北極星 Training 前自修
7K Tempo Target 5'42"/k

Week 10 Training A
7K Tempo
Target: Pace 5'42"/k, Time 39'54"
Actual: Pace 5'13"/k, Time 36'35"

密密腳, 但尾段有少少辛苦, Pacing 正負 4% 內.

第 1 段 1.01km, 5'23", Pace 5'21"/km, CAD 187, HR 131, GCT 246ms, Form Power Ratio 63W/230W = 27%, Vertical Ratio 5.59cm/100cm = 5.6%, LSS 10.9kN/m, ECOR 0.955
第 2 段 997m, 5'24", Pace 5'25"/km, CAD 197, HR 144, GCT 244ms, Form Power Ratio 59W/222W = 27%, Vertical Ratio 4.69cm/94cm = 5%, LSS 11.1kN/m, ECOR 0.937
第 3 段 1000m, 5'13", Pace 5'13"/km, CAD 193, HR 153, GCT 244ms, Form Power Ratio 61W/239W = 26%, Vertical Ratio 5.06cm/99cm = 5.1%, LSS 10.6kN/m, ECOR 0.972
第 4 段 1.00km, 5'08", Pace 5'08"/km, CAD 193, HR 156, GCT 242ms, Form Power Ratio 61W/235W = 26%, Vertical Ratio 5.09cm/101cm = 5%, LSS 10.5kN/m, ECOR 0.94
第 5 段 1.00km, 5'11", Pace 5'10"/km, CAD 192, HR 159, GCT 246ms, Form Power Ratio 62W/233W = 26%, Vertical Ratio 5.17cm/100cm = 5.2%, LSS 10.3kN/m, ECOR 0.941
第 6 段 996m, 5'08", Pace 5'09"/km, CAD 193, HR 161, GCT 243ms, Form Power Ratio 61W/236W = 26%, Vertical Ratio 5.12cm/101cm = 5.1%, LSS 10.5kN/m, ECOR 0.948
第 7 段 1.00km, 5'05", Pace 5'04"/km, CAD 193, HR 164, GCT 241ms, Form Power Ratio 62W/238W = 26%, Vertical Ratio 5.13cm/102cm = 5%, LSS 10.5kN/m, ECOR 0.943