DS Training 前自修
Week 2 Training A
7K Tempo@葵涌運動場 Lane 4
Target: Pace 5'30", Time 38'30"
Actual: Pace 5'13", Time 38"49"

就用口呼吸, 但都仲係深長. 怠覺比上星期辛苦, 但都係可以完成. 跑到一半想跳船, 但因為學員未到, 結果都係完成.

第 1 段 1.00km, 5'06", Pace 5'06"/km, CAD 171, HR 136, GCT 260ms, Form Power Ratio 70W/244W = 29%, Vertical Ratio 7.09cm/115.cm = 6.2%, LSS 10.3kN/m, ECOR 0.97
第 2 段 1.00km, 5'14", Pace 5'14"/km, CAD 172, HR 149, GCT 252ms, Form Power Ratio 70W/239W = 29%, Vertical Ratio 7.06cm/111.cm = 6.4%, LSS 9.9kN/m, ECOR 0.975
第 3 段 1.00km, 5'10", Pace 5'10"/km, CAD 172, HR 151, GCT 254ms, Form Power Ratio 70W/241W = 29%, Vertical Ratio 6.98cm/113.cm = 6.2%, LSS 9.6kN/m, ECOR 0.97
第 4 段 1.00km, 5'16", Pace 5'16"/km, CAD 171, HR 152, GCT 259ms, Form Power Ratio 69W/236W = 29%, Vertical Ratio 6.96cm/111.cm = 6.3%, LSS 9.5kN/m, ECOR 0.969
第 5 段 1.00km, 5'19", Pace 5'19"/km, CAD 172, HR 153, GCT 261ms, Form Power Ratio 68W/234W = 29%, Vertical Ratio 6.81cm/109.cm = 6.2%, LSS 9.5kN/m, ECOR 0.969
第 6 段 1.00km, 5'15", Pace 5'15"/km, CAD 172, HR 155, GCT 258ms, Form Power Ratio 69W/237W = 29%, Vertical Ratio 6.87cm/111.cm = 6.2%, LSS 9.6kN/m, ECOR 0.97
第 7 段 1.00km, 5'19", Pace 5'19"/km, CAD 171, HR 156, GCT 261ms, Form Power Ratio 69W/234W = 29%, Vertical Ratio 6.84cm/110.cm = 6.2%, LSS 9.4kN/m, ECOR 0.969
第 8 段 425m, 2'10", Pace 5'06"/km, CAD 174, HR 157, GCT 255ms, Form Power Ratio 69W/243W = 28%, Vertical Ratio 6.76cm/113.cm = 6%, LSS 9.5kN/m, ECOR 0.965