 150, GCT 270ms, Form Power Ratio 71W/281W = 25%, Vertical Ratio 7.20cm/133cm = 5.4%, LSS 9.7kN/m, ECOR 0.972
8(Off) 211m, 2'02", Pace 9'37"/km, CAD 125, HR 142, GCT 918ms, Form Power Ratio 32W/111W = 29%, Vertical Ratio 0.67cm/83cm = 0.8%, LSS 0.8kN/m, ECOR 0.844
9(On) 406m, 1'43", Pace 4'14"/km, CAD 174, HR 151, GCT 258ms, Form Power Ratio 71W/286W = 25%, Vertical Ratio 7.27cm/136cm = 5.3%, LSS 9.7kN/m, ECOR 0.955
9(Off) 212m, 2'01", Pace 9'30"/km, CAD 126, HR 144, GCT 913ms, Form Power Ratio 32W/113W = 29%, Vertical Ratio 0.60cm/83cm = 0.7%, LSS 0.7kN/m, ECOR 0.849
10(On) 403m, 1'44", Pace 4'18"/km, CAD 175, HR 152, GCT 268ms, Form Power Ratio 69W/281W = 25%, Vertical Ratio 6.89cm/133cm = 5.2%, LSS 9.7kN/m, ECOR 0.954
10(Off) 211m, 2'06", Pace 9'56"/km, CAD 122, HR 143, GCT 947ms, Form Power Ratio 31W/108W = 29%, Vertical Ratio 0.51cm/82cm = 0.6%, LSS 0.4kN/m, ECOR 0.849
11(On) 403m, 1'40", Pace 4'08"/km, CAD 176, HR 153, GCT 265ms, Form Power Ratio 70W/293W = 24%, Vertical Ratio 6.92cm/137cm = 5.1%, LSS 9.9kN/m, ECOR 0.957
11(Off) 216m, 2'07", Pace 9'48"/km, CAD 123, HR 144, GCT 938ms, Form Power Ratio 31W/109W = 28%, Vertical Ratio 0.61cm/83cm = 0.7%, LSS 0.5kN/m, ECOR 0.843
12(On) 404m, 1'38", Pace 4'03"/km, CAD 176, HR 156, GCT 253ms, Form Power Ratio 72W/301W = 24%, Vertical Ratio 7.27cm/141cm = 5.2%, LSS 10.4kN/m, ECOR 0.961
12(Off) 211m, 2'08", Pace 10'06"/km, CAD 122, HR 144, GCT 949ms, Form Power Ratio 31W/106W = 29%, Vertical Ratio 0.46cm/81cm = 0.6%, LSS 0.5kN/m, ECOR 0.846