12K Tempo Target 5'40"/k

Week 6 Training A
12K Tempo
Target: Pace 5'40"/k, Time 1:08'00"
Actual: Pace 5'33", Time 1:08'01" (12.27 km)

Pacing 誤差 5% 內, 希望可以做到 3% 內

第 1 段 1.00km, 5'43", Pace 5'42"/km, CAD 183, HR 122, GCT 269ms, Form Power Ratio 61W/215W = 28%, Vertical Ratio 5.41cm/96cm = 5.6%, LSS 10.4kN/m, ECOR 0.958
第 2 段 1.00km, 5'27", Pace 5'26"/km, CAD 189, HR 138, GCT 250ms, Form Power Ratio 62W/224W = 28%, Vertical Ratio 5.27cm/97cm = 5.4%, LSS 10.7kN/m, ECOR 0.951
第 3 段 998m, 5'32", Pace 5'33"/km, CAD 191, HR 141, GCT 255ms, Form Power Ratio 60W/219W = 27%, Vertical Ratio 4.95cm/94cm = 5.3%, LSS 10.5kN/m, ECOR 0.946
第 4 段 1.00km, 5'30", Pace 5'30"/km, CAD 191, HR 142, GCT 253ms, Form Power Ratio 60W/221W = 27%, Vertical Ratio 5.00cm/95cm = 5.3%, LSS 10.5kN/m, ECOR 0.947
第 5 段 1000m, 5'29", Pace 5'29"/km, CAD 189, HR 145, GCT 253ms, Form Power Ratio 61W/222W = 27%, Vertical Ratio 5.15cm/96cm = 5.4%, LSS 10.5kN/m, ECOR 0.949
第 6 段 1.00km, 5'37", Pace 5'37"/km, CAD 191, HR 145, GCT 255ms, Form Power Ratio 60W/216W = 28%, Vertical Ratio 4.97cm/93cm = 5.3%, LSS 10.6kN/m, ECOR 0.945
第 7 段 1.00km, 5'27", Pace 5'27"/km, CAD 191, HR 148, GCT 252ms, Form Power Ratio 61W/223W = 27%, Vertical Ratio 5.04cm/96cm = 5.3%, LSS 10.6kN/m, ECOR 0.947
第 8 段 1.00km, 5'36", Pace 5'36"/km, CAD 191, HR 148, GCT 255ms, Form Power Ratio 60W/218W = 27%, Vertical Ratio 4.91cm/93cm = 5.3%, LSS 10.6kN/m, ECOR 0.951
第 9 段 1.00km, 5'31", Pace 5'31"/km, CAD 189, HR 148, GCT 253ms, Form Power Ratio 61W/220W = 28%, Vertical Ratio 5.19cm/96cm = 5.4%, LSS 10.6kN/m, ECOR 0.946
第 10 段 998m, 5'34", Pace 5'35"/km, CAD 190, HR 150, GCT 255ms, Form Power Ratio 60W/217W = 28%, Vertical Ratio 5.00cm/94cm = 5.3%, LSS 10.5kN/m, ECOR 0.943
第 11 段 1.00km, 5'40", Pace 5'40"/km, CAD 189, HR 150, GCT 259ms, Form Power Ratio 60W/213W = 28%, Vertical Ratio 4.99cm/93cm = 5.4%, LSS 10.5kN/m, ECOR 0.941
第 12 段 1.00km, 5'25", Pace 5'24"/km, CAD 183, HR 152, GCT 255ms, Form Power Ratio 64W/227W = 28%, Vertical Ratio 5.71cm/101cm = 5.7%, LSS 10.1kN/m, ECOR 0.958
第 13 段 264m, 1'24", Pace 5'19"/km, CAD 175, HR 154, GCT 257ms, Form Power Ratio 67W/231W = 29%, Vertical Ratio 6.52cm/108cm = 6%, LSS 9.8kN/m, ECOR 0.955