4K Target 4'55"/k 2nd Trial

DS Training 前自修
Week 6 Training B
4K 95% TRAIL@葵涌運動場 Lane 1
Target: Pace 4'55", Time 19'40"
Actual: Pace 4'48", Time 19'25"

早兩日跑完隻半馬都仲有少少累. 驚衝太快, 放鬆下身, 冇刻意密步. 人仍然很多, 亂嚟唧人都係好多, 幾次要出手擋同避. 少少辛苦, 但都係可控制. 呼吸需要用口, 但唔駛喘.

第 1 段 796m, 3'55", Pace 4'55"/km, CAD 180, HR 125, GCT 248ms, Form Power Ratio 69W/251W = 28%, Vertical Ratio 6.68cm/113.cm = 5.9%, LSS 10.9kN/m, ECOR 0.962
第 2 段 400m, 1'58", Pace 4'55"/km, CAD 185, HR 153, GCT 223ms, Form Power Ratio 69W/255W = 27%, Vertical Ratio 6.54cm/110.cm = 5.9%, LSS 11.7kN/m, ECOR 0.977
第 3 段 410m, 1'56", Pace 4'43"/km, CAD 186, HR 156, GCT 223ms, Form Power Ratio 69W/262W = 26%, Vertical Ratio 6.31cm/114.cm = 5.5%, LSS 11.2kN/m, ECOR 0.963
第 4 段 410m, 1'58", Pace 4'48"/km, CAD 182, HR 157, GCT 238ms, Form Power Ratio 68W/254W = 27%, Vertical Ratio 6.28cm/115.cm = 5.5%, LSS 10.2kN/m, ECOR 0.949
第 5 段 410m, 1'56", Pace 4'43"/km, CAD 183, HR 157, GCT 233ms, Form Power Ratio 68W/259W = 26%, Vertical Ratio 6.39cm/116.cm = 5.5%, LSS 10.4kN/m, ECOR 0.952
第 6 段 400m, 1'57", Pace 4'53"/km, CAD 181, HR 158, GCT 240ms, Form Power Ratio 68W/255W = 27%, Vertical Ratio 6.32cm/113.cm = 5.6%, LSS 10.0kN/m, ECOR 0.969
第 7 段 410m, 1'58", Pace 4'48"/km, CAD 183, HR 158, GCT 235ms, Form Power Ratio 68W/256W = 26%, Vertical Ratio 6.28cm/114.cm = 5.5%, LSS 10.3kN/m, ECOR 0.957
第 8 段 410m, 1'56", Pace 4'43"/km, CAD 182, HR 159, GCT 237ms, Form Power Ratio 68W/258W = 26%, Vertical Ratio 6.28cm/117cm = 5.4%, LSS 10.1kN/m, ECOR 0.948
第 9 段 403m, 1'52", Pace 4'38"/km, CAD 180, HR 162, GCT 232ms, Form Power Ratio 70W/269W = 26%, Vertical Ratio 6.81cm/120cm = 5.7%, LSS 10.1kN/m, ECOR 0.971