Three-Runway System 10km International Race
可一不可在.
兩星期前拗完柴, 急降訓練量, 今日仲間中 Feel 到少少痛. 熱身時 Jog 咗 1K 6分Pace, 感覺良好
設定高標 50'00" 中標 52'00" 低標 60'00"

一開波見到班 Pacer 標咗出去, 我落後 20 秒左右過起點, 睇錶見到 4'30", 決定放慢少少跑自己.
頭 5K 都 within target. 5K 後 Feel 到唔係好順, 水站開始行咗分半鐘. 再慢慢 Jog 返起. 臨衝線見到大會時間就跳到 52'00", 畀多兩錢認真跑返去.

第 1 段 1.00km, 4'55", Pace 4'55"/km, CAD 173, HR 165, GCT 248ms, Form Power Ratio 72W/256W = 28%, Vertical Ratio 7.32cm/117cm = 6.3%, LSS 11.0kN/m, ECOR 1.007
第 2 段 1.00km, 4'54", Pace 4'54"/km, CAD 172, HR 164, GCT 235ms, Form Power Ratio 74W/257W = 29%, Vertical Ratio 7.59cm/118cm = 6.4%, LSS 10.7kN/m, ECOR 1.007
第 3 段 1.00km, 4'53", Pace 4'53"/km, CAD 172, HR 167, GCT 236ms, Form Power Ratio 74W/257W = 29%, Vertical Ratio 7.61cm/119cm = 6.4%, LSS 10.6kN/m, ECOR 1.004
第 4 段 1.00km, 4'57", Pace 4'57"/km, CAD 171, HR 170, GCT 240ms, Form Power Ratio 73W/257W = 29%, Vertical Ratio 7.62cm/118cm = 6.5%, LSS 10.4kN/m, ECOR 1.018
第 5 段 1.00km, 4'52", Pace 4'52"/km, CAD 172, HR 171, GCT 237ms, Form Power Ratio 74W/258W = 28%, Vertical Ratio 7.59cm/120cm = 6.3%, LSS 10.4kN/m, ECOR 1.004
第 6 段 1.00km, 5'39", Pace 5'39"/km, CAD 158, HR 168, GCT 412ms, Form Power Ratio 63W/218W = 29%, Vertical Ratio 5.90cm/110.cm = 5.4%, LSS 10.0kN/m, ECOR 0.985
第 7 段 1.00km, 5'12", Pace 5'12"/km, CAD 169, HR 169, GCT 251ms, Form Power Ratio 72W/247W = 29%, Vertical Ratio 7.45cm/113.cm = 6.6%, LSS 10.1kN/m, ECOR 1.028
第 8 段 1.00km, 5'24", Pace 5'24"/km, CAD 170, HR 169, GCT 258ms, Form Power Ratio 70W/233W = 30%, Vertical Ratio 7.15cm/109.cm = 6.6%, LSS 9.9kN/m, ECOR 1.007
第 9 段 1.00km, 5'10", Pace 5'10"/km, CAD 170, HR 170, GCT 248ms, Form Power Ratio 72W/245W = 30%, Vertical Ratio 7.44cm/114.cm = 6.5%, LSS 10.2kN/m, ECOR 1.013
第 10 段 1.00km, 4'58", Pace 4'58"/km, CAD 171, HR 172, GCT 244ms, Form Power Ratio 72W/252W = 29%, Vertical Ratio 7.40cm/117cm = 6.3%, LSS 10.2kN/m, ECOR 1.001