Week 4 Training C: 17K LDR
Target 6'10"/k

都係收咗太陽好跑啲.
著 Boston 11 跑. 一開跑就入到 Pace Zone, 唔駛 Warmup.

8K 跑到入西九, 停錶去洗手間, Total 大約 2分15 秒

後段要加埋口呼吸, 但都唔駛喘. 跑到尾雙腳疲倦, 但應該可以繼續跑, 但需要少少心理上嘅 motivation 幫助.

迪記襪, Boston 11M
跑到 10K 左右 feel 到左腳腳弓有水泡. 返到屋企發現左腳第三隻腳趾有不明血漬.

跑前 79kg, 中途冇飲水冇補給. 跑後 77kg

第 1 段 1.00km, 6'04", Pace 6'03"/km, CAD 173, HR 130, GCT 287ms, Form Power Ratio 65W/207W = 31%, Vertical Ratio 6.21cm/95cm = 6.5%, LSS 10.2kN/m, ECOR 0.979
第 2 段 999m, 5'51", Pace 5'51"/km, CAD 168, HR 145, GCT 271ms, Form Power Ratio 69W/220W = 31%, Vertical Ratio 6.98cm/102cm = 6.8%, LSS 9.9kN/m, ECOR 1.004
第 3 段 1000m, 5'47", Pace 5'47"/km, CAD 171, HR 144, GCT 270ms, Form Power Ratio 67W/213W = 31%, Vertical Ratio 6.59cm/101cm = 6.5%, LSS 9.9kN/m, ECOR 0.96
第 4 段 1.00km, 6'00", Pace 5'59"/km, CAD 172, HR 148, GCT 277ms, Form Power Ratio 65W/221W = 29%, Vertical Ratio 6.28cm/97cm = 6.5%, LSS 9.7kN/m, ECOR 1.033
第 5 段 998m, 5'47", Pace 5'48"/km, CAD 172, HR 145, GCT 269ms, Form Power Ratio 66W/210W = 32%, Vertical Ratio 6.47cm/100cm = 6.5%, LSS 9.9kN/m, ECOR 0.948
第 6 段 999m, 5'46", Pace 5'46"/km, CAD 172, HR 148, GCT 271ms, Form Power Ratio 66W/215W = 31%, Vertical Ratio 6.49cm/101cm = 6.4%, LSS 9.8kN/m, ECOR 0.967
第 7 段 1.00km, 5'51", Pace 5'51"/km, CAD 172, HR 150, GCT 274ms, Form Power Ratio 66W/218W = 30%, Vertical Ratio 6.37cm/99cm = 6.4%, LSS 9.7kN/m, ECOR 0.994
第 8 段 1000m, 5'51", Pace 5'51"/km, CAD 171, HR 151, GCT 275ms, Form Power Ratio 66W/213W = 31%, Vertical Ratio 6.49cm/100cm = 6.5%, LSS 9.6kN/m, ECOR 0.971
第 9 段 1.00km, 5'59", Pace 5'59"/km, CAD 172, HR 144, GCT 275ms, Form Power Ratio 65W/209W = 31%, Vertical Ratio 6.24cm/97cm = 6.4%, LSS 9.9kN/m, ECOR 0.974
第 10 段 1.00km, 5'58", Pace 5'57"/km, CAD 172, HR 149, GCT 275ms, Form Power Ratio 65W/210W = 31%, Vertical Ratio 6.37cm/97cm = 6.6%, LSS 9.9kN/m, ECOR 0.976
第 11 段 999m, 5'59", Pace 5'59"/km, CAD 172, HR 149, GCT 277ms, Form Power Ratio 65W/209W = 31%, Vertical Ratio 6.27cm/97cm = 6.5%, LSS 9.8kN/m, ECOR 0.975
第 12 段 1000m, 6'03", Pace 6'03"/km, CAD 175, HR 150, GCT 275ms, Form Power Ratio 64W/205W = 31%, Vertical Ratio 6.03cm/94cm = 6.4%, LSS 10.0kN/m, ECOR 0.966
第 13 段 1.00km, 6'09", Pace 6'08"/km, CAD 174, HR 151, GCT 279ms, Form Power Ratio 64W/210W = 30%, Vertical Ratio 6.04cm/93cm = 6.5%, LSS 10.0kN/m, ECOR 1.006
第 14 段 998m, 6'05", Pace 6'06"/km, CAD 171, HR 152, GCT 279ms, Form Power Ratio 65W/206W = 32%, Vertical Ratio 6.40cm/96cm = 6.7%, LSS 9.8kN/m, ECOR 0.978
第 15 段 1.00km, 6'12", Pace 6'12"/km, CAD 171, HR 153, GCT 283ms, Form Power Ratio 65W/207W = 31%, Vertical Ratio 6.30cm/94cm = 6.7%, LSS 9.7kN/m, ECOR 1
第 16 段 1.00km, 6'07", Pace 6'07"/km, CAD 169, HR 154, GCT 283ms, Form Power Ratio 66W/205W = 32%, Vertical Ratio 6.52cm/97cm = 6.7%, LSS 9.6kN/m, ECOR 0.977
第 17 段 999m, 5'55", Pace 5'55"/km, CAD 171, HR 157, GCT 279ms, Form Power Ratio 65W/211W = 31%, Vertical Ratio 6.40cm/99cm = 6.5%, LSS 9.5kN/m, ECOR 0.974