Week 5 Training C: 1.6k x 2
Target Time 6'32"
DS Training 前自修

6'32" 1600m 即係 4'05"/k, 1'38"/Lap
呢個速度未 Handle 到, 跑咗一隻 1:1 休息都跑唔到第二隻.

100m 22" (Target 24")
200m 45" (Target 49")
400m 1'32" (Target 01'38")
800m 3'13" (Target 03'16")
1200m 4'54" (Target 04'54")
1600m 6'37" (Target 06'32")

休咗 10' 再嚟第二隻
100m 21" (Target 24")
200m 42" (Target 49")
400m 1'30" (Target 01'38")
800m 3'19" (Target 03'16")
800m 跳船, 時間雖然好似 keep 到, 但太辛苦, Pacing 跌到 4'30/k, 死頂應該仲可以頂到多 200m 至 400m, 但都應該完成唔到.

第 1 段 1.62km, 6'39", Pace 4'07"/km, CAD 187, HR 156, GCT 206ms, Form Power Ratio 71W/297W = 24%, Vertical Ratio 6.70cm/130cm = 5.2%, LSS 11.5kN/m, ECOR 0.95

第 2 段 802m, 3'19", Pace 4'08"/km, CAD 182, HR 148, GCT 213ms, Form Power Ratio 71W/296W = 24%, Vertical Ratio 6.77cm/133cm = 5.1%, LSS 10.9kN/m, ECOR 0.954