Week 4 Training A: 9K Tempo
Target 5'30"/k

天黑跑, 開心好多. 馬頭角來回觀塘公眾碼頭. 1st k 慢咗, 之後都 keep 得住, 7k 停咗一次等過馬路等咗大約 20". 最尾 300m 推到差唔多 5' /k.

第 1 段 1.01km, 5'48", Pace 5'46"/km, CAD 181, HR 131, GCT 254ms, Form Power Ratio 64W/216W = 30%, Vertical Ratio 5.88cm/96cm = 6.1%, LSS 11.3kN/m, ECOR 0.967
第 2 段 998m, 5'24", Pace 5'25"/km, CAD 187, HR 147, GCT 248ms, Form Power Ratio 63W/230W = 28%, Vertical Ratio 5.54cm/99cm = 5.6%, LSS 10.8kN/m, ECOR 0.97
第 3 段 1000m, 5'29", Pace 5'29"/km, CAD 185, HR 150, GCT 254ms, Form Power Ratio 63W/225W = 28%, Vertical Ratio 5.54cm/99cm = 5.6%, LSS 10.5kN/m, ECOR 0.961
第 4 段 1.00km, 5'30", Pace 5'30"/km, CAD 189, HR 152, GCT 251ms, Form Power Ratio 61W/221W = 28%, Vertical Ratio 5.19cm/96cm = 5.4%, LSS 10.7kN/m, ECOR 0.947
第 5 段 1.00km, 5'30", Pace 5'29"/km, CAD 192, HR 154, GCT 250ms, Form Power Ratio 60W/220W = 27%, Vertical Ratio 5.01cm/95cm = 5.3%, LSS 10.8kN/m, ECOR 0.943
第 6 段 998m, 5'23", Pace 5'24"/km, CAD 190, HR 156, GCT 248ms, Form Power Ratio 62W/225W = 27%, Vertical Ratio 5.23cm/98cm = 5.3%, LSS 10.7kN/m, ECOR 0.946
第 7 段 1000m, 5'31", Pace 5'31"/km, CAD 189, HR 159, GCT 251ms, Form Power Ratio 62W/226W = 27%, Vertical Ratio 5.27cm/96cm = 5.5%, LSS 10.8kN/m, ECOR 0.972
第 8 段 1.00km, 5'25", Pace 5'25"/km, CAD 187, HR 161, GCT 252ms, Form Power Ratio 62W/222W = 28%, Vertical Ratio 5.46cm/99cm = 5.5%, LSS 10.5kN/m, ECOR 0.937
第 9 段 1.00km, 5'13", Pace 5'12"/km, CAD 189, HR 165, GCT 243ms, Form Power Ratio 63W/233W = 27%, Vertical Ratio 5.43cm/101cm = 5.4%, LSS 10.7kN/m, ECOR 0.947